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3/28/17 – Tuesday Endurance Class

RANT

Reminder of Endurance Class on Tuesdays and Thursdays from 6pm – 630pm!  They are designed for you to get some good running form practice in and still be able to get to 630pm class if you’d like to.

CrossFit Performance

A. Back Squat @33X1 – 7×3

*build each set

*15 min cap

+

3 Rounds for Time

15 DB Thrusters

15 Burpees

*100% effort

*should be able to perform the first set of DB thrusters unbroken

CrossFit Fundamentals

A. Front Squat @33X1 – 3×10

B. Thruster – 3×10

+

3 Rounds for Time

15 Thrusters

15 Box Jumps

30 Abmat Situps

Strength

A. Floor Press – 3×5.5, rest :30/2:00

*heavier than 3/14

B. Kang Squats – 4×8-10

C1 OH Walking Lunges – 3×50′

C2. Hollow Body Hold – 3×1:00

Endurance

400m Run @ Fast Pace, 2:00 Rest

200m Run @Faster Pace, 2:00 Rest

100m Run @Faster Pace, 4:00 Rest

x2

3/27/17 – Monday

CrossFit Performance

AMRAP 10

10 Power Cleans

20 HR Pushups

*modify pushups to a volume that can be completed in no more than 3 sets

CrossFit Fundamentals

A. Hang Power Clean – 2×10

B. Power Clean – 2×10

+

AMRAP 10

10 Power Cleans

10 Burpees

Olympic Weightlifting

A. Snatch – 4×1 @70%

B. Clean & Jerk – 4×1 @75%

C. Clean Pull – 3×5 @90%

D. Clean Deadlift – 3×5 @100%

E1. Back Squat – 5×3 @75%

E2. Squatting Box Jump – 5×5

3/23/17 – FNL & Yoga!

RANT

Tomorrow is the last Friday Night Lights event!  Even if you don’t feel like doing thrusters and double unders, come hang out with us! Drink some beer, help count people’s reps, etc.  Last of the year!

ALSO – Deep Stretch Yoga is BACK this Sunday at 10am.  Would love to see you there taking advantage of this awesome class!

CrossFit All Levels

A. Barbell Rollouts – 3×8-10, rest 1:00

+

4 Rounds for Time

15 Slam Balls

10 Front Rack Lunges (each leg)

15 KB Trunk Twists (each way)

3/22/17 – Final Friday Night Lights

RANT

This Friday is our final Friday Night Lights of the year – hope to see you there!  Sign up on the sheet on the front desk.  If you haven’t participated yet, this is a great time to do it!

CrossFit Performance

For Time

5 Rope Climbs/10 Modified Climbs

30 Wall Ball

Rest 5:00

x4

CrossFit Fundamentals

A. Sumo Deadlift High Pull Review – 3×10

+

For Time

15 SDHP

10 Burpees over the Bar

Rest 1:1

x4

Olympic Weightlifting

A. Muscle Snatch – max for the day

B. Power Snatch – 5×1 @80%

C. Power Clean + Power Jerk – 5×1 @80%

D. Overhead Squats

3×2 @65%

1×1 @70%, 75%, 80%

E. Pullups – 3xAMRAP

3/21/17 – Endurance Class

RANT

Endurance Class tomorrow ONLY this week!  6pm – 630pm – see you there!

CrossFit Performance

A. Row – 3x250m, rest 3:1

@100%

+

AMRAP 4

Clean & Jerks

*choose a load that aligns with your goals

CrossFit Fundamentals

A. 15 Cals on Assault Bike

Rest 2:1

x4

+

AMRAP 7

Hang Power Clean + Push Press

*choose a load that allows for 8-10 reps unbroken

Strength

A. Back Squat – 3×5.5, rest :30/2:00

*heavier than 3/7

B. Iron Scap

C1. Farmers Carry – 4x100m (heavy)

C2. V-Ups – 4×10

C3. Box Squat to Box Jump – 4×10

Endurance

3x100m Moderate Pace, :10 rest

1x400m Fast Pace, 100m walk recovery

3x100m Moderate Pace, :10 rest

1x200m Fast Pace, 100m walk recovery

3x100m Moderate Pace, :10 rest

3/20/17 – Nutrition Seminar Thursday

RANT

Our monthly Nutrition Seminar is this Thursday, March 23rd at 630pm.  This is free to all of our members (and feel free to bring a significant other/friend!) and highly encouraged.  Nutrition plays a huge role in your overall success!

CrossFit Performance

A. Ring Dip @33X1 – 3×10

or

B. Bar Dip @33X1 – 3×10

or

C. Modified Dip @33X1 – 3×10

+

5 Rounds for Time

10 Ring Dips

50 Double Unders

30 Air Squats

CrossFit Fundamentals

A. Modified Bar Dip @33X1 – 3×10

+

AMRAP 15

30 MB Front Squats

20 V Ups

10 Strict Press

*score = total reps

3/16/17 – No Mobility

RANT

There is no Mobility or Endurance Class tomorrow.

One more reminder to sign up for Friday Night Lights number 4 of 5 tomorrow!  Sign up sheet is on the front desk.  Don’t know what we are talking about?  Ask a coach or a fellow member!

CrossFit All Levels

For Time

30 Cals Assault Bike

30 DB Thrusters

*rest 5:00

x3

*weight of DBs should be something can perform at least 10 reps unbroken

Strength

A . Press – 3×5.5, rest :30/2:00

*heavier than 3/2

B. RDL @31X2 – 4×6

*heavy across

C1. Front Squats @33X3 – 3×5, rest :30

C2. Overhead KB Walks – 3×100′, rest :30

3/15/17 – Sign Up for Friday Night Lights

RANT

Don’t forget to sign up for this week’s Friday Night Lights!

CrossFit Performance

AMRAP 20

7 Strict Pullups

200m MB Run

7 Burpee Box Jumps

*score = rounds + reps

200m Run = 20 reps

*AM class – if it’s as cold as it’s supposed to be, we will come up with a mod!

CrossFit Fundamentals

A. Modified Ring Pullup @21X2 – 3×10

B. Eccentric Pullup – collect 10 reps

+

For Time

21 – 15 – 9

DB Lunge (each leg)

Mod. Ring Pullup

Burpee

Olympic Weightlifting

A. Muscle Snatch – heavy triple, 3×3

B. Power Snatch – 4×2 (same weight as A)

C. Snatch – 5×1 (same weight as A&B)

D. Power Clean + Push Jerk – 4×2 @75%

E. Floor Jump Ropes – work to a tough rep in 10

3/14/17 – Help a Sister Out

RANT

Hey guys – after classes tonight I had to put away multiple boxes, a foam roller, bands, threw away water bottles, put up the j-cups & crossover symmetry systems that were moved to the ground, etc.  Please be sure to put your stuff away at the end of class or after your Open Gym session.  Really appreciate it!

Also, Endurance is cancelled for this week.

CrossFit Performance

A. DB Z Press @31X3 – 2×10

B. Modified Shoulder Touches – 2×5 each arm

C. Wall Walks – collect 5

D. Shoulder Touches – 2×5 each arm

E. Strict HSPUs – collect 10 – 20 reps

+

AMRAP 12

5 Strict HSPUs

10 KB Swings

*score = total reps

*chose KB load that you can perform each set unbroken

CrossFit Fundamentals

A. Barbell Z Press @21X1 – 3×10

B. Modified HSPUs – 3×5

+

5 Rounds for Time

10 Mod. HSPUs

200m Run

20 V Ups

Strength

A. Floor Press – 4×5.5.5, rest :30, 2:00

B. Deficit KB Deadlifts – 3×8-12, rest 1:30

*heavy across

C. RLE Split Squats (front squats) – 3×5 each leg

*heavy across

D. Hollow Body Hold Tabata

3/13/17 – Back Squats

CrossFit Performance

A. Back Squat @33X1 – 3×5, rest 2:00

*build each set

+

For Max Reps

:60 Wall Balls

:60 Rest

:60 Double Unders

:60 Rest

x4

*record reps from worst round

CrossFit Fundamentals

A. Wall Squat @33X1 – 2×10

B. Goblet Squat @22X1 – 2×10

+

EMOM 16

Odd: 10 – 20 Goblet Squats

Even: 15 – 20 Abmat Situps

*score = total reps completed

Olympic Weightlifting

A. Clean & Jerk – 3×1 @70%

B. Snatch Deadlift – 2×2 @113%

C. Snatch Grip BTN Push Press – 5×5 (heavy, 75%)

D. Pullups – 3xAMRAP