METCON:
CrossFit Games Open 16.4 and 17.4
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
CrossFit Games Open 16.4 and 17.4 Scaled
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
AFTER PARTY:
Perform 3:00 of Glute Activation X-Band Walks
QOD: Who is happy about this CF open repeat workout or would you rather have more dumbbells?
STRENGTH:
Power Snatch Complex x 6 sets:
1 Snatch Grip Deadlift
1 Power Snatch
2 OHS
– Add weight each set or work technique
– Adv. Work up to a max
– Rest 90s
METCON:
We have two options for today’s Metcon. Either “Isabel” or for our new members, an alternate metcon option below. Choose wisely!
“Isabel”
For Time: 30 Snatches, 135# / 95#
7:00 Time Cap
Alternate Metcon for New Members:
AMRAP 6:00:
6 Burpees
10 Deadlifts (95, 65)
AFTER PARTY:
Banded Leg Curls 50-100 ea.
QOD: Which part of the Super Bowl festivities do you like better, the commercials or the Puppy Bowl?
METCON:
12 Movements; 31 Reps of each…let’s finish this year strong!
Buy In: Row 365 m
31 – Thrusters 75/55
31 – Toes To Bar
31 – Power Snatch 75/55
31 – Push Ups
31 – Front Rack Stationary Lunges 75/55
31 – Atomic Sit Ups w/ plate 45/25
31 – Hang Power Cleans 75/55
31 – Back Squats 75/55
31 – Unbroken DU (or 365 singles)
31 – Push Press 75/55
31 – Deadlifts 75/55
31 – Burpees (last ones of 2016)
AFTER PARTY:
Mobility
QOD: January is named after what Roman god who had two faces so he could look ahead to the future and back at the past at the same time?
METCON:
AMRAP 30:00 w. a partner:
Run 200 meters with a medball (20, 14)
1 Rope Climb (scale to 3 pulls from floor or 10 ring rows)
10 Deadlifts (155, 105)
10 Box Jumps w. step down (24, 20)
*One person works completing a full round before partner works.
QOD: Do you prefer to go Christmas shopping at the mall or online?
STRENGTH:
Front Squat: Work up to a 1RM
– Rest 1-2 min between sets
– Take 8-10 Sets
METCON:
3 Rounds of:
20 Deadlifts (135, 95)
20 Wallballs (20, 14)
Rest 2:00
*13:00 Cap*
AFTER PARTY:
50 Weighted Sit-ups
QOD: In the United States, what determines the winner of a presidential election, the popular vote or electoral college?
STRENGTH:
Speed Front Squats: 8 x 3 @60%, every 60s.
-All sets should be as explosive as possible.
METCON:
“DT”
5 RFT:
12 Deadlifts (155, 105)
9 Hang Power Cleans (155, 105)
6 Jerks (155, 105)
*16min CAP*
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT, click here.
AFTER PARTY:>
Single Leg RDL w/DB 3 x 10.
Banded High to Low WoodChop 3 x 12-15
_____________________________________________________________________________________
5:30 PM BootCamp Class
METCON:
“Tabata What???”
*8×20 sec work/10 sec of rest*
1) Tabata KBS
Rest 1:00
2) Tabata Russian Twists w/KB
Rest 1:00
3) Tabata DB Push Press
Rest 1:00
4) Tabata Row for Calories
AFTER PARTY:
2-3 sets of 10 Push ups
Mobility
QOD: What occurs once in every minute, twice in every moment, yet never in a thousand years?
STRENGTH:
Back Squat: 5@65%, 5@75%, 5+@85%, 5@75%, 5+@65%. Rest 2:00
*Percentages based on 90% of your 1RM Back Squat. AMRAP sets capped at 10 Reps.
METCON:
“Timebomb”
In 12:00:
50 Wallballs (20, 14)
40 Burpees over the Bar
30 Deadlifts (255, 165)
Remaining time AMRAP: Wallballs
*Score is total wallballs completed.
AFTER PARTY:
50 Banded Hip Flexor Pulls each
Trivia QOD: Where is the world’s coldest place?
STRENGTH:
Deadlift
70%x3, 80%x3, 90%x3 or more
Last round, as many reps as possible
Cycle 3, Week 2
WOD:
4 Rounds total of:
3 minute AMRAP:
5 Deadlifts (185/135)
10 Pushups
15 KBS (53/35)
* 1 minute rest in between each round
Continuous count for all 4 AMRAPs, continue where you left off
__________________________________________________________________________
BootCamp 6:00am and 5:15pm
3 Rounds
20 Wall Balls (20/14#)
20 Reverse Lunges w/ DB (35/25#)
20 DB Snatch (10R/10L)
QOD: What is true strength?
ENDURANCE
ME 500 m Row
WOD:
21-15-9
Push Press (95/65#)
90-60-30
DU’s
then without a break
30 Deadlifts (225/155#)
________________________________________________________________________________________________
6:00am CFLite Class
For one total score:
5 mins of rowing for calories
4 mins of box jumps overs for reps (24/20″)
3 mins of wall balls for reps (20/14#)
2 mins of Ring Rows
1 min of Parallette Jumps
Continuous clock, no transition time.
COD: We are now part of Sweat Angels! Be sure to “check-in” on Facebook when you get to the box everyday! For each check-in CFE sends 40cents to a good cause!
2 Rounds: 30 DU / 90 SU 15 Squats 15 Weighted Good Mornings
Max Effort 1-Mile Run
8 min AMRAP 50 DU / 150 SU BUY IN, then 5 Deadlifts (135/95#) 10 Ring Dips 15 Wall Balls (20/14#)
3 sets of 10 Toes to Bar
