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10 Minutes of Overhead/Rack Mobility
Strength
Weighted Pullups 5-5-5-5-5
Strict Press 5-5-5-3-3-3
Posts By Kyle
Tuesday Workout: Power Snatch
Strength
Power Snatch 3-3-3-3-3
WOD
3 Rounds of
- 5x Power Snatch + 2 Overhead Squats (135/95)***
- 10 Burpees Over the Bar
*** Total of 30 overhead squats in this wod***
Monday Workout: Sprints!!
Buy In
Hip Mobility Trainers Choice for 10 minutes
WOD
Every 4 minutes do
- 10 Front Squats (155/115)
- 20 Pushups
- Run 400 Meters
- Rest
4 Rounds total. * Scale run to around building if you don’t have a sub 2 minute 400M. Record score of each round.
Friday Workout: Fight Gone Bad
Fight Gone Bad
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. The stations are:
- Wall-ball, 8 ft target (Reps, 20# / 14#)
- Deadlift high-pull (Reps, 75#/55#)
- Box jump (Reps)
- Push-press (Reps, 75#/55#)
- Row (Calories)
Wednesday Workout: Ring Dips, Power Cleans
Strength
Backsquat 2-2-2-2-2-2-2-2-2-2 (on the minute)
WOD
10-9-8-7…1 of
- Ring Dips
- Power Cleans (135/95)
Tuesday Workout: Thrusters, Pullups, Double Unders
Buy In
Spend 10 Minutes Doing Overhead Mobility
WOD
6 Rounds of
- 10 Thrusters (95/65)
- 10 Pullups
- 20 Double Unders
Monday Workout: Diane
Please note the following schedule changes effective this week:
-
We now have a 4:45PM CrossFit class Monday through Friday.
-
Our barbell club class is now offered Monday at 7PM, Wednesday at 7PM, Saturday at Noon and Sunday at Noon.
-
On Ramp and Free Intro Classes are now Tuesdays and Thursdays at 6:15PM and Saturdays at Noon.
Strength
Spend 10 Minutes Working on Heavy Clean and Jerks
WOD
21-15-9
- Deadlifts (225# / 135#)
- Handstand Pushups
Friday Workout: Rare Beef a King Fit WOD#1
Strength
Spend 10 Minutes Working to a 2 Rep Max Squat
WOD
4 Rounds for time of:
- 10 x Hand Release Burpees
- 10 x Box Jumps (24″ / 20″)
- 10 x Pullups
- 200 Meter KB Farmers Carry (53/35 each hand)
Thursday Workout: Animals!
6 Rounds of
- Walking Lunge Length of Mat, Sandbag in Front Rack (53/38)
- Crab Walk, Length of Mat
- 30 Double Unders
- Bear Walk, Length of Mat
- 20 Sandbag Shoulder to Shoulders (53/38)
