Programming for June 27th through July 3, 2016

THANKS TO EVERYONE WHO COMPETED YESTERDAY IN OUR TEAM THROWDOWN. CONGRATS TO OUR WINNERS. YOU CAN FIND PHOTOS FROM THE EVENT ON OUR FACEBOOK PAGE AND THE MEMBERS GROUP AS WELL AS ON INSTAGRAM.

A BIG THANKS TO THOSE WHO CONTRIBUTED TO THE FUNDRAISER TO HELP SEND JUNE TO THE CROSSFIT GAMES IN A FEW WEEKS. WE WE ABLE TO RAISE ALMOST $2,000 TO HELP HER EXPENSES FOR THAT EXCITING WEEK. 

PLEASE NOTE THE NEW SUMMER SCHEDULE HAS BEGUN. ALSO, THERE WILL BE ONLY ONE CLASS ON JULY 4TH AT 9AM.

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Monday June 27, 2016
 

FITNESS

 2 rounds:

250m row
10 leg swings (on each leg)
10 hollow rocks
10 push ups
10 beat swings
5 inchworms

 

6 min AMRAP:
5 burpees
10 toes to bar
15 Air squats

immediately into:

400m run

21-15-9
Single Arm Russian KB swings each side(53/35)
Situps
400m run

Β 

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CROSSFIT

 

WARM UP

Run 400m
10m Lunge w/twist
10 Kossacks
10m Crab Walk
1 minute squat hold
10m Broad Jump

 

STRENGTH

Front Squats

Endurance Group:

4x10@50% of 1 RM

Strength Group:

5x1@90% of 1RM

 

WOD:

800m Run
30 Alternating Lunges (2x44/26 KBs)
400m Run
20 Alternating Lunges
200m Run
10 Alternating Lunges:

 

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Tuesday June 28, 2016

 

CROSSFIT

WARM UP

Straight Leg Row 150m

Empty barbell:
10 Straight Leg Deadlifts
5 Clean Lift Offs
5 Clean Pulls
5 Muscle Cleans
5 1 1/4 Front Squats
5 Power Cleans

 

IWT

Part 1

3 rounds with 1 minute rest
6 Power Cleans @ 60%
1 minute Row for Meters

-rest 5 minutes- 

3 rounds with 2 minutes rest
15 KB Swings (53/35)
200m Run
10 Burpees

-Rest 5 minutes-

3 rounds not for time:
6 Strict Toes to Bar
10 Single Arm KB Bent Over Rows (each arm, bench supported)
8Single Leg KB Deadlifts each leg:

 

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FITNESS

5 min row at easy pace


3 rounds of
10 hollow rocks
10 sit-ups
10 lemon squeezes
Foot drills

 

ENDURANCE

Run 1600m


WOD

10 pull up
20 push ups
30 wall ball (20/14)
40 KB swings (53/35)
50 sit-ups
(10 min cap)

 

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 Wednesday June 29, 2016

 

FITNESS

WARM UP: 

400m run
10 arm circles forward/backward/across the chest
10 toe touches
10 boot straps
10 walking samson stretch
(hold each leg for 3 seconds)

 

3 rounds of
12 burpees
60m double arm KB carry

 

50-40-30-20-10
Double unders
Situps
EMOM 3 burpees

 

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CROSSFIT

PERFORMANCE CARE SEGMENT

15 Minutes for Quality

10 Behind the Neck Press (about 35% of 1RM Snatch)
10 Hip Down Push-Ups
10 Inchworms
10 Single arm Suitcase Deadlift Each Arm 70/53

 

GYMNASTICS

EMOM 15

1) 20 Seconds Max HSPU (scale to pike pushups)
2) 10 Ring Swings (scale to beat swings)
3) 10 Plank Shoulder Taps Each arm (scale to 30 seconds plank hold)
4) 30 seconds Hollow Rocks
5) 5 Pistol Negatives Each Leg

 

WOD: 

AMRAP 8 MIN

1K Row
Then
30 Doubles
10 Burpees

 

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Thursday June 30, 2016

CROSSFIT

BARBELL CYCLING

Overhead Squats:

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

*Use a rack if necessary.  Quality reps are the priority over speed.  Remember, this is training.  This is practice.

 

WOD:

AMRAP in 10 minutes:
12 Wall Balls (20/14)
10 Box Jumps(24/20)
8 Toes To Bar:

 

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FITNESS
 

WARMUP
400 m run
2 rounds of
16 walking samson stretch
15 sit-ups
10 air-squats
10 sec top of the dip hold

 

12 min EMOM
Even min- 20 Wall ball (20/14)
Odd min- 50m Farmers carry

 

3 rounds for time
10 toes 2 bar
15 goblet squats (26/35)
20 burpee over box

 

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Friday July 1, 2016

 

FITNESS

Warm up

1 min of DU
10 arm circles (forward/backward/across the chest)
3x each leg knee to chest to sprinter
5x boot strap
5x inchworm + 2 push ups

 

WOD

2 rounds for time
50 DU
250m row

 

WOD 2

3 RFT

2 rope climbs
20 box jumps
30 KB swings (53/35)

 
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Β 

BAEWATCH

A.

50-40-30-20-10
KB Swings (53/35)
Run 400m before each set of swings.

 

B.

4 rounds
15 Sit Ups
15 Lemon Squeezes
15 sec. Side Plank each side
15 V-Ups

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JACKED AND TAN

A. SUPERSET
1. 5x5/5 Reverse Lunge (not alternating)
2. 5x8 Barbell Upright Row

B. SUPERSET:
1. 5x20m Yoke Carry
2. 5x3 Max Distance Standing Broad Jump
 
C. 4x15 weighted sit-ups:

 

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Saturday July 2, 2016 (8am, 9am)

 

WARM UP

Row 200m
5 Elbow to Instep w/ Rotation
500m Row
50 Wall Balls
50 Double Unders
50 Air Squats
400m Run
50 Burpees

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Sunday July 3, 2016(9AM)

Partner "Morrison"

50-40-30-20-10
Wall Balls (20/14)
Box Jumps (24/20)
Kettlebell Swings (53/35)

One partner works at a time. Partition as needed.
Optional Scale Up:
WB (30/20)
Box (30/24)
KB (70/53)

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Monday July 4, 2016 (9am only)

 Warmup:
Run 200m
10m High Knees
10m Butt Kicks
5 Inch Worms
30 Sec Hang From Bar
10 Leg Swings Each Way

Partner "Glen"
30 Clean & Jerks (135/95)
Run 1 mile together (holding a band)
10 Rope Climbs
Run 1 mile total (4x200m each)
100 Burpees

Partition the reps as need between partners.