2/23/18

2/23/18

Pepper is just as shocked as we are about 18.1…Get ready to ATTACK TODAY!

Conditioning:

Crossfit Open 18.1…is….

Crossfit Games Open 18.1
Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row

Crossfit Games Open 18.1 Scaled
Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row

2/19/18

2/19/18

Who’s next for a muscle up? Congrats Kelly J!

Strength/Skill:

Muscle Up Monday:

  • 10 min EMOM:

    Choose number of muscle ups, muscle up progressions, or strict pull-ups. Weekly we will progress in this 10 min EMOM.

Conditioning:

For Time!

500m Row
50 Double Unders
5 Rounds of Cindy
50 Double Unders
500m Row

L1: Chest to Bar
L2: 100 singles or 25 DU
L3: Banded, singles

1 Round of Cindy:
5 Pull Ups
10 Push Ups
15 Air Squats

 

2/15/18

2/15/18

Katie calmly thinking about friyay…me too Katie. Me too.

Skill/Strength:

Goat Training:
A goat is a movement that you personally want and need to work on. Simply, it’s a movement you suck at and hope never appears in a workout.

Conditioning:

7 Min AMRAP:

Climb the ladder: 1/1, 2/2, 3/3, etc etc.

Fronts Squats
HSPU

L1: 185/135
L2: choose weight, push ups
L3: choose weight, knee push ups

2/12/18

2/12/18

Muscle Monday with Taylor! Great work at the competition this weekend dude!

Skill/Strength:

Muscle up Mondays
  • 10 min EMOM:

    Choose number of muscle ups, muscle up progressions, or strict pull-ups. Weekly we will progress in this 10 min EMOM.

Conditioning:

For Time:

30 OH Plate Lunges
30 Toes to Bar
30 Sit Ups
30 Cal Row
30 Sit Ups
30 Toes to Bar
30 OH Plate Lunges

L1: 45/25
L2: 35/25, knee raises
L3: 20 Reps Lunges, V Ups

2/8/18

2/8/18

Throwing stuff Thursday with the whole crew!

Skill:

Goat Training: Gymnastics

A goat is a movement that you personally want and need to work on. Simply, it’s a movement you suck at and hope never appears in a workout. Pick a gymnastics move and hone in your skills today. Pull ups, muscle ups, toes to bar, handstands, etc.

Conditioning:

Every 4 Minutes for 4 Rounds:

200m Run
20 KB Swings (Russian)
20 Sit Ups

Choose Weight. Choose Wisely.
Choose a Challenge?

L2/L3: 150m Run, 15 Swings, 15 Sit Ups

2/6/18

2/6/18

Tough Tuesday with Conner!

Conditioning:

3 Rounds:

5 Min AMRAP/5 Min Rest

Round 1:
100 Double Under Buy In
4 Burpee Box Jumps
12 Front Squats

L1: 95/65
L2: 75/55, 200 singles
L3: 65/45 or lower

Round 2:
100 Double Under Buy In
4 Burpee Box Jumps
8 Front Squats

L1: 115/75
L2: 85/65, 200 singles
L3: 75/55

Round 3:
100 Double Under Buy In
4 Burpee Box Jumps
4 Front Squats

L1: 135/95
L2: 115/75, 200 singles
L3: 85/65

2/5/18

2/5/18

Muscle Up Mondays are here!

Skill:

Muscle up Mondays
10 min EMOM:

Choose number of muscle ups, muscle up progressions, or strict pull-ups. Weekly we will progress in this 10 min EMOM.

Conditioning:
Partner 16 Min AMRAP:

15 DB Push Press
10m DB Front Rack Lunge
15 Toes to Bar
10m DB Front Rack Lunge

L1: 50/35
L2: 40/25, knees to elbows
L3: 30/15, V ups

2/3/18

2/3/18

Gary praying for a short workout!!

 

 

Don’t Forget Meal Planning Clinic at 10:30 !!!  Guess what? The OPEN is coming. If you haven’t yet signed up, check it out at games.crossfit.com and sign up for $20 to be in the biggest sports event of our fitness! Get pumped. Get ready.

Partner Workout!

20 min AMRAP

  • 9 Deadlift
  • 12 Push-ups
  • 15 Box JumpsPartner 1 performs the workout listed above. Partner 2 runs 400m . When Partner 2 returns from the run, Partner 1 will begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.

    L1 155/115,24/20, Hand release
    L2 135/95, 20/16
    L3 115/75 or lower, 16/12, knee pushups

1/31/18

1/31/18

Weakness Wednesday with Taylor and Katie!

Skill:

Goat Training: Gymnastics

A goat is a movement that you personally want and need to work on. Simply, it’s a movement you suck at and hope never appears in a workout. Pick a gymnastics move and hone in your skills today. Pull ups, muscle ups, toes to bar, handstands, etc.

Conditioning:
15-12-9-6-3

Handstand Push Ups
200m run between rounds

L2: 2x Push Ups
L3: Push Ups

1/23/18

1/23/18

Tough Tuesday with Sean!

Conditioning:

Min AMRAP:

500m Row Buy In

10 Hang Power Cleans
10 Box Jumps

L1: 135/95, 24/20
L2: 115/75, 20/18
L3: 95/65, 18/12

Rest 4 Min

4 Min AMRAP

500m Row Buy In

8 Hang Power Cleans
8 Box Jumps

L1: 155/115
L2: 135/95
L3: 115/75 or lower

Rest 4 Min

4 Min AMRAP

500m Row Buy In

6 Hang Power Cleans
6 Box Jumps

L1: 185/135
L2: 155/115
L3: 135/95 or lower

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