Programming for August 15th through August 21, 2016

Our next beach WOD is this upcoming Sunday, August 21st. If the weather is not good, we will have 9am class at the box.

Flex on the Beach - September 17th (Teams of 4)
If you want volunteer, see Coach Keith.
If you want to compete, see Coach Rob.

The Founder's membership pricing special ends in one week on August 15th.


Monday August 15, 2016

CROSSFIT

WARM UP

2 rounds:
150m Straight Leg Row
5 Boot Straps
5 Inch Worms
20 Toe Touches

 

With an empty bar:
-Review deadlift technique
-10 reps with slow negative

STRENGTH

Deadlifts
Endurance Group:

Re-test

Take 50% of your 1RM for 20 reps.

You have 1:30 to complete. 

At the end, count your total breaths in 20 seconds. 
This is not for time. 
Try and control your breathing, use a slower down/faster up tempo, and double overhand grip.  See if your total breaths went down.  Remember, 4 is passing. 

Strength Group:

Find a 3RM Deadlift
 

WOD

10 minute clock:

Row 500m

-then AMRAP in the remaining time-

15 Abmat Sit Ups
10 Box Jumps (24/20)

5 Shoulder to Overhead (155/105)

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FITNESS (11am & 7pm) 

WARM UP

10 Squat Thoracic Rotations
5 Inch Worms
10 T Push Ups
10 Jumping Air Squats
30 second Supinated Hang

 

FOR QUALITY

3 rounds:
8 2 Arm Seated KB Strict Press
30m 1 Arm Carry (each arm)
6 Ring Rows with pause at top

 

WOD

AMRAP in 10 minutes:

3 Wall Balls (20/14)
3 Push Ups
3 Box Jumps (24/20)
6, 9, 12, 15... 

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Tuesday August 16, 2016

CROSSFIT

WARM UP

Run 300m
10 Squat Thoracic Rotations
10 Beat Swings
10 Push Up Position Shoulder Taps

As a class on coach’s cue for each position:
2 Turkish Get Ups each side with no weight

 

IWT

Part 1

3 rounds with 2 minutes rest:

7 Thrusters (95/65)
3 Bar Muscle Ups (5 Chest to Bar Pull Ups/Pull Ups)
300m Run

-rest 5 minutes-

Part 2

4 rounds with 1 minute rest:
Row 250m
10 Burpees

 Part 3

20 Alternating Turkish Get Ups (10 each side) 

*If we get more than 20 in a class, some can use a bike instead of a rower for Part 2.  If more than 23, have some start with the Turkish Get ups so there are 3 groups.  Preferably those who can stay late should start with Part 3. 

 

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FITNESS (11am) 

WARM UP

2 rounds:

Run 200m
20 Toe Touches
10 Kossacks
10m Broad Jump

 

WOD 1

15-12-9-12-15
Russian KB Swings (70/53)
Goblet Squats

 

WOD 2

3 Rounds:
Run 400m
20 Box Step Ups

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Wednesday August 17, 2016 

CROSSFIT

WARM UP
Run 200m

10 Leg Swings each leg/each direction

WALL BALL TIC TAC TOE! 

STRENGTH

16 minutes for quality:
20 Lateral Band Step Overs
8 Cuban Upright Rows (Cuban Press with no press)
8 Strict Dips (Rings or Box)
60m Double Arm Waiter’s Carry

 

SKILL

Double Unders:

20 Single Unders
-rest 30 seconds-

20 Pogo Hops
-rest 30 seconds-

20 Single Unders with high jump
-rest 30 seconds-

20 Double Unders with no rope
-rest 30 seconds-

30 seconds of Double Unders or attempts/practice

 

WOD

“KB Flight Simulator”

5-10-15-20-15-10-5 Russian Swings (53/35)

10-20-30-40-30-20-10 Double Unders

 

*All sets must be unbroken. 

If you miss a DU or drop the kettlebell, you must start that set over.

Scale options:

1-Scale # of Double Unders and/or break up your sets if you have them but have not mastered them yet.

2-Scale to 2x singles if you are very comfortable with singles.

3-Scale to 1x singles if going unbroken is too difficult or unlikely at 2x.

4-Scale to 1x singles and break up your sets as necessary if you are a beginner with the jump rope.

 

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FITNESS (11am & 7pm) 

WARM UP

2 rounds:
Row 200m
10m Bear Crawl
10m Crab Walk
10 Push Up Shoulder Taps
10 Beat Swings

EMOM for 12 minutes:

A-5 1 Arm High Pulls each side
B-5 Strict Pull Ups
C-30 second Handstand Hold

 

WOD

AMRAP in 15 minutes:
Row 15/10 Calories
8 Burpee Box Jumps
8 Toes to Bar
40m Double KB Overhead Carry (35/26) 

 

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Thursday August 18, 2016 

CROSSFIT  

WARM UP

With a PVC:

10 Pass Throughs
10 T Push Ups (5 each)
10 Straight Leg Deadlift to Pass Throughs
10 Snatch Grip Behind the Neck Push Press
10 Overhead Squats
10 Snatch Balances  
 

STRENGTH

A. Superset:

1. 3x5 Snatch Lift Offs
2. 3x3 Snatch Pull Unders
*Begin with an empty bar and increase if comfortable.

 

B. Superset:

1. 3x3 Hang Snatch Pulls
2. 3x1 Above Knee Power or Full Snatch+3 Overhead Squats
*Increase each set up to 60%.

C. 5x3 Full Snatch from Above Knee up to 70%.

 

WOD

15-12-9
Hang Power Snatch (115/75)
Toes to Bar
EMOM 3 Bar Facing Burpees

 

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FITNESS (11am) 

WARM UP

Run 200m
10m Samson Lunges
10 Boot Straps
10 Single Leg Toe Touches
10 Leg Swings each leg/direction
20 Heidens

 

FOR QUALITY

4 rounds:
8 Weighted Kossacks each side
10m KB Overhead Walking Lunges
10 Empty Bar Goodmornings with slow negative
60m 2 Arm Farmer's Carry

 

WOD

EMOM for 15 minutes:

A-10/8 Assault Bike Calories
B-Max Wall Balls (20/14)
C-15 second side plank each side
D-Run 200m
E-12 Lunges (6 each leg)

 

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Friday August 19, 2016 

CROSSFIT

STRENGTH

Back Squats
Endurance Group:
Re-test

Take 50% of your 1RM for 20 reps. 
You have 1:30 to complete. 
At the end, count your total breaths in 20 seconds. 

This is not for time.  Try and control your breathing and use a slower down/faster up tempo.  See if your total breaths went down.  Remember, 4 is passing, 5 is borderline.

 

Strength Group:

Find a 1RM Back Squat
Let ‘er rip!

 

BAEWATCH

40-30-20-10
Wall Balls
Run 400m after each set

 

JACKED & TAN

EMOM for 15 minutes

A- 10/8 Assault Bike Calories (as fast as possible)
B- 8 Wall Balls (30/20)
C- 10 Jumping Lunges

*Score is fastest/slowest 10 calorie time

Cool Down for both groups:
5 minute Row/Bike/Run
1 minute Samson Lunge hold each leg
1 minute Foam Roll each leg

 

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FITNESS (11am)

 WARM UP

Row 200m
5 Inch Worms
10 Bottom Half Burpees
10m Broad Jump/High Jump
10m Straight Leg Swing
10m Lunge with twist

 

WOD 1

With a partner:
40 KB Swings (53/35)
40 Burpees
40 Calorie Row

WOD 2

600m Run
15 Box Jump Overs
10 Toes to Bar
600m Run
15 Box Jump Overs
10 Toes to Bar
400m Run
15 Box Jump Overs
10 Toes to Bar

200m Run

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Saturday August 20, 2016

WARM UP
Row 250m

Junkyard Dog:
5 Seated Partner Jump Overs each direction
5 Jump Over Crawl Unders
20 Partner Push Up High Fives (alternating arms)
10m Wheel Barrow each

 

WOD

Alternating with a partner for individual scores

:30 on/:30 off with 5 second transition time for 3 rounds each of:

Row for Calories

Wall Balls (30/20)
KB Swings (53/35)
AbMat Sit Ups
Goblet Lunges (53/35)
Box Jump Step Downs

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Sunday August 21, 2016
CANCELED DUE TO WEATHER

CLASS IS ON AT 9AM at the gym


BEACH WOD
LAURELTON BLVD BEACH
8:30 AM

Teams of 2

200m Run Together (Jetty to Jetty)
200 Air Squats
100m Run Together (Jetty to Boardwalk)

200 Push-Ups
200m Run Together (Jetty to Jetty)

200 KB Swings
100m Run Together (Boardwalk to Jetty)
200 Burpees