Saturday 8.24.19

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CrossFit & CrossFit Endurance
CrossFit Strength (Open Gym)

A PR Is Born: Benchmark Week

Movement Test:
Cossac Squat

 

CrossFit/Bootcamp
”Helen”
3 Rounds for Time:
12 Kettlebell Swings (53/35)
400m Run
12 Pull-ups

 

CrossFit Strength (Open Gym)
do class OR Open Gym


Strength:
"Lynne"
5 Rounds for Reps
Max Set Bench Press (Body Weight)
0:20 REST
Max Set Strict Pull-ups
~3:00 REST

Friday 8.23.19

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CrossFit, CrossFit Strength, & Endurance

A PR is Born: Benchmark Week

Movement Test:
Wall Squat Measure Distance From Wall

 

CrossFit/Bootcamp
8:00 to Find
Max Handstand Hold
and/or
Max Handstand Walk

 
 
 

CrossFit
"13.3"
12:00 AMRAP
150 Wallballs (20lb to 10'/14lb to 9'/LIGHT)
90 Double
Unders
30 Ring Muscle-ups

Bootcamp
12:00 AMRAP
150 Wallballs (20lb to 10'/14lb to 9'/LIGHT)
90 Double Unders
30 Burpee + C2B Pull-ups

 

Thursday 8.22.19

Kate H.

Kate H.

CrossFit Strength (CrossFit and Endurance REST Day)

A PR is Born: Benchmark Week

Movement Test:
Wall Slide Measure Height of Hands with Perfect Body Position

 

CrossFit
"DT"
5 Rounds for Time:
12 Deadlifts:
9 Hang Power Cleans
6 Push Jerks (155/105/60%)

Bootcamp
5 Rounds for Time:
20 Deadlifts
15 Hang Power Cleans
10 Push Jerks (95/65/35%)

 

Wednesday 8.21.19

Brad

Brad

CrossFit & Endurance (Strength REST Day)

A PR is Born: Benchmark Week

Movement Test:
Sotts Press Measure Squat Depth or Hand Width

 

CrossFit/Bootcamp
5:00 to Find Max Set Triple- or Double-unders

 
 
 

CrossFit
"Nancy"
5 Rounds for Time:
400m Run
15 Overhead Squats (95/65/30%)

Bootcamp
5 Rounds for Time: 400m Run
16 Overhead Lunges (75/55/25% of Back Squat)

 

Tuesday 8.20.19

Jithin

Jithin

CrossFit, CrossFit Strength, & Endurance

A PR is Born: Benchmark Week

Movement Test:
Straight-leg, straight-back Hip Hinge to Grab Barbell with Bumper Plates Pass/Fail

 

CrossFit/Bootcamp
8:00 to Find
Max Handstand Hold
and/or
Max Handstand Walk

 
 

CrossFit
"Elizabeth"
For Time:
21-15-9
Power Cleans (135/95/45%) Ring
Dips

Bootcamp
For Time:
35-25-15
KB Swings (70/53/Heavy)
Push-ups

 

Monday 8.19.19

Daddio, Sarah A., Bri

Daddio, Sarah A., Bri

CrossFit & CrossFit Strength

A PR is Born: Benchmark Week

Movement Test:
Double DB Overhead Squat For Perfect Rep, then, if perfect, for Weight

 

CrossFit
5:00 to Find
Max Set Triple- or Double-unders

 
 
 

CrossFit/Bootcamp
"Fran"
21-15-9 Reps for Time
Thrusters (95/65/35%)
Pull-ups

 

Friday 8.16.19

Michelle Ma

Michelle Ma

CrossFit, CrossFit Strength, & Endurance

A PR is Born: Peak Week 3 of 3

 

CrossFit/Bootcamp
4:00
Row for Recovery
2:00 L Tricep Smash
2:00 R Tricep Smash

4:00
Assault Bike for Recovery
2:00 L Biceps Smash
2:00 R Biceps Smash

4:00 Recovery AMRAP
5 Wallballs
1 Clean
2:00 L Trap Smash
2:00 R Trap Smash

4:00 Recovery AMRAP
5 Pull-ups
5 Push-ups
10 Air Squats
2:00 L Forearm Smash
2:00 R Forearm Smash