Saturday 6.22.19

Colleen and Baby Weston

Colleen and Baby Weston

CrossFit & CrossFit Endurance
CrossFit Strength (Open Gym)

A PR is Born: Strength #1 - Week 3 of 3

 

CrossFit/Bootcamp
30:00 AMRAP
400m Run/Bear Crawl*
15 Deadlift (155/115/40%)
10 Lateral Burpee

*Run when you are outside of the gym, but when you are leaving the gym and when you come back into the gym, bear crawl. All indoor movement that is not a deadlift or a burpee should be a bear crawl.

 

CrossFit Strength (Open Gym)

Bench Press
1x5(55%)
1x5(65%)
1x5(75%)
2x5(80%)

2 x Super Sets
a. 10 DB Flys
b. 10 Band Reverse Flys

3 x Super Sets
a. 10 DB Bench Press
b. 10 Double Underhand Barbell Row
c. 10 Weighted Sit-ups

Friday 6.21.19

Mackenzie

Mackenzie

CrossFit, CrossFit Strength, & Endurance

A PR is Born: Strength #1 - Week 3 of 3

 

CrossFit/Bootcamp

5 x 3:00 AMRAPs (1:30 Rest)
10 Push Presses (115/80/40%)
10 KB Swings (70/53/HEAVY)
10 Box Jumps (24"/20"/VERY LOW)

 

Thursday 6.20.19

Michael P.

Michael P.

CrossFit Strength (CrossFit and Endurance REST Day)

A PR is Born: Strength #1 - Week 2 of 3

 

CrossFit/Bootcamp
CrossFit:
Snatch
1x3(60%)
1x2(70%)
1x2(75%),
1x2(80%)
4x2(85%)

Bootcamp:
Power Clean + Push Jerk
1x3+1(60%)
1x2+1(70%)
1x2+1(75%)
1x2+1(80%)
4x2+1(85%)

CrossFit/Bootcamp
Back Squat
1x5(60%)
1x5(70%)
3x5(80%)

 

Wednesday 6.19.19

Carter

Carter

CrossFit & Endurance (Strength REST Day)

A PR is Born: Strength #1 - Week 3 of 3

 

CrossFit/Bootcamp
5 Rounds for Time
Run*
20 Medicine Ball Cleans (20/14)
40 Double Unders

*Round 1: 200m Run
Round 2: 400m Run
Round 3: 600m Run
Round 4: 400m Run
Round 5: 200m Run

 

Tuesday 6.18.19

Daniel

Daniel

CrossFit, CrossFit Strength, & Endurance

A PR is Born: Strength #1 - Week 3 of 3

 

CrossFit
Weigted Ring Dip
3 RM

Bootcamp
Strict Press
3 x 10 (AHAP)

 
 

CrossFit/Bootcamp
5 Rounds for Reps
1:00 L Pull-ups*
1:00 Push-ups
1:00 Burpee + Box Jumps (24"/20"/VERY LOW)

*Try and move perfectly and consistently here The L Pull-up reps do not count towards your score.

 

Monday 6.17.19

Chris L, Bryce, Elaine Adam H., Michael B., Michael P.

Chris L, Bryce, Elaine Adam H., Michael B., Michael P.

CrossFit & CrossFit Strength

A PR is Born: Strength #1 - Week 3 of 3

 

CrossFit
Front Squat
1x4(60%)
1x4(70%),
1x4(80%)
1x4(85%)

Bootcamp
For Quality
1,000m Row

For Time
500m Row

 

CrossFit/Bootcamp
8:00 AMRAP
8 Power Cleans (135/95/50%)
8 Push Jerks
8 Back Rack Lunges

 

Announcements!

Olympic Weightlifting Workshop

This four week Olympic weightlifting course is designed to increase your proficiency in the snatch, clean, and jerk. This class meets once a week on Saturdays from 12-1:30. Each session will include a warm up, skill, strength, and auxiliary work. Olympic weightlifting is an important component to CrossFit and the small group instruction is helpful to increase proficiency and strength in both the snatch and the clean and jerk
Cost: $125

MORE INFO HERE
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