Wednesday 7-11-18

WARM UP 3

200 m run

10 Airsquats

10x RingMU transitions

10x Cossacksquats

5x Manmakers

20-30 sec stretch 

Choose stretch

Shoulder

Wrist

Front rack 

Strength 

Front Squat

1,1,1

*Up to a heavy single for the day! Try and get 3 good heavy singles for the day as close as you can to your best!

WOD

6 Rounds (1:1 alt w/partner Work:Rest)

5 Power Cleans (225/155 Elite)(185/125 RX)

5 Bar Muscle Ups 

*Alternate rounds with a partner, you go, I go, back and forth for 6 rounds EACH partner! 

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TUESDAY 7/10/18

Warm up 3X 10

200 m run

Step ups

DB HCJ

Airsquats

Scorpion

Jumping pull ups 

Jumping lunge

HAPPY BIRTHDAY MIKE TRESSLER CELEBRATING ALL WEEK 💪🏼🔥

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WOD

“FILTHY FIFTY”

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

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MONDAY 7-9-18

WARM UP 3x

1 min bike

1 min Row 

10 X SHPT

10X In the rack OHS (slow  descent 10 sec down, pause @ bottom for 5 sec) 

10 ALT LEG V UP

10 Cossack squat 

10 (5each DB SOTS Press)

STRENGTH

Back Squat

6 x 4 Reps @ 80% (+5-10# from last time you did this!)

Build to weight for the OHS (WOD )and work on your DU

WOD

 

Complete as many rounds as possible in 7 minutes of:

50 double-unders

10 overhead squats

Men: 135 lb.

Women: 95 lb.

SATURDAY 7-7-18 (9 AM)

 

 

 

Warm up 3X 

200 m run or Row

10leg swings 

10 SHPT

10 goodmorning 

10 Lunges

10 Ring Rows

STRENGTH

DEADLIFTS BUILD 75% across board 

3-3-3 

WOD

In teams of two, complete five rounds for time of:

Run 400 Meters (partners must stay together)

20 Deadlifts (10 each – 225/155 lbs)

30 Pull-Ups (15 each)

Partners must run together, and may only start deadlifts once both members are back at the barbell.

FRIDAY 7-6-18

WARM UP 2-3 X

1 min Bike

1 Min Row 

1 min jump rope

10 SHPT

10 Ring Rows

10 Step ups 

10 GHDs SitUps 

Strength

BENCH PRESS

– 5 reps @ 70%

– 4 reps @ 75%

– 3 reps @ 80%

– 2 reps @ 85%

– 2 reps @ 90%

– 4-6 reps @ 80%

WOD

For time:

60 Double-Unders

30 Single-Arm Alternating Dumbbell Snatches (55/35 lbs)

30 BOX JUMPS 24/20

40 Double-Unders

20 Single-Arm Alternating Dumbbell Snatches (55/35 lbs)

20 BOX JUMPS24/20

20 Double-Unders

10 Single-Arm Alternating Dumbbell Snatches (55/35 lbs)

10 BOX JUMPS 24/20

THURSDAY 7-5-18

Warm up  3X 

Run 100 m

10 legswings

10 carriocas 

10 Lunges 

10 alt Each side Flip the bacon

10 Cossack Squats

5 DB Deadlift

5 squat clean DB

5 Push Press DB

5 Push Jerk DB

 

WOD FOR TIME

“Get A Grip”

Teams of two must complete 100 repetitions of the following complex:

1 Deadlift

1 Squat Clean

1 Front Squat

1 Push Press

1 Push Jerk

The weight 135/95  (Scaled:95/65) the weight cannot touch the floor at any point during the workout except for deadlift.  The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner. Keep moving thru the movements until the running partner comes in from the run and is handed the bar.

HAPPY 4th of July

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CrossFit Class schedule 

8 AM  class is ON

No classes at these times: 6 am, 11 a.m,4:30 & 5:30

HAPPY INDEPENDENCE  DAY

WARM UP 2-3X

100 m

leg swings

High knees

Butt kickers

Carriocas L/R

Side shuffle L/R

Spider-Man pushup

 

WOD

Gunny

For time:

1-mile weighted run

50 push-ups

50 sit-ups

1-mile weighted run

50 push-ups

50 sit-ups

1-mile weighted run

Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs.

 

Scaling
This workout is long, requiring you to lug a heavy load a long distance. Reduce the loads, distance and reps so this becomes manageable but is still a long slog.

Intermediate Option
For time:
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run

Wear a weight vest, body armor, loaded pack or whatever needed to load yourself with 25 lb. for the runs.

Beginner Option
For time:
800-m weighted run
30 knee push-ups
30 sit-ups
800-m weighted run
30 knee push-ups
30 sit-ups
800-m weighted run

Wear a weight vest, body armor, loaded pack or whatever needed to load yourself with 20 lb. for the runs.

 

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Command Sgt. Maj. Martin “Gunny” Barreras, 49, of Tucson, Arizona, died on May 13, 2014, of wounds he sustained while leading a successful rescue mission in Herat Province, Afghanistan. Barreras joined the Marine Corps in 1983 and the Army Rangers in 1988. He was the senior enlisted adviser in the 2nd Battalion, 5th Infantry, 3rd Brigade Combat Team, 1st Armored Division, Fort Bliss, Texas.

He used CrossFit training to improve his fitness and the fitness of his unit. Murph and Griff were among his favorite workouts.

He is survived by his wife, Melinda; daughters, Amice and Victorria; and son, Calvin.