Programming for June 13th through June 19, 2016

The Jimi Gubelli 5k is on June 25th. You can find the link to sign up on the events page or sign up at the gym. 

Did you all enjoy the energy in the gym on Memorial Day Murph? We want to continue that with another great event. Make sure you sign up for our In-House Competition.
The date is Sunday June 26th at 9am. All levels are able to participate. We want EVERYONE in the gym to come, compete, have fun, and enjoy the day. See the event page for more information and sign up at the desk.
The afterparty for the In-House competition is a fundraiser to help reduce some of the costs our very own June Schecter will have on her Trip to compete in the CrossFit Games in July.


Monday June 13, 2016

CROSSFIT 

WARM UP:

5 Elbow to Instep + Rotation each side
10 Reverse Lunges
5 Squat Thoracic Rotations
30 Partner Wall Balls

STRENGTH:

Back Squats

Endurance Group:
5x15 @ 35% with 2 minutes rest between sets

Strength Group:
5x5
1 set @ 70%
2 sets @ 75%
1 set @ 80%
1 set @80-85% 

WOD

EMOM for 15 minutes:
A-18/13 Calorie Assault Bike
B-12 Front Rack Lunges (65/45)
C-15 sec. Side Plank each side
D-Max Wall Balls (20/14)
E-Rest

Use training bars for lunges-save the 10s

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FITNESS

WARMUP

400m Run
10 PVC pass throughs standing
10 PVC pass throughs squatting
10 PVC thrusters
10 PVC OHS
10 Kossacks
10 Boot straps
5 Inch worms

16 min EMOM
A)   8-10 Strict chin-ups
B)   8-10 dips
C)    200m sprint
D)   rest

10 min AMRAP
20 KB swings (53/35)
12 wallballs (20/14)
8 burpees

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Tuesday June 14, 2016

CROSSFIT

WARM UP:

5 Inch Worms
30 second Pronated Hang
10 T Push Ups
20m Side Shuffle each way
1 minute Partner Plate Hand Taps

IWT

PART 1

3 rounds with 2 minute rest:
10 Shoulder to Overhead @ 50%
300m Run

-rest 5 minutes- 

PART 2

3 rounds with 2 minutes rest:
Row 20/15 Calories
15 Burpees

-rest 5 minutes- 

PART 3

3 rounds not for time:
10 KB Upright Row
10 Ring Rows
5 High Box Jumps

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Wednesday June 15, 2016

WARMUP
Wall Ball Hungry Hungry Hippos

Strength:
20 Minutes for Quality
20 Lateral Banded Steps Overs
10 Barbell Bent Over Rows
8 Alternating Turkish Get Ups
30 Second Wall Facing Handstand Hold

WOD
10 Minute AMRAP
30 Double Unders

4/4 Single Arm KB Squat Clean Thrusters
Run 200m

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FITNESS (11am & 7am)

2 Rounds
200m run
10 beat swings
10 hollow rocks
10 air squats

4 Rounds for Quality
8/8 KB high pull
10 push ups
10 beat swings
12 samson walking lunges

15 min AMRAP
250m row
20 single arm kb swings (53/35)
10 burpee pull-ups

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Thursday June 16, 2016 

CROSSFIT

WARM UP:

150m Straight Leg Row
10m Bear Crawl
10 Boot Straps
10m Samson Lunges
10 Single Leg Toe Touches

Review deadlift positioning and technique:

10 Empty Bar Deadlifts with 5 second negative

BARBELL CYCLING

20 Deadlifts @ 35%
-rest 30 seconds-
15 Deadlifts @ 35%
-rest 1 minute-
12 Deadlifts@ 50%
-rest 30 seconds-
8 Deadlifts @ 50%
-Rest 1 minute-
6 Deadlifts @ 60%
-rest 30 seconds-
4 Deadlifts @ 60%

Maintain touch and go as long as possible.

WOD

15-12-9
Hang Power Snatch (95/65)
Overhead Lunges

Burpees Over the Bar

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FITNESS (11am)

WARMUP

2 rounds
10 leg swings each way
10 hollow rocks
5 inch worms
5 boot straps
10 kossacks
10 reverse lunges

Review and practice toes to bar/kipping

WOD
5 rounds
8 toes to bar
12 wall balls
16 box step ups
200m run

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Friday June 17, 2016

BAEWATCH

A) 
Alternating with a partner:
Run 800m
400m Med Ball Carry (20/14)
Run 400m
200m Med Ball Carry
Run 200m

B)
AMRAP in 15 minutes:

15 Wall Balls (20/14)
15 Sit Ups
15 Box Jumps (24/20)
15 Sit Ups

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JACKED AND TAN

A. In 15 minutes, build to a heavy 4 Back Squat
B. In 15 minutes, build to a Max 30m Sled Push in under 30 seconds
C. Superset:
3 x 40m 2 Arm Carry

3 x 15 GHD Sit Ups

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FITNESS (11am)

WARMUP
10 arm circles (fwd, back, across)
5 inch worms
10 single leg toe touches each leg

8 Min AMRAP
25 weighted sit-ups (25/10)
15 box jumps (24/20)
7 burpees

rest 5 min

8 Min AMRAP
25 double unders
15 kb swings (53/35)}
7 burpees


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Saturday June 18, 2016

WARMUP
Partner A- Row 200m
Partner B- 15 Russian KBS, 5 inchworms, 20 pogo hops

WOD
Row 1000m
75 Double Unders
50 KB Swings (70/53)
25 Burpees
800m Run
75 Double Unders
50 KB Swings (70/53)
25 Burpees

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Sunday June 19, 2016
HAPPY FATHER'S DAY!

WARMUP
Animal Walk Relay Race:
Partners start on opposite sides of the floor
10m crab walk each
10m bear crawl each
10m seal walk each

(3 elimination races. Each race cuts the group in half)

WOD
Teams of 2

Partner "Moose"
1000m Row
-then

12 Rounds:
7 Bar Facing Burpees
3 Thrusters (95/65)
-then

1200m Run Together

Scale up option: Run with weighted vest of med ball.

PFC. Cody O. Moosman, 24, of Preston, Idaho, died July 3 2012, in Gayan Alwara Mandi, Afghanistan. Moosman was on duty in a guard tower when enemy forces attacked his unit with small arms fire. Moosman, who is believed to have been on his first tour, was hit by small arms fire and died shortly after the attack occurred. He was assigned to the 1st Battalion, 28th Infantry Regiment, 4th Infantry Brigade Combat Team, 1st Infantry Division, Fort Riley, Kansas. His family issued a statement saying their son told them starting in the third grade that he had wanted to be in the Army. He joined in 2010, at age 22, and loved the idea of protecting his fellow citizens. He was an avid hunter and fisherman and had completed his Eagle Scout badge. Moosman’s unit was deployed in a resistive region near the border with Pakistan.