Saturday 7.06.19

Thuy and Vera

Thuy and Vera

CrossFit & CrossFit Endurance
CrossFit Strength (Open Gym)

A PR Is Born: Strength 1 of 3

 

CrossFit/Bootcamp
30:00 AMRAP
40 Toes-to-bar
40 Push-ups
600m Run
40 KB Swings (70/53/HEAVY)
40 Push-ups
600m Run

 

CrossFit Strength (Open Gym)

Decline Bench Press
1x3(55%)
1x3(65%)
3x3(75%)
3x3(80%)

2 x Super Sets
a. Hard Set Incline DB Chest Flys
b. Bent-over DB Reverse Flys

3 x Super Sets
a. Hard Set Incline DB Bench Press
b. Hard Set L/R One-arm Band Seated Rows
c. Hard Set Evil Wheels

1 Max Set
Push-ups + Banded Push-ups
Strict Pull-ups + Banded Pull-ups

Thursday 7.04.19

CrossFit Strength (CrossFit and Endurance REST Day)

A PR is Born: Strength Week 1 of 3

 

DUBS Partner Workout
@9:00am

All other classes cancelled
For the 4th of July!!!

CrossFit/Bootcamp
12:00 AMRAP
150 Air Squats while Partner is Holding a Squat
100 Lateral Burpees over Push-up Planking Partner's Feet
AMRAP Alternating One-arm DB Snatches while Partner is Holding a Side Plank

Then, Start Over with Air Squats for an 8:00 AMRAP, take 4:00 of Rest and then start where you left off with a 4:00 AMRAP

*Score is Total DB Snatches x Weight. Partners use the Same DB

Join us for a partner workout/competition; bring a friend or come alone, there are always people to partner with!

 

Wednesday 7.03.19

Jon

Jon

CrossFit & Endurance (Strength REST Day)

A PR is Born: Strength Week 1 of 3

 

CrossFit
"Nancy"
5 Rounds for Time
400m Run
15 Overhead Squats (95/65/35%)

Bootcamp
5 Rounds for Time
400m Run
10 Overhead Lunges (75/55/30% OHS)

 

Tuesday 7.02.19

Opera Mike and Coach April

Opera Mike and Coach April

CrossFit, CrossFit Strength, & Endurance

A PR is Born: Strength Week 1 of 3

 

CrossFit/Bootcamp
TEST:
3 Strict Pull-ups

NOT YET:
3 Rounds*
Hard Set Banded Strict Pull-ups
0:20 Rest
Hard Set Banded Push-ups
3:00 Rest
*Sets should be less than 15. If more than 15, graduate to a thinner band.

YES:
10:00 Practice
Kipping Pul-ups

 
 

CrossFit/Bootcamp
3 Rounds for Reps
1:00 Sumo Deadlift High Pulls
1:00 Sit-ups
1:00 Push Presses (95/65/35%)
1:00 Sit-ups

 

Monday 7.01.19

Adam H.

Adam H.

CrossFit & CrossFit Strength

A PR is Born: Strength Week 1 of 3

 

CrossFit
Back Squat
1x3(55%)
1x3(65%)
4x3(75%)

Bootcamp
3 Rounds
300/240m Row Sprints

 

CrossFit/Bootcamp
10:00 AMRAP
1-2-3-4-5-…(+1)
Power Cleans (155/105/50%)
Lateral Burpees