Workout of the Day

Saturday 5.27.17

 

Reminder: 8am SWEAT & 9:15am CrossFit Class ONLY

CrossFit WOD

AMRAP32
3 Mile run buy-in
then
5 Burpees
5 Toes-2-Bar
5 Deadlift 225/153lb

Mobility:
1 Min Each
Couch Stretch
Pole Calf Stretch
Seated Straddle Reach Right
Seated Straddle Reach middle
Seated Straddle Reach Right


SWEAT

Team Challenge
*score= total rounds at each AMRAP as a team!

10 min AMRAP
15: Wall Balls
10: DB Snatches
200m Run

(2 min rest)

10 min AMRAP
15: Cals on the Rower
200m Run

(2 min rest)

10 min AMRAP
15: DB Thrusters
10: Heals to Hips/Shoulders
5: Burpees

Friday 5.26.17

Start em young!

 

Reminder:  4 & 5pm CrossFit class & 5:30pm SWEAT class cancelled today

CrossFit WOD

10 Min to Heavy 2 Front Squat
*Pause 3 @ Bottom, 5 @ Top

AMRAP15
3 Power Clean 115/73
6Thruster 115/83
9 Pull-Up

Mobility:
Box Prayer Stretch
Box Ext. Rotation (Leg)


SWEAT

Thursday 5.25.17

 

CrossFit WOD

5×5-10 Handstand Push-up or 10 Minutes of Gymnastics Skill work

2x
Row 1k
1”1 Rest

After workout accessory:
3x
IYT Raise x8 Each
Chinese Wt. Plank x Max *45/25

Mobility:
2 Min
Child’s Pose
Smash/Roll Thoracic Spine, Shoulder Complex, Psoas


SWEAT

4x
MIN 1: Wall Walks or Worm Walks
MIN 2: DB Bicep Curls
MIN 3: KB American Swings
MIN 4: Front/Side Lat Raises
MIN 5: Back Row
MIN 6: REST

18 min AMRAP
10: DB Snatches
8: Pull-ups or Ring Rows
6: Burpees
200m Sled Drag

Wednesday 5.24.17

 

CrossFit WOD

Snatch 3-3-3-3-3
(20 min)

AMRAP8
20 Alt DB Snatch 50/35lb
30 Double Unders

After workout accessory:
2x
KB/DB Row x15 Each
1 Min Wt. Plank 90/45

Mobility:
Hang from bar 1 Min total
Banded Overhead
Frog


SWEAT

Runhole’s Dream

800m Run
50: Cals on the Rower
800m Run
50: Burpees
800m Run
50: Cals on Bike
800m Run
50: Sit-ups/Heals to hips or Shoulders

Tuesday 5.23.17

How Jess gets dates

 

CrossFit WOD

EMOM8
3 Back Squat @ Moderate
10 Heavy Russian KB Swings

10-9-8-7-6-5-3-2-1 Reps for time:
Burpee Box Jump Overs 24/20”
Toes-2-Bar
Push-ups

Mobility:
1 Min Lizard,
90 sec Pigeon each leg


SWEAT

800m Run
25: Thrusters
25: Pull-ups or Ring Rows
400m Run
20: Wall Balls
20: Plate Pass Thrus
400m Run
15: Push-ups
15: Toes-2-Bar/Leg Raises/V-Ups
400m Run
10: Burpees
10: Wall Walks or Worm Walk Outs
800m Run

Monday 5.22.17

 

Memorial Day Schedule
Friday: All evening classes closed
Saturday: 8am SWEAT, 9am CrossFit Only
Sunday: closed
Monday 9,10,11am class and BBQ after. Bring Side items and drinks. 20 people per class, first come first served. Don’t no show full classes

CrossFit WOD

EMOM5
5 Weighted Chin-ups

AMRAP12
Bike 20/15 Cal
10 Pull-Up
10 Slamball 40/30lb

Rest 3 Min

3 Rounds
Run 400m
Sled Drag 200m
*100F/100B

Mobility:
Smash/Roll
Hamstring, Glute
Quad, Calf
Shoulder Complex


SWEAT

E2MOM: 4x
10: Goblet Squats
Heals to Hips/Shoulders/Bar remaining time (30 sec rest in between e/set)

E2MOM: 4x
10: SLDL (r/l)
15: Heavy Swings

E2MOM: 4x
10: Split Squats
Wall-Sit for remaining time (30 sec rest in between e/set)

18 min AMRAP
20: Wall Balls
20: Sit-ups
20: Box Jumps
200m Run

Sunday 5.21.17

Sunday Funday with Girl WODs

 

CrossFit WOD

Annie
50-40-30-20-10 Reps for time:
Double Under
Sit-ups

10 Minute Cap

4x
Station 1: Bench Press x8-10
Station 2: Plate Raises x 8-10
Station 3: Chinese Plank
Station 4: 10 Lateral Wall Ball Toss each
Station 5: 2-4 Rope Climbs or farmers carry

* Each station is 1 Minute

Mobility:
KB Psoas Mash
KB Calf Mash
LAX Shoulder Complex Mash

Saturday 5.20.17

Suns Out Guns Out

 

CrossFit WOD

2 Person for time:
70 Back Squats 135/93lb
60 Pull-ups
50 Shoulder to Overhead 135/93lb
70 Front Squats 85/65lb
60 Pull-ups
50 Shoulder to Overheard 85/65lb
70 Overhead Squats 65/45lb
60 Pull-ups
50 Shoulder to Overhead 65/45lb

30 Minute Cap

* Once bar is picked up it cannot
be set down

Mobility:
1 Min Each:
Banded Overhead
Pidgeon *Each Leg
Lizard


SWEAT

Team CHIPPER Challenge
-count total amount of reps-

16min Chipper
30: Goblet Squats
20: Sit-ups
10: Burpees
200m Sled Drags (=10 points)

16min Chipper
30: Overhead Lunges
20: DB Rows
10: Slam Balls
200m Sled Drags (=10 points)

Friday 5.19.17

Sliding into FriYay!

 

CrossFit WOD

For time:
400 M Run + 50 Cal Row
Rest 3 Minutes
800M Run + 30 Cal Bike
Rest 3 Minutes
800M Run + 30 Cal Row
Rest 3 Minutes
400M Run + 50 Cal Bike

Finisher:
2x (with dumbbell)
10 Single Leg Deadlift each
10 Bentover Row each
20 Alternating Bicep Curl 10 each
5 Inchworm +5 Sec Hold

* Finisher may need to be done
after class if we run out of time

Mobility:
LAX Ball/Foam Roll:
IT Band, Hamstring, Calf


SWEAT

4 Rounds
MIN 1: HRPU
MIN 2: Ring Rows/Strict Pull-ups
MIN 3: Burpees
MIN 4: DB Upright Rows
MIN 5: AmericanSwings
MIN 6: Rest

15 min AMRAP
100m partner tire flip
8/10: Cals on bike