Monday 10/2/17

“Risk”

7 rounds

7 chest to bar

7 shoulder to overhead

7 deadlifts

7 handstand push ups

200m run

 

** I will scale this accordingly **

 

A friend of mine had recently found out his father has a cancerous mass attached to his kidney which is being removed today.  Through further tests they have also been confirmed that he has stage 4 lung cancer, which will never be curable.

 

They are a strong family.  Steve, the father will never ask for sympathy.   He’d rather have you face your fears head on, with courage and without doubt.   What is the main reason we do crossfit?

 

Written by Justin ” Be like my dad everyday and focus on the preservation of your beautiful lives and cherish the gifts you have.”

Saturday 9/30/17

Growth & Development

20 rounds

100m run

12 goblet squats

8 Kettlebell swings

4 burpees

**Fast sprints each round**  Switching off partners every completed round

 

Performance

20 rounds

100m run

12 GHD sit ups

8 thruster  95/65

4 lateral burpees

**Fast sprints each round** Switching off partners every completed round

 

Competition

150 Double under

75 wall balls

25 burpees

+ 10-15 minutes rest ** whatever it takes for you to recover

3 Rounds for time

400m run

15 chest to bar pull-ups

10 SHPSU

 

 

Friday 9/29/17

Growth & Development

A. Push Press 4 sets x 4 reps  @ 85% of our 3RM

B. 5 Rounds for time

100m row

12 air squats

10 Push press 65/45

8 Lateral Burpees over barbell

 

Performance

A. Snatch Every :30 seconds x 12 sets @ 70% of our 1RM

B. Clean & Jerk    15:00 to establish a heavy Clean & Jerk

C. 8 sets

:30 seconds Hang Power Snatch 95/65 + :30 second rest

:30 seconds Wall balls 20/14 + :30 seconds rest

:30 seconds Assault Bike max cals + :30 seconds rest

Thursday 9/28/17

Growth & Development

AMRAP 6

250m row

8 burpees

+ 3:00 rest

AMRAP 6

100m Run

20  DB Snatch

+ 3:00 rest

AMRAP 6

16  Ground to OH (with plate)

10 ring rows

+ 3:00 rest

AMRAP 6

20 ball slam

8 slam ball step over

 

Performance

AMRAP 6

200m Run

8 Front Squat 115/75

+3:00 rest

AMRAP 6

250m Row

8 Burpee box jump over

+3:00 rest

AMRAP 6

30 Double Under

15 Wall balls 20/14

+3:00 rest

AMRAP 6

16 Ground to OH (plate) 45/25  35/15

8 pull ups

Wednesday 9/27/17

Growth & Development

A. Bike Sprints 1:00 on + 2:00 off  x 3 sets (hard all out sprint … you want to hit total fatigue/ failure here)

B. Heavy set of 3 Strict Press

C. EMOM 8:00 90% of above and perfrom 2 every minute on the minute

D. 5 Sets

1:00 on the clock

5 thruster 75/55 (10 Goblet squat for those who cannot perform thruster)

5 Burpee

MAX AB calories in remaining time

+ 3:00 rest between each set

 

Performance

A. Front Squat  Heavy set of 3 reps with No Pause (3RM)

B. 3 RFT

50 Double under

10 chest to bar

10 thruster 115/75

200m Run

C. Bike Sprints 2:00 on + 3:00 off x 3 sets ( Something we can hang onto for 2:00 … not all out sprints go hard and make sure its sustainable)

Tuesday 9/26/17

Growth & Development

A. 10 sets

10 wall ball/ goblet squat

200m row

10 box jumps

+ 30 seconds rest between sets

 

Cash – Out

30/20/10

Single under

Medball sit ups

 

Performance

A. Overhead Squat  10:00 on the clock work to a heavy set of 2 reps

B.  EMOM 10:00

85% of our 2 rep above and perform 2 OHS every minute on the minute

+

5-10 minute rest

C 5 Rounds for time

15/12 Assault Bike Calories

15 KB swings 53/35

15 Burpees

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