Tuesday 12/5/17

Growth & Development

A. 6:00 Amrap

5 bike cals

10 goblet squat

15 sit-ups (5 toe to bar)

+3:00 rest

B. 6:00 amrap

200/150m row

5 HR push-up

10 kettlebell swings

+ 3:00 rest

C.  6:00 amrap

12 Deadlift 115/75

6 box jump

30 single under

+ 3:00 rest

D.  6:00 Amrap

10 slam balls

10 Barbell curls 45/35

10 strict press 45/35

 

Performance

A.  6:00 amrap

6 cal row

9 box jumps

12 Deadlift 135/95

+3:00 rest

B.  6:00 Amrap

5 bike cals

10 kettlebell swings 53/35

5 toe to bar

+ 3:00 rest

C.  6:00 Amrap

12 front rack lunges 75/55

9 hang cleans

6 strict press

+ 3:00 rest

D. 6:00 amrap

30 double under

2 muscle up

15 wall ball

 

 

 

 

 

 

Monday 12/4/17

Growth & Development

A. Front squats 4,2,1 heaviest single * Go for a Personal Best if feeling it

B. 3×3 Push Press heavier than last week *if possible*

C.  CrossFit Tester

21,18,15,12,9,6,3

Thrusters 95/65

Bar facing Burpees

 

Performance

A. Clean pull + hang squat clean + jerk  every :90 seconds x 12 sets

C. CrossFit Tester

21,18,15,12,9,6,3

Thruster 95/65

Bar facing burpees

Friday 12/1/17

December 1st ****** Merrry Christmas Time *******

 

Growth & Development

A. Back squat 5×5 @80% (3×3 If you cannot perform 5 at 80%)

B. 5 sets

2 wall walks

20 lunges

1:00 single unders + :30 rest between each set

C. Bike :30 sprint 1:30 off. ( HARD SPRINT EARN THAT REST!!!!!!!!!!)

 

Performance

A.  Deadlift NO TOUCH HEAVY set of 3!!! Remember we just did heavy 5.  Get the weights up!!

+ 1 set of 3 @ 90%

B. Split jerks singles x1 EMOM 10:00 ** building

C.  4 Rounds

6 hspu/3 Wall walks

8 Burpee box jump

10 wall ball

 

Thursday 11/30/17

2F2D3718-8674-41D6-820A-0AB7D8DECAC6

 

Ashley 175lb front squat !!! Impressive for a tiny girl

Growth & Development

10 sets

8 calorie row

8 knee to elbow

8 kb swings

+ 1:00 between each set

 

10 sets

6 Burpee

6 slam ball Thruster

6 sumo DL high pulls

+ 1:00 between each set

Performance

A. Front squat 70% 1rm  3×3 w/ 2 second pause each rep

B. 8:00 Amrap

6 Assault bike

9 DB lunges

12 DB hang cleans

* 3:00 rest

C. 8:00 Amrap

20 double under

10 push up

5 DL 225/155

Wednesday 11/29/17

Happy Birthday Mal!

A. Deadlift

8,6,4,2 resting :90 seconds between @ 20×1 each rep

B. 3 sets

10 DB Thruster + :30 rest

5 Burpee box jump 24/20

+ 2/30 rest

C. 5 sets

10 goblet

10 hand release push up

10 cal row

+ 1:00 rest between sets

Performance

A. Back squat 5×5 @75%

B Power snatch every :45 x 3 reps building x 6 sets

C   3 sets

60 air squat

40 wallball

20 DB snatch 50/35

+ 3:00 between sets

Tuesday 11/28/17

Say hi to Jono!

Growth & Development

A. Amrap 5

5 single arm DB Press

5 Burpee

5 goblet squat

B. Amrap 5

4 cal row

8 DB hang Clean

12 box jumps

C. Amrap 5

8 DB Deadlift

6 DB pushup

4 cal bike

D. Amrap 5

5 burpee

10 ab Mat sit-up

20 single under/ double under

E. Amrap 5

12 airsquat

9 OH plate lunges

6 Pull-up/ ring row

 

Performance

A. Amrap 5

5 Push Press 75/55

5 box jump over

5 Front squat

B. Amrap 5

8 Deadlift 135/95

6 lateral Burpee

4 cal bike

C. Amrap 5

4 calorie row

8 hang cleans 95/65

12 box jumps

D. Amrap 5

5 Burpee

10 hollow rocks

20 double under

E. Amrap 5

12 OH Squat 75/55

9 hang snatch

6 chest to bar

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