Friday 1.11.19

Dan

Dan

CrossFit, CrossFit Strength, & Endurance

Winter is Coming: Strength 2 of 2 week 4 of 5

 

CrossFit/Bootcamp
10:00 Practice
Handstands Holding and/or Handstand Walking

 
 

CrossFit/Bootcamp
For Time:
30-25-20-15-10-5
Toes-to-bar
Burpees

 

Post Scores to Comments

Thursday 1.09.19

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CrossFit Strength (CrossFit and Endurance REST Day)

Winter is Coming: Strength 2 of 2 week 4 of 5

 

CrossFit
Clean and Jerk
1 RM

Clean Pulls
5x1(105%)

Back Squat
1x3(60%)
1x3(70%)
3x3(75%)
2x3(80%)
1x3(85%)

 

Wednesday 1.09.18

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CrossFit & Endurance (Strength REST Day)

Winter Is Coming: Strength 2 of 2 week 4 of 5

 

CrossFit/Bootcamp:
Using a 15:00 clock, For Reps
0:00-3:00,
400m Run
AMRAP Pull-ups

3:00-4:00
REST

4:00-7:00,
400m Run
AMRAP Clean and Jerks*

7:00-8:00
REST

8:00-11:00
400m Run
AMRAP Pull-ups

11:00-12:00
REST

12:00-15:00
400m Run
AMRAP Clean and Jerks *

*Clean and Jerk Weight
CrossFit: (155/105/50%)
Bootcamp: (95/65/30%)

 

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Tuesday 1.08.19

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CrossFit, CrossFit Strength, & Endurance

Winter is Coming: Strength 2 of 2 week 4 of 5

 

CrossFit/Bootcamp
10:00 Practice
Handstands Holding and/or Handstand Walking

 
 

CrossFit
15:00 AMRAP
10 Ring Dips
50ft Bear Crawl
50ft Walking Lunges

Bootcamp
15:00 AMRAP
15 Plate Push-ups
50ft Bear Crawls
50ft Walking Lunges

 

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Monday 1.14.19

Bri

Bri

CrossFit & CrossFit Strength

Winter is Coming: Strength 2 of 2 week 5 of 5

***Wellness Challenge begins today***
6:30pm and 7:30pm classes are cancelled and Wellness Challenge kickoff meeting is at 6:30pm

 

CrossFit/Bootcamp
For Time with a Partner*
20:00 AMRAP
20 Push-ups
30 Pull-ups
40 Sit-ups
50 Air Squats

Then, immediately after the AMRAP,

For Time with a Partner*
200 Lateral Jumps over Planking Partner

*Share Reps Any Way

 

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CrossFit Endurance (Open Gym)

Open Gym:
26.2:
3 Rounds for Time
4,000m Row
7:00 Rest

Austin 1/2 Marathon February 17, 2019:
3 Rounds for Time
2,000m Row
5:00 Rest

10k:
3 Rounds for Time
1,000m Row
3:00 Rest

Saturday 1.05.19

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CrossFit, CrossFit Strength, & Endurance

Winter is Coming: Strength 2 of 2 week 3 of 5

 

CrossFit/Bootcamp
With a Partner
36:00 AMRAP
(Partners share reps any way)
200m Farmer Carry (50/35/Heavy)
100m Walking Lunges
50 Push-ups
30 Alternating, One-arm snatches (50/35/Heavy)

 

CrossFit Strength (Open Gym)

Close Grip Bench Press
1x3(55% 3RM)
1x3(62.5% 3RM)
3x3(67.5% 3RM)
2x3(72.5% 3 RM)
1x3(76.5% 3RM)


2 Super Sets
a. Hard Set DB Bench Press
b. Hard Set DB Bent-over Rows

3 Super Sets
a.Hard Set Tricep Band Pull-downs
b. Hard Set DB Lateral Raises
c. Hard Set L/R DB Bicep Curls
d. Hard Set Evil Wheels
*Add 1 rep or add weight relative to last week.

Friday 1.04.19

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CrossFit, CrossFit Strength, & Endurance

Winter is Coming: Strength 2 of 2 week 3 of 5

 

CrossFit/Bootcamp
"Jackie"
For Time
1,000m Row
50 Thrusters (45/35/15%)
30 Pull-ups

 
 

CrossFit/Bootcamp
Turkish Get-ups
5 x 2 L/R