Wednesday 3/13/19

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1) Paused front squat  

5x3 with 3 second pause on first rep, then 2 regular reps

*start at 70% and try to build to 80% by the end

2) 8 deadlifts (135/95) (Rx+ 155/115)
7 hang power cleans
6 hang power snatches
8 toes to bar
7 pull ups
6 chest to bar
6 deadlifts
5 hang power cleans
4 hang power snatches
6 toes to bar
5 pull ups
4 chest to bar
4 deadlifts
3 hang power cleans
3 hang power snatches
4 toes to bar
3 pull ups
2 chest to bar

**11 min cap**

Tuesday 3/12/19

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1) Beginner/Intermediate: 10 min DU practice with coach

Adv: Strict HSPU practice 4 min. if can perform StrHSPU in full ROM, then:
Then:
50 HSPUs for time
*6 min cap

If cannot perform SHSPU, then continue practicing with decreasing abmat heights for full 10 min

*we will retest. if you can't complete 50 that's fine we want to improve this time or rep number

2) Alt EMOM 24
1) DB Renegade Rows (no pushup, each arm row is one rep)
2) Cal Row
3) Double Unders (divide reps by 2, round down for score)
4) Rest

Score is total reps

3) 30/30 windshield wipers


Friday 2/22/19

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Reminder today is our FIRST Open workout of the season! Join us tonight during 4:30pm and 5:30pm to throw down with your fellow athletes . Don't forget our  first theme is SUPERHEROS so come wearing your best SH outfit! 

1) CrossFit Open 19.1!!!!

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

Rx’d: (Ages 16-54)
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target

Scaled: (Ages 16-54)
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target

Masters 55+:
Men throw 20-lb. ball to 9-ft. target
Women throw 10-lb. ball to 9-ft. target

Scaled Masters 55+:
Men throw 14-lb. ball to 8-ft. target
Women throw 10-lb. ball to 8-ft. target

2) ROMWOD 

Monday 2/18/19

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1) Clean and Jerk 3x3@85%

2) Clean Pull 3x3 heavy

3) CrossFit Games Open 18.5 

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.

Wednesday 2/6/19

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1) Unbroken Power Snatch Cycling 

Every :90 for 5 sets:
5 UB touch and go Power Snatches*

*More advanced lifters will use approx 50-60% of 1RM, less advanced will probably
use a higher percentage of their max. Aim for a controlled, consistent rhythm
The purpose is to practice power snatch cycling so that when you see the open
weights, you know how many reps you can manage

Metcon

Crossfit Games Open 18.3

2 rounds for time of:

100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes