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6/25/18

6/25/18

Crossfit Newton Boys getting after it! This week we will be ramping down our workouts in preparation for the 24 hours of heroes Friday/Saturday. We got some time slots to fill so please check the board and see if you can make it in!

Skill/Strength:

Overhead Squat – 3 Rep Max
  • Take 15 Minutes to build to a heavy 3 rep OHS. Can take from the floor or the rack.
Conditioning:
3 Rounds for Total Reps:

4 Min AMRAP:
3-6-9-12-15-etc..

OH Squats
Toes to Bar or Hanging Knee Raises

Rest 1 minute between rounds. Pick up the next round where you left off and keep climbing up the ladder.

L1: 95/65
L2: 75/55, Vups
L3: 65/45 or lower, sit ups

6/21/18

6/21/18

Thunder Thursday with Jeff Long!

Skill/Strength/Conditioning:

5 Rounds NOT FOR TIME:

20/15 Cal Row
4 Alternating DB Turkish Get Ups
14 Alternating Plate OH Step Ups (25/15, 24/20″)
1 Minute Ring FLR or Push Up Plank hold
-30 seconds walking rest-

Workout is specifically not for time. Prioritize quality of movement today.

6/20/18

6/20/18

Working it Wednesday with Calli!

Skill/Strength:

KB Rack Lunge

  • 5 Sets for Load
  • 14 Alternating KB Reverse Lunges in Front Rack Hold
  • Rest 1 minute between sets, Heavy
Conditioning:
AMRAP 8 Minutes:

30 Double Unders
15 KB Swings
*EMOM 5 burpees, workout starts with burpees

L1: 53/35
L2: 1/2 DU or full singles, 44/25
L3: 35/25

6/19/18

6/19/18

Coach Rodger contemplating his life choices on TOUGH TUESDAY!

Skill/Strength:

Push Jerk – Skill Development
  • Take about 8 minutes to work on skill and build to the workout weight
Conditioning:
EMOM 21 Minutes:

Min 1 – 45 sec Max Cal row or Assault Bike
Min 2 – 2-3 Rope Climbs OR 7-10 Strict Pull Ups
Min 3 – 5 Push Jerk (185/125)

L2: 1 Rope Climb or 3-5 Strict Pull Ups, 155/105
L3: Rope Lowers, Pull Ups, 135/95 or lower

6/18/18

6/18/18

Movement Monday with Kelly! Getting out in the sun for functional fitness!

Skill/Strength:

Clean Complex -Every 2:00 complete 1 set
  • Clean Deadlift + Hang Power Clean + Hang Squat Clean + Front Squat
    Same weight across all sets, heavy with good form

Conditioning:

“Nasty Girls”
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
L2: 3 C2B + 3 Dips per MU, 115/75#
L3: Pull Ups, 95/65 or lower

6/15/18

6/15/18

FRIYAY GET TO THE GYM!

Skill/Strength:
3 Sets NOT for time:

25′ HS walk or 30 sec HS hold
50 Double unders or 1 min DU practice
Max Strict Ring Dips (banded or box)

Rest 1:30 between rounds

Conditioning:
For Time:

30 Thrusters
30 Toes to Bar
60 Wall Balls
30 Toes to Bar
30 Thrusters

L1: 95/65, 20/14
L2: 75/55, 14/12
L3: 65/45, 12/10 or lower

6/14/18

6/14/18

Thunder Thursday with Jon Neal!

Skill/Strength:

10 Min EMOM:

3 Touch N Go Power Snatch

Goal is to focus on barbell cycling, not heavy load
Conditioning:
2018 Regionals Event 4
For Time:

2 Rounds
10 Power Snatch (175/125)
12 Burpee Over the Bar

then…

2 Rounds
10 Power Snatch (115/75)
12 Burpee Over the Bar

L2: 155/115, 75/55
L3: 135/95, 65/35

6/13/18

6/13/18

Weight lift Wednesday with Paul!

Skill/Strength:

3 Sets, NOT for time

5 Weighted or Strict Pull Up
5/5 Single Arm KB Bent Over Row @ Tempo 30X1

Rest 90 seconds between sets

Use the same weight KB for this set as you plan to use for the WOD

Conditioning:
3 Rounds!

5 Min AMRAP:

12/10 Cal Row
10 Russian KB Swings
8 Box Jumps
1 Min Rest

L1: 70/53, 30/24″
L2: 62/44, 24/20″
L3: 53/35, 20/18″ or lower