Saturday 6.01.19

IMG_5712.JPG

CrossFit & CrossFit Endurance
CrossFit Strength (Open Gym)

A PR is Born: Transition Week 1 of 1

 

CrossFit/Bootcamp
20:00 AMRAP
400m Run
20 Thrusters (45/35/20%)
10 Toes-to-bars

 

CrossFit Strength (Open Gym)

"Lynn"
5 Rounds for Reps
Max Set Bench Press (Body weight)
Max Set Strict Pull-ups

Friday 5.31.19

IMG_5727.JPG

CrossFit, CrossFit Strength, & Endurance

A PR is Born: Transition Week 1 of 1

 

CrossFit/Bootcamp
Skill Work:
2:30 Jump Rope Practice
5:00 Handstand Practice
2:30 Jump Rope Practice

 

CrossFit/Bootcamp
10:00 AMRAP
10 Pull-ups
10 Sumo-deadlift High-pulls (95/65/30% of Clean)

Thursday 5.30.19

IMG_5791.JPG

CrossFit Strength (CrossFit and Endurance REST Day)

A PR is Born: Transition Week 1 of 1

 

CrossFit
12:00 AMRAP
1 Squat Snatch (155/105/65%)
3 Clean and Jerks
30 Double-unders

Bootcamp
12:00 AMRAP
5 Clean and Jerks (155/105/45%)
30 Double-unders

 

Wednesday 5.29.19

IMG_5951.JPG

CrossFit & Endurance (Strength REST Day)

A PR is Born: Transition Week 1 of 1

 

CrossFit/Bootcamp
3 Rounds for Time*
Deadlift (225/155/50%)
Lateral Burpees
Run

*Round 1: 21 reps and 800m Run
Round 2: 15 reps and 600m Run
Round 3: 9 reps and 400m Run

 

Monday 5.27.19

Murph-3.jpg

CrossFit & CrossFit Strength

A PR is Born: Transition Week 1 of 1

9 AM Class Only Today!

 

CrossFit/Bootcamp
"Murph"
For Time, with a 20lb Vest
1 mile run
Then, Breaking up Reps Anyway, Accumulate
100 Pull-ups
200 Push-ups
300 Air Squats
Then,
1 mile run

 

Saturday 5.25.19

IMG_4470 (1).JPG

CrossFit & CrossFit Endurance
CrossFit Strength (Open Gym)

A PR is Born: Hypertrophy #2, week 4 of 4

 

CrossFit/Bootcamp
For Time
50 Burpees
Then,
3 Rounds
300m Single-arm DB/KB Farmer Carry (53/35/Medium)
100m Single-arm DB/KB OH Walk
400m Run

*100m is from the front door to the back door. 300m is from the back door, around the block to the front door.

 

CrossFit Strength (Open Gym)

Bench Press
1x4(55%)
1x4(65%)
3x8(75%)

Ice Cream Makers
3xHard Set

3 x Super Sets
a. 12 Incline DB Bench Press
b. 12 Band Face Pulls
c. Max Bottom of Ring Dip Hold
d. Max Top of Pull-up Hold
e. Hard Set Balance Ball Leg Raises

Friday 5.24.19

IMG_4411.JPG

CrossFit, CrossFit Strength, & Endurance

A PR is Born: Hypertrophy #2, week 4 of 4

 

CrossFit/Bootcamp
Skill Work:
2:30 Jump Rope Practice
5:00 Handstand Practice
2:30 Jump Rope Practice

 

CrossFit/Bootcamp
18.5"
7:00 AMRAP
3-6-9-12-...(+3)
Thrusters (100/65/35%)
3 Chest-to-bar Pull-ups