HOLIDAY HOURS

Regular class time Saturday 23rd of December - 8am

CLOSED

Monday December 25th

Tuesday December 26th

OPEN for ass kicking on

Wednesday December 27th

Thursday 21, December 2017

Warm up

100 double unders
3x
10 OHS
10 PVC pass throughs
10 sampson lunges

 Metcon

Deload Week

Row recovery
1000m row
Rest the time it took to row
800m row
Rest the time it took to row
600m row
Rest the time it took to row
400m row
Rest the time it took to row
200m row
DONE

Wednesday 20, December 2017

Warm up

10 min to do
1000m row
100 double unders
Calories on the airdyne remainder of time
then
3x
10 OHS
10 PVC pass throughs
10 sampson lunges

Metcon

Delaod week

21-15-9
Airdyne calories
Thrusters 50/37.5
then
15-12-9
Row calories
Clusters 50/37.5kg
then
12-9-6
Double unders
OHS 50/37.5kg

Tuesday 19, December 2017

Warm up

10 min to do
1000m row
100 double unders
Calories on the airdyne remainder of time
then
3x
10 OHS
10 PVC pass throughs
10 sampson lunges

Metcon

Delaod week
Adrienne Birthday
28 min AMRAP
12 Deadlifts 70% of your max
14 Push press 70% of your max
89 lunges

Monday 18, December 2017

Warm up

10 min to do
1000m row
100 double unders
Calories on the airdyne remainder of time
then
3x
10 OHS
10 PVC pass throughs
10 sampson lunges

Metcon

Deload week - set up bars go over moves

31 min AMRAP
31 lateral burpees
31 power cleans 60/42.5kg
31 toes 2 bar
31 box jumps 24/20inch
31 squat cleans 60/42.5kg
31 pull ups
31 double unders
31 deadlifts 80/60kg
31 sit ups
31 back squats 60/42.5kg

Friday 16, December 2017

Warm up
5x
20 calorie bike
5 push ups - no knees
5 strict pull ups
5 crunches

 Ready
5 minutes
Max effort toes to bar

Strength
Deadlift
Cycle 5  - Week 3
5-3-1+ at 75/85/95% of your 1 RPM this cycle

Metcon
20 min EMOM
Odd - row 20 calories
Even - 20 push ups
10 second transition time if needed for multiple partners on one rower
score = 1 point every completed minute

Thursday 15, December 2017

Warm up
5x
20 calorie bike
5 push ups - no knees
5 strict pull ups
5 crunches

Ready
100 sit ups
50 crunches
25 v-ups

Strength
Strict Press
Cycle 5  - Week 3
5-3-1+ at 75/85/95% of your 1 RPM this cycle

Metcon
EMOM 3 mins for 3 rounds
15 cal bike
12 lateral burpees
9 unbroken clean and jerks 60/42.5kg
***add 5/2.5kg if you finished all 3 rounds last week - if you didn't finish them all YOU WILL TODAY ;-)

Wednesday 13, December 2017

 Warm up
5x
20 calorie bike
5 push ups - no knees
5 strict pull ups
5 crunches

Ready
3x
1 minute hollow rock - weighted
1 minute superman - weighted

Strength
Back Squat
Cycle 5  - Week 3
5-3-1+ at 75/85/95% of your 1 RPM this cycle

Metcon
15 min EMOM
Min 1 - 9 thrusters 42.5/30kg
Minute 2 -15 toes 2 bar
Minute 3 - 21 calorie bike

Tuesday 12, December 2017

  Warm up
5x
20 calorie bike
5 push ups - no knees
5 strict pull ups
5 crunches

Ready
3x
1 minute right hand to left foot
1 minute left hand to right foot
1 minute flutter kicks - baby size

Strength
Power Clean + hang clean + front squat
1+1+1 x 10

Metcon:
12 min AMRAP
12 box jumps 24/20in
24 double unders
12 burpees
24 wall balls 20/16lb

Monday 11, December 2017

Warm up
5x
20 calorie bike
5 push ups - no knees
5 strict pull ups
5 crunches

Ready
3x
1 minute plank
1 minute pulsing side plank
1 minute pulsing side plank

Strength
Snatch + hang snatch + OHS
1+1+1x10

  Metcon:
15 min EMOM
3 snatch - SQUAT 50/37.5kg
5 burpees

Friday 8, December 2017

Warm up
750 m row
3x
10 chin ups
10 PVC pass throughs
10 - 1 OHS + 1 stots press

Ready
7 min EMOM
10 pull ups - WORK ON WHAT YOU SUCK AT

Strength
Strict Press
Cycle 5 Week 2 - you added 2.5kg this cycle
3-3-3+ at 70-80-90% of 90% of your NEW 1 RPM

Strength
Overhead Squat
3-3-3

 Metcon
Death by thrusters 50/35kg
Add one thruster every minute until failure
Min 1 = 1
Min 4 = 4
Min 10 = 10
Score = every completed minute

Thursday 7, December 2017

  Warm up
750 m row
3x
10 chin ups
10 PVC pass throughs
10 - 1 OHS + 1 stots press

Ready
6 min EMOM
1 min Cuban press
1 min 1 OHS + 1 stotts press

Strength
Back Squat
Cycle 5 Week 2 - added 5kg this cycle
3-3-3+ at 70-80-90% of 90% of your NEW 1 RPM

Metcon
21-18-15-12-9-6-3
KB swings  - American 24/16kg
Toes to bar
Dips

Wednesday 6, December 2017

Warm up
750 m row
3x
10 chin ups
10 PVC pass throughs
10 - 1 OHS + 1 stots press

Ready
9 min EMOM
1 minute right hand to left toe in air sit up (LOL)
1 minute left hand to right toe
1 minute mountain climber - foot by hand flat as landing position

Strength

Squat Clean

3-3-3-3-3

Metcon

21-18-15-12-9-6-3

KB swings 32/24kg

Thrusters 35/25kg

Pull ups

Tuesday 5, December 2017

Warm up
750 m row
3x
10 chin ups
10 PVC pass throughs
10 - 1 OHS + 1 stots press

Ready
6 minutes
Max time plank - every time you drop 5 push ups

Strength
Bench Press
Cycle 5 Week 2 - add 2.5kg
3-3-3+ at 70-80-90% of 90% of your NEW 1 RPM

Strength
Front Squat
3-3-3

Metcon
EMOM 3 mins for 3 rounds
15 cal bike
12 lateral burpees
9 unbroken clean and jerks 60/42.5kg

Monday 4, December 2017

Warm up
750 m row
3x
10 chin ups
10 PVC pass throughs
10 - 1 OHS + 1 stots press

 Ready
6 min EMOM
Weighted hollow rock
Weighted supermans

Strength
Deadlift
Cycle 5 Week 2 (you added 5kg last week)
3-3-3+ at 70-80-90% of 90% of your NEW 1 RPM

Metcon
3x
50 double unders
25 wall balls
15 HSPU
5 squat cleans 85/65kg

Friday 1, December 2017

Warm up
500m row under 2:00
3x
10 strict pull ups
10 push ups - arms close to side use triceps
10 kipping pull ups

Ready
6 min EMOM
Odd - hollow rocks
Even - supermans

Strength
Back Squat
Cycle 5 Week 1 add another 5kg
5-5-5+ at 65-75-85% of 90% of your NEW 1 RPM

Metcon
2x
200 double unders
50 single arm OH squat - 24/16kg
25 pull ups
OH squat should be one arm one round one arm the next :-)

Thursday 30, November 2017

Warm up
500m row under 2:00
3x
10 strict pull ups
10 push ups - arms close to side use triceps
10 kipping pull ups

Ready
6 min EMOM
Odd - double tap wall balls
Even - box jumps

Snatch
Full snatch + hang snatch
1+1 x 8
add weight every round
CATCH in the hole

Metcon
7 min EMOM
7 swings - American 24/16
7 Goblet squats
7 swings - Russian 24/16
Right into
7 min EMOM
10 toes 2 bar - any alternate movement is double
score = 1 point every completed minute

Wednesday 29, November 2017

Warm up
500m row under 2:00
3x
10 strict pull ups
10 push ups - arms close to side use triceps
10 kipping pull ups

Ready
6 min EMOM
Odd - Wall walk up
Even -Crunches

Strength
Front Squat
5-5-5 @ 65/75/85%

Strength
Bench Press
Cycle 5 Week 1 add another 2.5kg
5-5-5+ at 65-75-85% of 90% of your NEW 1 RPM

Metcon
50-40-30-20-10
Double kettlebell lunges 24/16
Push ups

Tuesday 28, November 2017

  Warm up
500m row under 2:00
3x
10 strict pull ups
10 push ups - arms close to side use triceps
10 kipping pull ups

Ready
6 min EMOM
Odd - toes to bar
Even - thrusters 20/15kg

Strength
Deadlift
Cycle 5 Week 1 add another 5kg
5-5-5+ at 65-75-85% of 90% of your NEW 1 RPM

 Metcon:
150 Kb swings 24/20kg
*top of every minute 5 burpees
start with burpees
Score = how many SETS of burpees you did - 5 = 1 set

Monday 27, November 2017

Warm up
500m row under 2:00
3x
10 strict pull ups
10 push ups - arms close to side use triceps
10 kipping pull ups

Ready
6 min EMOM
Odd - hollow rock
Even - Double tap wall balls

Strength
Overhead Squat
5-5-5 at 65-75-85%

Strength
Shoulder Press
Cycle 5 Week 1 add another 2.5kg
5-5-5 at 65-75-85% of 90% of your NEW 1 RPM

Metcon
12 Min AMRAP
250m row
10 Push press 42.5/30kg - unbroken modify to do so
5 HSPU

FRIDAY 24 NOVEMBER 2017

CLASSES CANCELED

Sorry everyone -I don't feel well, and the weather is amazing so GO OUTSIDE AND PLAY!!!

Thursday 23, November 2017

Thanksgiving WOD

2x
200m backwards
25 goblet squats AHAP
25 burpees
400m run
25 KB swings 32/24
25 HSPU
600m run
25 Turkish get ups
25 pull ups
400m run
25 KB swings - American AHAP
25 push ups
200m run backwards
25 goblet squats AHAP
25 sit ups

Wednesday 22, November 2017

Warm up
100 double unders
3x
10 pull ups
10 push ups
10 OHS

Ready
5 min
Max rep HSPU

Strength
Snatch grip dead + hang snatch + snatch
2+2+1 x 10
add weight

Metcon
6 min AMRAP
Row calories 40/30
30 KB swings - Russian 32/24kg

2 min rest

6 min AMRAP
Row calories 40/30
30 KB swings - American 24/16kg

Row = 1 point or rep

Tuesday 21, November 2017

Warm up
100 double unders
3x
10 pull ups
10 push ups
10 OHS

Ready
5 min AMRAP
10 HSPU
5 burpees

Strength
Deadlift + hang clean + front squat
2+1+2 x 8
add weight each round

Metcon
16-12-8-4
Hang clean 80/60kg
Front rack lunge 80/60kg
Bar facing burpees

HOURS Thanksgiving WEEK

Monday to Wednesday

11-20 to 11-22

NORMAL HOURS

Thursday - Thanksgiving Day

8am ONLY

Friday

Noon and 5pm ONLY

Saturday

8am

Monday 20, November 2017

Warm up
100 double unders
3x
10 pull ups
10 push ups
10 OHS

Ready
5 min EMOM
10 HSPU
5 strict chin ups

Strength
Delaod week
Power clean + hang squat clean + jerk
1+2+1 x 10

Coffland

Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

Friday 17, November 2017

Warm up
500m Row RACE - everyone has to go together and set their rowers!
3x10
wide grip strict pull ups
strict toes to bar
lunging sampson stretch

Ready
4x
1 min 3 "bounce" in bottom squat to a jump sqaut
1 min inch worm

Strength
Front Squat
3-3-3-3-3 should end at 90% of your max

Strength
Bench Press
Week 3 cycle 4
5-3-1+ at 75/85/95% of your 90%

Metcon
5x
2 sets per round then increase weight
1 clean
3 push press
5 front squats
7 deadlifts
Men 40/50/60/70/80
Woman 40/45/50/55/60
Rest as needed

Thursday 16, November 2017

 Warm up
750m Row RACE - everyone has to go together and set their rowers!
3x10
wide grip strict pull ups
strict toes to bar
lunging sampson stretch

Ready
10 minutes to get through partner positions
Rack stretch
Shoulder stretch on pull up bar
30 second hold on each

Strength
Clean and Jerk
3-3-3-3-3
Heavier each set
Should fail
Catch in the hole
RESET your feet for each position

 Metcon
50-40-30-20-10 UNBROKEN wall balls 20/14lb
10-20-30-40-50 UNBROKEN KB swings 32/24kg
*Penalty for breaking to be determined by coach based on what you suck at :-)

Wednesday 15, November 2017

Warm up
1000m Row RACE - everyone has to go together and set their rowers!
3x10
wide grip strict pull ups
strict toes to bar
lunging sampson stretch

Ready
4x
1 min 15 kang squats
1 min good mornings

Strength
Deadlift
Week 3 Cycle 4
5-3-1+ at 75/85/95% of your 90%

Metcon
15 minute AMRAP
3 G2OH 80/60kg
6 front rack lunges
9 floor wipers

Tuesday 14, November 2017

Warm up
750m Row RACE - everyone has to go together and set their rowers!
3x10
wide grip strict pull ups
strict toes to bar
lunging sampson stretch

Ready
4x
1 min stots press
1 min cuban press
use a bar if you can

Strength
Overhead Squat
3-3-3-3-3
Must end at 90% of your current max

Strength
Strict press
Week 3 Cycle 4
5-3-1+ @ 75/85/95% of your 90%

 Metcon
4 min AMRAP
Row calories 27/20
27 burpees
27 C2B pull ups
2 min rest
4 min AMRAP
Row calories 21/15
21 burpees
21 toes 2 bar
2 min rest
4 min AMRAP
Row calories 15/10
15 burpees
15 pull ups
***MUST GET 1 ROUND PER AMRAP
500m row under 2:00 for each missed round
Score = 1 point for each fully completed round

Monday 13, November 2017

Warm up
500m Row RACE - everyone has to go together and set their rowers!
3x10
wide grip strict pull ups
strict toes to bar
lunging sampson stretch

Ready
4x
90 second side step lunge
30 second "recover"

Strength
Back Squat
Week 3 Cycle 4
5-3-1+ at 75/85/95% of your 90%

Metcon
"Viola"
20 min AMRAP
400m run
11 power sntch 42.5/30kg
17 pull ups
13 power cleans 42.5/30kg

U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Viola is survived by his parents, Margaret and Frank; and his sister, Christina.

Friday 10, November 2017

WARM UP
1000m row
3x
10 chin ups - 3 second hold over bar each rep
10 push ups - 3 second hold in bottom each rep
10 OHS

READY
6 min
even rack squat hold
odd 3rd world squat

Strength
Squat Cleans
3-3-3-3-3
*must catch in the hole

METCON
Snake bite
21-15-9
squat snatch 42.5/30
chest to bar pull ups

Thursday 9, November 2017

WARM UP
1000m row
3x
10 chin ups - 3 second hold over bar each rep
10 push ups - 3 second hold in bottom each rep
10 OHS

READY
6 min EMOM
even min good morning
odd min pendlay row

STRENGTH
Deadlifts 3-3-3+
@ 70/80/90% of your 90%

METCON
50 wall balls
21 back squat 90/70
40 wall balls
15 front squats 80/60
30 wall balls
9 over head squats 60/40

Wednesday 8, November 2017

WARM UP
1000m row
3x
10 chin ups - 3 second hold over bar each rep
10 push ups - 3 second hold in bottom each rep
10 OHS

 READY
6 min EMOM
even min sots press
odd min cuban press

STRENGTH
Over Head Squats
3-3-3+
Strict Press
3-3-3+

METCON
4x HELEN
400 meter run
21 KB swings 24/16
12 pull ups
* 5 min to complete each round
* 20 min time cap
* 50 BURPEES IF YOU MISS A ROUND

Tuesday 7, November 2017

Warm up
1000m row
3x
10 chin ups - 3 second hold over bar each rep
10 push ups - 3 second hold in bottom each rep
10 OHS

Ready
6 minute EMOM
1 min wall balls 20/16lb
1 min duck walk

Strength
Cycle 4 Week 2
Back Squat
3-3-3+ @ 70/80/90% of your 90%

Metcon
3x
30 walking lunges -
front rack weight is 50/30
back rack weight 60/40
10 C2B pull ups

Monday 6, November 2017

Warm up
1000m row
3x
10 chin ups - 3 second hold over bar each rep
10 push ups - 3 second hold in bottom each rep
10 OHS

Ready
6 min EMOM
1 min banded palms up front raise
1 min banded side lateral raise

Strength
Snatch
3-3-3-3-3
Catch in hole
Add weight

Metcon
10x
10 thrusters 42.5/30kg
10 bar over burpees
10 calorie airdyne

Friday 3, November 2017

Warm Up
400 meter run
3x10
pullups
push ups
pvc ohs

Body Ready
6 Min EMOM
Even - box step ups
Odd - ring rows


Strength
Cycle 4 week 1
Deadlift
5-5-5+ at 65/75/85% of 90% of your 1RPM
If you have been on the cycle, you are adding another 5KG to your ORIGINAL 1 rep max for a total of 15KG now - IF you found your max last week, you are going off that number

Metcon
30-20-10
Hang clean and jerks 50/35
200 meter sprints
* around small building

* 12 min time cap

Thursday 2, November 2017

Warm Up
400 meter run
3x10
pullups
push ups
pvc ohs

Body Ready
6 Min EMOM
Even- banded face pulls
Odd- Banded Push downs

Strength
Cycle 4 week 1
Strict Press
5-5-5+ at 65/75/85% of 90% of your 1RPM
If you have been on the cycle, you are adding another 2.5KG to your ORIGINAL 1 rep max for a total of 7.5KG now - IF you found your max last week, you are going off that number

Metcon
25-20-15
Kb Snatch 24/16 (*each hand)
Front Squat 80/60

Wednesday 1, November 2017

Warm Up

400 meter run
3x10
pullups
push ups
pvc ohs

Ready

6 Min EMOM
Even - double KB lunge
Odd - OH lunge with bar of your choosing

Strength

Cycle 4 week 1
Back Squat
5-5-5+ at 65/75/85% of 90% of your 1RPM
If you have been on the cycle, you are adding another 5KG to your ORIGINAL 1 rep max for a total of 15KG now - IF you found your max last week, you are going off that number

Metcon

30-20-10
Air dyne calories - double
Thrusters 42.5/30kg
Double unders - triple

Tuesday 31, October 2017

Warm Up

400 meter run
3x10
pullups
push ups
pvc ohs

Ready

6 min EMOM
Even - hold the bottom of a Push up
* 3 burpees each time you fail
Odd - bear crawl
* 3 burpees if you stop/knees touch ground

Strength

Cycle 4 week 1
Bench Press
5-5-5+ at 65/75/85% of 90% of your 1RPM
If you have been on the cycle, you are adding another 2.5KG to your ORIGINAL 1 rep max for a total of 7.5KG now - IF you found your max last week, you are going off that number

Metcon

Crossfit Linchpin Test 3
3x
21 wallballs 20/14
14 Handstand push ups
7 Deadlifts 140/90kg

Monday 30, October 2017

Warm Up

400 meter run
3x10
pullups
push ups
pvc ohs

Ready

6 Min EMOM
Even-Hollow rocks
Odd-sit ups

Strength

5x3 Squat Cleans
* must catch in the hole*

Metcon

21-15-9
MANMAKERS!!!! (HAHAHAHA!!!) 30lb/15lb
Burpee pullups ( Thanks Neil for giving me this idea while warming up!)
22 min time cap

Friday 27, October 2017

Warm up
200m jog
3x
10 OHS - light bar
10 STRICT pull ups
10 hollow to arch hangs

Ready
6 minutes
1 minute L-sit
1 minute false grip hold rings or bar

Strength
Overhead Squat
3x10

Metcon
500m row
30 bench press .5 body weight
1000m row
20 bench press .75 body weight
1500m row
10 bench press body weight

Thursday 26, October 2017

  Warm up
200m jog
3x
10 OHS - light bar
10 STRICT pull ups
10 hollow to arch hangs

Ready
6 minutes
1 minute L-sit
1 minute false grip hold rings or bar

Strength
Snatch Press - front
5x5 add weight

Snatch press - back
5x5 add weight

If you need to one rep max a lift this week - ONLY IF YOU NEED TO

Strict Press

Metcon
15 min EMOM
Randy - with weight
5 snatch Every minute 50/35kg

This should not be rushed take every minute to set up each rep for good form and technique - if you start to fatigue in the end minutes see a coach for rep or weight decrease

Wednesday 25, October 2017

Warm up
200m jog
3x
10 OHS - light bar
10 STRICT pull ups
10 hollow to arch hangs

6 minutes
1 minute L-sit
1 minute false grip hold rings or bar

Strength
Power snatch + Snatch
1+2 x 10

add weight every set
Practice good foot work
Reset your feet each lift

If you need to one rep max a lift this week - ONLY IF YOU NEED TO

Back squats

Metcon

Derek Birthday!!!!
3x
10 Thrusters 42.5/30kg
25 burpees
2 minute rest
2x
10 Thrusters 60/42.5kg
25 box jumps

Tuesday 24, October 2017

Warm up
200m jog
3x
10 OHS - light bar
10 STRICT pull ups
10 hollow to arch hangs

Ready
6 minutes
1 minute L-sit
1 minute false grip hold rings or bar

Strength
Jerk
15 minutes to find a 1 RPM

If you need to one rep max a lift this week - ONLY IF YOU NEED TO

Deadlift

Metcon
Helen
3 rounds for time:
400m run
21 KB swing (1.5 pood) 24/16kg
12 Pull-ups

Monday 23, October 2017

 Warm up
200m jog
3x
10 OHS - light bar
10 STRICT pull ups
10 hollow to arch hangs

 Ready
6 minutes
1 minute L-sit
1 minute false grip hold rings or bar


Strength
Deload Week

Power Clean + Clean(catch in the hole) + Jerk
1+1+1 x 10 - add weight each set

Practice foot work
Reset for EACH movement

If you need to one rep max a lift this week - ONLY IF YOU NEED TO

Bench press

Metcon
100 calories on the bike
then
30 clean and jerks for time 60/42.5kg

Friday 20th, October 2017

 Warm up
3x
100 double unders
10 inch worms
10 sampson stretch
10 pull ups - strict

Ready
5 minutes instruction Turkish Get Ups
10 minutes to work up to your MAX weight on TGU

Strength
Shoulder Press
5-3-1+ at 75/85/95% of 90%

Strength
Overhead Squat
5-3-1+ at 75/85/95%

Tabata Something Else
4 movements 8 rounds each 20 second of work 10 second rest
Pull ups
Push ups
Air squats
Sit ups
Total reps = score

Thursday 19th, October 2017

Warm up
3x
100 double unders
10 inch worms
10 sampson stretch
10 pull ups - strict

Ready
5 minute instruction Turkish Get Ups
7 minutes
Max reps TGU - WITH proper FORM medium weight

Strength
Snatch
Hang + Power + Squat
1+1+1 x 10 add weight every set

 Metcon
8 x 250m row SPRINTS - rest the amount of time it took you to row (if at any time your coach thinks you are not sprinting - BE PREPARED)
8 x 200m run SPRINTS - rest amount of time it took you to run (SAME AS ABOVE)

Wednesday 18, October 2017

Warm up
3x
100 double unders
10 inch worms
10 sampson stretch
10 pull ups - strict

Ready
5 minutes instruction Turkish Get Ups
8 minute AMRAP
5 HSPU
5 Turkish Get Ups

Strength
Deadlift
5-3-1+ at 75/85/95% of your 90%

Metcon
"Elizabeth"
21-15-9
Clean 60/42.5kg
Ring Dips

Tuesday 17, October 2017

Warm up
3x
100 double unders
10 inch worms
10 sampson stretch
10 pull ups - strict

Ready
5 minutes instruction Turkish Get Ups
5 minute AMRAP
5 TGU - Medium weight
5 Strict pull ups

Strength
Bench Press
5-3-1+ at 75/85/95% of your 90%

Strength
Front Squat
5-3-1 at 75/85/95% of your max

Metcon
50-40-30-20-10
Double unders
10-20-30-40-50
Kettlebell swings 32/24kg

Monday 16, October 2017

Warm up:
3x
100 double unders
10 inch worms
10 sampson stretch
10 pull ups - strict

Ready:
5 minutes instruction Turkish Get Ups
5 minutes max weight Turkish Get Ups

Strength:
Cycle 3 Week 3
Back Squat
5-3-1+
75/85/95% of your 90%

Metcon:
Vegas Strong
17 minute AMRAP
10 Ground to overhead 60/42.5kg
200m Barbell carry
58 Bar over burpees

Friday 13, October 2017

Warm up
3 minute air dyne sprints
As a GROUP in LANES
Down and back
High Knees
Karaoke
Skipping
Butt kickers

Ready
7 min AMRAP
1 Farmer carry down and back 25kg plates
10 double kb deadlifts 32kg
***MUST hot 6 rounds in 7 minutes or 35 burpee penalty

Strength
Snatch pull + hang snatch = squat snatch
3+2+1 x 8

Metcon
12 min EMOM
Odd - 1 round Cindy
Even - 10 thrusters 42.5/30kg
Score = total completed minutes