Wednesday 10/4/17

Growth & Development

A. 6:00 Bike @ 80% pace

B. Heavy strict Press x 3 reps  ** 5-10lbs heavier than last week is the goal

C. EMOM x 8:00

Strict press x 2 reps @ 90% of above number

D1. DB bench press x 8 reps 33×1  :15 second rest

D2. BB up right rows @ 30×1  x 8 reps :15 second rest

D3. Heavy Russian single arm KB swings x 8 each arm 1;30 rest walking around

X 3 sets

E. 4:00 Row @ 2:30 pace

 

Performance

A. Front Squat heavy set of 2

B. Front Squat Every 2:00 x 4 sets  85% of above number x 2 reps

C. 21/18/15/12/9/6/3

Calorie row

Burpees Over the Rower

D. 10:00 Bike @ 80% pace

Tuesday 10/3/17

Growth & Development

A. 4 rounds    ** 80,85,90,95%

250m Row

8 burpee

20 alternating lunges

8 burpee

20 single under

250m row

+ 4:00 rest between sets

 

Performance

A. Overhead Squat  Every :90 seconds  3 reps  @ 80% of our previous 2RM  x 12 sets

B. 3 Rounds

8/6 pull-ups

10 hspu/ 5 wall walks ( if you can hand stand walk sub 60ft walk )

30 double under

+ right into

3 rounds

10 alternating pistols

1 legless rope climb + 1 ropeclimb ( if you cannot perform legless sub 2 rope climbs)

10 toe to bar

 

 

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

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