Programming for June 20 through June 26, 2016

This Saturday June 25th begins our summer weekend schedule.
Saturdays - 8am, 9am, 9am Lifting, 10am open gym
Sundays - 9am, 10am open gym

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

Our In-House Competition is Sunday June 26th at 9am. Therefore, there will be no regular class. 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 by Wednesday. See Coach Rob if you have questions about teams. We will be making the teams Thursday and Friday. There will be awards for the top 3 teams.
The after-party 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. There will be food, raffles for prizes and you are welcome to bring drinks of your choice.

 

Monday June 20, 2016

FITNESS
"Bring a Friend" to the 7pm class

WARMUP

2 rounds:
200m run
10 push up shoulder taps
5 inch worm
10 beat swings
10 Single Arm KB High Pulls (each)

12 min EMOM
A) 8 strict pull-ups
B) 8 Push Ups
C) 15 KB swings
D) 5/5 Box Step Ups

 

12 min AMRAP-
12 wall balls (20/14)
12 burpees
6-6 KB thrusters (35/26):

 

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CROSSFIT

STRENGTH:

In 18 minutes, build to a heavy:

1 Power Clean
+1 Hang Squat Clean
+1 Front Squat
+1 Jerk

WOD

4 rounds:
12 Pull Ups
9 Shoulder to Overhead (135/95)

6 Front Squats

Scale Up Option: Chest to Bar Pull Ups

 

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Tuesday June 21, 2016

CROSSFIT

IWT

Part 1:

3 rounds with 2 minutes rest
8 Deadlifts @65%
Row 1:30 for calories

-rest 5 minutes-

Part 2:

3 rounds with 1 minute rest
200m Run

8 Box Jump Overs (24/20)

-rest 5 minutes- 

Part 3:

3 rounds not for time
15 GHD Sit Ups
12 Single Arm KB Swings (6 each)
15 second L-Hang:

 

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FITNESS

WARMUP

3 rounds
200m Run
Single arm Overhead Carry 60m each
10 Russian swings

5 Min AMRAP
10 Weighted Sit Ups (25/10)

5/5 Single Arm KB Snatches (53/35)

-rest 5 minutes-

3 rounds:

400m run
12 burpee box jumps (24/20)

Row 200m

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Wednesday June 22, 2016

CROSSFIT

WARM UP:

Abmat Pizza Tag!

SKILL:

1 minute Max Alternating Pistols

-Scale to Lateral Box Step Ups

STRENGTH:

20 minutes for Quality

10 Single Arm Waiters Lunges (each arm/alternating legs)
15 second Top Ring Support Hold
10 Paloff Press (each side)
60m Single Arm Farmer's Carry (each arm)

 

WOD

For time:
20/15 Calorie Assault Bike
200m Run
20/15 Calorie Row

This is a sprint.  See how fast you can move.

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FITNESS

WARM UP:

10m High Knees
10m Butt Kicks
10m side shuffle each
10m Low Skip
10m High Skip
10m Karioka

 

WOD 1

Run 1200m for time

WOD 2

4 Rounds
4/4 Single Arm KB Push Press
10 Goblet squats (53/35)
12 Burpees to 6 inch target:

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Thursday June 23, 2016

FITNESS

WOD:

In 15 minutes:

Row 1500m
30 Sit Ups
30 KB Deadlifts (70/53)
30 Step Ups
30 Wall Balls

Max Burpees in remaining time:

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CROSSFIT

BARBELL CYCLING

Thrusters:

EMOM for 5 min: 7 Thrusters
Rest 2 min
EMOM for 5 min: 5 Thrusters
Rest 2 min
EMOM for 5 min: 3 Thrusters

Weight should be challenging but manageable for touch and go throughout.  Increase every time the reps go down.

WOD:

Every 3 minutes for 4 rounds:
400m Run
14 KB Swings (53/35)
20 Double Unders: 

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Friday June 24, 2016

BAEWATCH

"Burpee Angie"

20 Burpees
100 Pull Ups
20 Burpees
100 Push Ups
20 Burpees
100 Sit Ups
20 Burpees
100 Air Squats
20 Burpees

*Scale option: Half reps on Pull Ups and Push Ups (50 of each):

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JACKED AND TAN

A) Superset

1) 5x10 Bench Press
2) 5x10 Banded Row

B. 5x5 Stone Loads

C. Superset

1) 8 Glute-Ham Raises
2) 15 second Max Effort Assault Bike: 

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FITNESS

WARMUP

2 rounds With a KB:
6-6 Push Press
6-6 thrusters
6-6 snatches
10 arch rocks

10 lemon squeezes

WOD 1

3 rounds for quality:
10 Single arm band pull downs (each arm)
10 Single arm bench press (each arm)

WOD 2

21-18-15-12-9-6-3
KB swings (53/35)
Box jumps (24/20)

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Saturday June 25, 2016

WARM UP:
10 Leg Swings each way
5 Inch Worms
10 Single Leg Toe Touches each side

30 second side plank (each side)
10 Standing Vertical Jumps 

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

Teams of 2:

Five rounds for time
Run 400 meters together
30 Weighted Sit Ups(45/25)
15 Deadlifts (250/175)

Deadlift weight should be between 45 and 60% of your 1RM. Adjust accordingly.

Optional scale up: GHD sit ups

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Sunday June 26, 2016

In-House Competition

Team WOD 1 (Relay Style)

10 Cal Assault Bike
15 Burpees
20 Power Cleans (‪135/95 – 95/65 – 65‪/45 Hang PC)
40m Sled Push (‪300/225 - 2‪25/175 - 175/100)

Individual WOD 1

6 Min AMRAP
15 Wall Balls (‪20/14 – 14/10 – 10‪/8)
15 Toes to Bar – Knee Raises – Abmat Sit-ups

- REST 1 MIN

6 Min to Find A Max for the following Complex
Hang Snatch + Full Snatch

Individual WOD 2

3 Rounds (10 min CAP)
7 Deadlifts (‪135/95 – 95/65 – 65/45)
7 Shoulders to Overhead

7 Front Squats

TEAM WOD 2 (Relay Style – 2 Rounds each)

10 Handstand Push-ups – Hand Release Push-ups
10 Box Jumps (‪30/24 – 24/20 – 24‪/20 Step ups)
10 KB Swings (‪70/53 – 53/35 – 35/26)
10 Cal Row
10 C2B – Regular Pull-ups – Jumping Pull-ups