Tuesday 06/27/2017

Dave at his CrossFit Level one Cert this weekend.  Nice shit Dave.  If you see Dave shadowing trainers, now you know.

Daily workout:
warm up:
Run around the block
then
1 rd with barbell
10 press
10 push press
10 push Jerk
10 good morning into squat

Part A:
Every 2 minutes for 10 minutes perform
3 Jerks going up in weight each set.

Part B:
three sets of 15 Dumbbell Bench Press

Part C:
The “On ramp”
21-15-9
Kettlebell swing
Goblet squat

Part D:
Three sets of 15 side hip raises

Monday 06/26/17

Pick your legs up!

Warm-up:

Double unders – 3 minutes or 100 reps

Babymakers – 10 reps

Perfect stretch – 5 reps per side

Couch stretch – 1 minute per side

A.

Back squat – 3 sets of 5 reps (continue your progression)

B.

Partner workout

6 rounds

Partner 1 row – 250 meters

Partner 2 – 15 wall balls

rotate when both partners complete work (one round is complete when both partners have completed each station)

Saturday 06/24/2017

6 am Selfie.

Daily workout:
warm up:
1 round of
10 PVC Pass through’s
10 PVC overhead squats
1 minute couch stretch
1 minute super man hold

Part A:
10 minutes to work up to a heavy 1RM Jerk
Rest two minutes
5 minute AMRAP of Jerks Use a load you can handle

Part B:
20 minute AMRAP
while one partner holds a sandbag the other performs 1 round of Cindy the person must finish all movements before switching off.  Partners can choose to do more then one round.  Sandbag weight is 80/60 partners can hold the sandbag anyway the choose but it must not touch the ground
5 pull ups
10 push ups
15 Squats

Post total rounds to scoreboard

Friday 06/23/2017

And that my friends, is Brian’s game face.

This weeks programing has been tuff on everyone, After doing three days of the programing I am feeling tired and so should most of you.  We did a good amount of Deadlifts in Wednesday’s workout so we are going to use today to deload and practice pulling from the floor.  Get rested and get ready the total is coming people.

Daily workout:
warm up:
2 rounds
Bear crawl down turf
5 inch worms back
10 push ups
5 iron cross with 5 second hold

Part A:
Perform five sets of 3 ascending Deadlifts.  Pause at below the knee for 1-2 seconds each lift.  Keep weights below 80% of your last 3RM

Part B:
13 Minute AMRAP of
sled push down turf and back 90/50
10 Side hip raises
10 second L sit from the bar

Thursday 06/22/17

Some of you are probably feeling like you need to work on recovering today.  Feel free to come in and spend some time on your aches and pains.  For the rest of you…

Warm-up:

2 rounds

Squat with overhead reach – 4 times per side (5 second hold)

Couch stretch – 1 minute per side

Handstand hold – 1 minute

Shoulder dislocates w/ PVC – 10 reps

Overhead squats w/ PVC – 10 reps

A.

Overhead squats (from the rack) – 15 minutes to work up to a heavy set of 3 reps

B.

400 meter run carrying a slam ball (40/30)

THEN

21-15-9

Push-ups

Toes-t0-bar

THEN

400 meter run carrying a slam ball

Wednesday 06/21/2017

Mia teaching the 10 am Intro Class.  Remember if you have a friend interested in trying CrossFit we have intro classes every week on Monday at 8 pm and Saturday at 10 am.

Daily workout:
warm up:
3 minutes of double unders or 100 reps
then
3 rounds of
10 Seated DB Z Curl into press
10 skap pull ups
clean warm up with bar

Part A:
20 minutes to work up in:

Squat clean

Part B:
3 Minute AMRAP
5 DL with your top clean weight
8 sit ups
Rest two minutes
3 Minute AMRAP
Squat cleans with 20 lbs off your top weight
Rest two minutes

Repeat the cycle twice for a total of 12 minutes of work and 6 minutes of rest.

Tuesday 06/20/17

Warm-up:

2 rounds

Lats on the floor – 30 seconds per side

Handstand hold – 1 minute

Strict pull-ups – 8 reps

Empty bar strict press – 10 reps

A.

Jerk – 15 minutes to work up to a heavy double

B.

12 minute AMRAP

50 double unders

12 pull-ups

12 shoulder to overhead (115/73)

Monday 06/19/2017

Steve: “here you go Billy a sweater just in time for this hot ass summer”
Billy “Fuck man that shit looks hot”

PSCF total is July 15th all day from 10-2.  Total will be three attempts of the following lifts
Back squat
Push Jerk
Clean

Daily workout:
warm up:
400 meter run
then
2 rds
5 inch worms hands only
10 baby makers
30 second Iron man Hold

Part A:
Back squat three sets of five

Part B:
In teams of three, alternate rounds to complete 10 rounds each for time of:
3 Front Squats (heavy, and taken from the floor)
6 Burpees Over the Barbell
12 Kettlebell Swings (heavy)

Saturday 06/17/17

Ayong keeping that back squat progression moving nicely.  Keep track of your lifts and trust the numbers!

Warm-up:

Squat w/ overhead reach – 4 times per side w/ 5 second hold

Perfect stretch – 3 times per side

High knees – down the turf

Frankenstein walk – back

Clean warm-up

A.

15 minutes to work up to a heavy clean and jerk single

B.

24 minute EMOM

Minute 1 – 12 wall balls

Minute 2 – 12 burpees

Minute 3 – row 12 calories

Friday 06/16/17

Warm-up:

2 rounds

GHD hip extensions – 10 reps

Handstand – 1 minute

Ring rows – 10 reps

Bear crawls – length of turf and back

A.

Deadlift – work up to a heavy set of 5

B.

6 rounds

sled push – low handles/high handles

strict pull-ups – 8 reps

wall walks – 3 reps