Monday…Push Press / Kettlebell Swing / Gasser
Congratulations to all of the CrossFit Games Regional Competitors this last weekend. Push Press 3X5 then… First minute do: 1 Kettlebell Swing 70 lbs 1/2 Gasser Second Minute do: 2 Kettlebell Swing 70 lbs 1/2 Gasser Third Minute do: 3 Kettlebell Swing 70 lbs 1/2 Gasser Continue until you can not do all the work [...]
Friday…Power Snatch / Box Jump
Saturday the gym will be CLOSED. We will be doing the warm-up for the Cystic Fibrosis Foundation’s Great Strides Event. We would love to get our members out to assist in the warm-up. All you will need is a good attitude and ENERGY!!!! http://www.cff.org/Great_Strides/dsp_WalkInformation.cfm?walkid=7645 Also, this weekend is the Regionals for the CrossFit Games. Go [...]
Thursday…Squat / Push-up / Kettlebell Swings / Run
Squat 3×5 Then… AMRAP in 12 minutes of: 5 clapping push ups 7 Kettlebell swings 70/55 40 yard sprint
Wednesday…Wallball / Toes to Bar
3 rounds for time of: 21 wall balls 40/20 21 toes to bar
Tuesday…Deadlift / Ring Dips / Knees to Elbows
10 rounds for time of: 3 Deadlifts 6 Ring Dips 9 Knees to Elbows
Monday…Press / Squat / Run / Burpee
Press 3×5 Then… For time: 30 Back Squats – Body Weight Sprint 200 meters 30 Bumper plate burpees 25/15 (holding plate the entire time, set plate on ground, do a push up, stand up with the plate and press overhead)
Friday…Kettlebell Swing / Pull-up
5 Rounds: 1min max rep KB Swings (70/55) 1min REST 1min max rep PullUps 1min Rest
Thursday…Bear Complex / Run
10min to establish a max effort Bear Complex (Rx Bear is seven times through the complex without decoupling from the bar) then… “Roaming Bear” 4 Rounds Bear Complex @ 60-65% of previously established max effort (must complete circuit without decoupling from the bar for complex to count) 400m Run
Wednesday…Barbell Lunges / Sit-up / Ring Rows / Lateral Barrier Jump
For Time: 50 Standing Barbell Lunges 50 Sit-up 50 Ring Rows 50 Lateral Barrier Jumps (Over barbell) Partition the exercises as needed. Post total time.
Tuesday…Deadlift / Push-ups / Wall Climbers
5RM Deadlift then… http://www.youtube.com/watch?v=Ot75cJvCO_A For Time: 40 PushUps 40 Wall Climbers *Partition as needed, 20min time cap
