Tuesday 02/20/2018

Sign up 20 dollar so cheap!

Daily workout:
warm up:
3 minutes of rolling
then
2 rds
1 min couch stretch
10 pillar to planks
10 hollow rocks
10 push ups

Part A:
Take 20 minutes to build to today’s 1-RM Clean & Jerk

Part B:
Complete as many rounds as possible in 15 minutes of:
10 Chest-to-Bar Pull-Ups
15 Push-Ups
30 DB thrusters 25/15

Monday 02/19/18

Warm-up:

Bike – 20 cals

Couch stretch – 1 minute per side

Baby-makers – 10 reps

Pigeon stretch – 30 sec per side

Air squats – 10 reps

Squat w/ a heartbeat – 10 reps

Pull-ups (no bands – work on negatives if necessary) – 10 reps

 

A.

Pause back squat –  5 sets of 3 reps (2 second pause – go up from last session @ 80%)

B.

For time:

40 wall balls

20 burpee box jump overs

30 wall balls

15 burpee box jump overs

20 wall balls

10 burpee box jump overs

Saturday 02/17/2018

Steve, so judgmental in the back…..

Today’s open workout was the last workout of last year, it sucks, but its a great look at what to expect this year.

warm up:

5-10 minutes of Rowing and/or Assault Bike @ 55-65%

Three sets of:
Banded Good Mornings x 15-20 reps
8 hip bridges
3 barbell thrusters
Then
Two rounds of:
12/8 Calorie Assault Bike or Row @ 85-90%
9 Thrusters (95/65 lbs)
20 Double Unders

Part A:
Spend 10 minutes working up to a heavy 3 rep Thruster from the rack

Part B:
17.5
10 rounds for time of:
9 thrusters, 95 lb/63lbs
35 double-unders

Friday 02/16/2018



Side plank heaven.

Daily workout:
warm up:
3 rds
10 bird dogs
10 sit ups
30 to 45 second pigeon
10 Kb Single leg DL

Part A:
Deadlift 5RM.

Part B:
Six Rounds
Sled push down and back
5 renegade rows 25/15

Thursday 02/15/18

A new on-ramp group is finishing up.  If you see some new faces in class, say hi!

Warm-up:

Row – 500m

Arm circles – 10 forward/10 backwards

Shoulder dislocates/inlocates w/ PVC- 10 reps

Overhead squats w/ PVC – 10 reps

Band pull-aparts – 20 reps

Strict pull-ups – 8 reps

 

Part A:

5 Rounds

KB farmer carry down the turf and back

12 push ups

3 bar muscle ups

 

Part B:

Partner Workout:

6 Rounds

Partner 1: Row 250m

Partner 2: 8 hang power snatches (75/53)

Wednesday 02/14/2018


Coach Dave teaching the Tuesday/Thursday On ramp.  Our next cycle starts the 20th.  We also now have Monday and Wednesday at 7pm starting the 19th.

Daily workout:
warm up:
3 mins of rolling
then
2 rds
banded pigeon 30-45 seconds
20 band pull aparts
Clean warm up with the bar

Part A:
5 minutes to work up to a heavy 3 rep Squat clean
then
EMOM 12 minutes
1 squat clean (go up in weight each minute)

Part B:
3RFT
10 Deadlifts (with top clean weight)
10 burpees over the bar
10 Toes to bar

Part C:
Three sets of 45 second side planks

Tuesday 2/13/18

Warm-up:

 

Row 500 meters

Static forearm stretch – 30 sec

Handstand hold – 1 min

Lats on the floor – 30 sec per side

Dislocates/inlocates – 10 reps

Strict pull-ups – 8 reps

Empty bar press – 10 reps

 

Part A:

Push jerk

15 minutes to work up to a heavy set of 3 reps

 

Part B:

5 Rounds for time:

DB front rack alternating lunges – 10 reps (50/35)

Chest to bar pull-ups – 8 reps

Handstand push-ups – 6 reps

Monday 02/12/2017


Steve going over a video before class.  The open is upon us, sign up on CrossFit.com and join the team, its gonna be an awesome year.

Daily workout:
warm up:
2 rds
10 pillar to plank
10 hollow rocks
10 Baby makers
then
100 double unders or 3 minutes of practice

Part A:
Pause Front squats (2 seconds at the bottom)
3-3-3-2-2 Go up in weight each set

Part B:
Every minute for 18 minutes perfom
Minute 1- 20/15 calorie on the bike or rower (bike is preference)

Minute 2- 20 double unders + 5 thursters 155/103

Minute 3 – 15 goblet squats 24/16kg

Saturday 2/10/18

Warm-up:

Row – 1000m

Perfect stretch – 3 per side

Banded good mornings – 20 reps

Bully stretch – 30 seconds per side

Moose antlers – 3 x per side

Shoulder dislocates/inlocates – 10 reps

Then:

2 rounds

6 DB snatches

4 burpee box jump overs

 

 

Part A+B:

Open Workout 17.1  (20 minute time cap)

10 DB snatches (50/35)

15 burpee box jump overs

20 DB snatches

15 burpee box jump overs

30 DB snatches

15 burpee box jump overs

40 DB snatches

15 burpee box jump overs

50 DB snatches

15 burpee box jump overs

 

Friday 02/09/18

Look at those guns!   See you at 8am Lily!

 

Warm-up:

Row 500 meters

Banded walks – sideways length of the turf and back

Strict chin-ups – 8 reps

Pigeon stretch – 30 seconds per side

Baby-makers – 10 reps

Single-leg RDLs – 8 per leg

 

Part A:

Every 90 seconds for 18 minutes (4 sets of each)

Station 1 – Snatch-grip RDL – 6 reps

Station 2 – Ring rows – 10 reps

Station 3 – Bulgarian split-squats – 6 per side

 

Part B:

5 Rounds

Sled push (low handles/high handles)

Double-unders – 35 reps

Wall balls – 10 reps