Tuesday November 5, 2019

IM60

Skill/strength: 15 minutes of practice and building in weight

2 snatch lift off+1 power snatch+1 overhead squat

Workout

7 min AMRAP

10-20-30…+10

Ab mat sit up

Shoulder taps*

*scale to 2:1 shoulder taps from arms extended plank

Rest 3 min

7 min Amrap

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11042019

Warm up:

Tabata

assault bike

push-up

situps

A. Class

B. Build to a heavy 2 front squats +1 split jerk

Then 2 more sets at 80%

C. 5 min amrap

4/2 chin ups

Monday November 4, 2019

IM60
Skill/Strength:
Every 2 min for 10 min
10 back rack lunges+5 back squats

Workout*
0-8:00
For time
27-21-15-9
Db shoulder to overhead 50’s/35’s
Cal Row

Rest 2 min(extra rest can is earned if you finish first portion before the 8:00 mark)

10-18:00
For time
27-21-15-9
KB Swing 53/35
Cal Bike

*Ladies do the second piece first. Men, as written.

Friday November 1, 2019

Today’s workout has a great mix of moderate weight lifting that moves to heavy towards the end and simple body weight movements that get more challenging towards the end.

Give this true CrossFit workout a shot and be challenged in a way that is mental and physical. Workouts like this can bring out the very best in us if we let them. Show up and give your all!

30 box jumps
15 clean and jerks, 65 | 95 lb. 30 box jumps
15 clean and jerks, 85 | 135 lb. 30 box jumps
10 clean and jerks, 115 | 185 lb. 30 single-leg squats
10 clean and jerks, 145 | 225 lb. 30 single-leg squats
5 clean and jerks, 175 | 275 lb. 30 single-leg squats
5 clean and jerks, 205 | 315 lb.
♀ 20-in. box …

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Thursday October 31, 2019

IM60
Skill:
5×5 back squat

WOD: 16 min AMRAP

200’ farmer carry 2 x 70/53
40 step ups 24/20” with 20/14

IM30
14 min AMRAP
4-8-12-16…
Medball G2OH
Medball See the Lights
Medball Squats

IMRecovery
2 Min seated forward fold
1 min straddle right
1 min straddle left
2 min couch stretch right
2 min couch stretch left
3 min frog
2 min upward dog
2 min childs pose

2×1:00 superman hold