Saturday 08/19/2017

Yea, we be running.

Daily workout:
warm up:
3 perfect stretch
10 toes to bar
10 walking lunges with pvc overhead
10 PVC overhead squats

Part A.Jerks
5 sets of 2
Part B. For time:
Run 600m
20 DB Thrusters
20 Pull ups
Run 600m
20 Pullups
20 DB Thrusters
Run 600m

Friday 08/18/2017

Get some JOE! I hope that vegetable protein is not making you poop.

Daily workout:
warm up:
2 rds
Clean warm up with bar
10 single leg DL (bW)
5 pull ups

Part A:
10 minutes working up to a heavy clean

10 minutes working up to a heavy DL.

Part B:
six rounds
Low handles High Handles
5 pull ups
5 Dips

Thursday 08/17/17

Warm-up:

Perfect stretch – 3 times per side

Shoulder dislocates – 10 reps

Overhead squats w/ PVC

Handstand – 1 minute practice

3 minutes or 100 double-unders

 

A.

5 Rounds

5 strict handstand push-ups

2 rope climbs

B.

For time

30 burpees

Run around the block

30 burpees

Run around the block

100 double-unders

 

Wednesday 08/16/2017

Kirby during Fran.  So sad he was.

Daily workout:
1 rds of
10 overhead squats with pvc
10 bird dogs
5 iron crosses with 5 second hold
10 pvc pass throughs
Then
Burgner warm up

Part A: 20 minutes
Snatch 3RM

Part B:
7 rounds
12 calorie row
partner rest in plank

Partners must complete both movements

Tuesday 08/15/17

Remember to apply your fitness outside the gym.  Regularly learn and play new sports is part of the CrossFit prescription.  Mia showing you that it can be kind of fun too!

Warm-up:

Foam roll – 3 minutes

Handstand hold – 1 minute

Strict pull-ups – 8 reps

Empty bar strict press – 10 reps

Double unders – 3 minutes or 100 reps

 

A.

Strict Press – 3 sets of 5 reps

B.

3 sets of 8 single-arm DB press

C.

7 minute AMRAP

7 toes-to-bar

7 push-ups

Monday 08/14/2017

Hey guys and gals, we will be having a friendly team competition on Saturday August 26th.  All you have to do is pick a team mate and get ready.  Workouts will be posted next week so you and you teammate can practice or come up with a strategy.

Daily workout:
Warm up:
2 rds
10 baby makers
1 min couch stretch
10 jump squats
then
3 minutes of double unders or 100 reps

Part A:
Front squats five sets of three

Part B:
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95/63-pound Thruster
Pull-ups

Saturday 08/12/17

Warm-up:

Perfect stretch – 3 reps

Shoulder dislocates – 10 reps

Overhead squats – 10 reps

Handstand hold – 1 min

Push-ups – 15 reps

A.

Jerk 5-5-5-5

B.

For time

Run 2 laps around the block

10 man-makers

Run 1 lap around the block

10 man-makers

(man-maker = push-up, row, row, clean, front squat, shoulder to overhead)

Friday 08/11/17

Warm-up:

Double-unders – 3 minutes or 100 reps

 

Squat w/ overhead reach – 4 times per side

Perfect stretch – 3 per side

Lats on the floor – 30 seconds per side

Clean warm-up w/ empty bar

A.

Power clean @60% – 10 reps

Rest 2 minutes

Power clean @ 70% – 8 reps

Rest 2 minutes

Power clean @75% – 6 reps

Rest 2 minutes

Power clean @80% – 4 reps

Goal is to go as fast as possible for each set.

B.

6 rounds

Sled push down (high handles)/back (low handles)

Pull-ups – 10 reps

Thursday 08/10/2017

Sam Coaching the DL, hope you had fun with Diane yesterday.

Daily workout:
warm up:
25 toes to bar to 3 minutes of practice
then
2 rds
10 scap pull ups
5 pull ups
10 overhead squats with pvc

Part A:  5 round for quality of:

Overhead walking lunge down turf  @ 45/25 (use plates)
Single arm thrusters 10 reps
35/25

Part B: Three rounds for time
600 meter run
10 burpees

Wednesday 08/09/17

Just like this!

Warm-up:

Foam roll – 3 minutes

Double unders – 3 minutes or 100 reps

Squat w/ overhead reach – 4 times per side

Shoulder dislocates w/ PVC

Burgener warm-up

 

A.

Snatch – 20 minutes to work up on the following

1 rep from the below the knee position

1 rep from the hang position

B.

“Diane”

21-15-9

Deadlifts

Handstand push-ups