Saturday 9-30-2017

WOD
SISSON
AMRAP in 20 minutes
1 Rope Climb (15 ft)
5 Burpees
200 meter Run

Friday 9-29-2017

Strength
1RM Clean
1 Rep Every 90 seconds x 10
WOD
Grace
30 Clean And Jerks 135/95
or
Isabel
30 Snatches 135/95

Thursday 9-28-2017

Open Gym
5:30-6:30 9:30-2:00 4:30-7
Come in to make up a day’s training, work on a skill, or do ROMWOD. As with our normal classes, a coach will be here to help you with your technique and structure your skill/strength training.

Wednesday 9-27-2017

Strength
Back Squat
4×8 @70%
WOD
For time:
100 double-unders
25 Pull ups
25 deadlifts 225/155
50 burpees

Tuesday 9-26-2017

Strength
Press
5×5 @75%
WOD
Three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Hang Power Cleans (135/95 lbs)
60 seconds of Box Jump-Overs (24″/20″)
60 seconds of Push Press (95/65 lb.)
Rest 60 seconds

Monday 9-25-2017

Strength
1RM Snatch
1 Rep Every 90 seconds x 10
WOD
Lurong Challenge WOD 2
7 Minute AMRAP
500m row
25 Thrusters 45/35
15 C2B
Then
Accumulate 3 minutes: L-Sit

WEEK OF 9/25-10/1

Monday
Strength
Snatch
1 Rep Every 90 seconds x 10
WOD
Lurong Challenge WOD 2
7 Minute AMRAP
500m row
25 Thrusters 45/35
15 C2B
Then
Accumulate 3 minutes: L-Sit

Tuesday
Strength
Press 5×5 @75%
WOD
Three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Hang Power Cleans (135/95 lbs)
60 seconds of Box Jump-Overs (24″/20″)
60 seconds of Push Press (95/65 lb.)
Rest 60 seconds

Wednesday
Strength
Back Squat
4×8 @70%
Wod
For time:
100 double-unders
25 Pull ups
25 deadlifts 225/155
50 burpees

Thursday
Open Gym
5:30-6:30 9:30-2:00 4:30-7
Come in to make up a day’s training, work on a skill, or do ROMWOD. As with our normal classes, a coach will be here to help you with your technique and structure your skill/strength training.

Friday
Strength
1RM Clean
1 Rep Every 90 seconds x 10
WOD
Grace
30 Clean And Jerks 135/95
or
Isabel
30 Snatches 135/95

Saturday
WOD
“SISSON”
AMRAP in 20 minutes
1 Rope Climb (15 ft)
5 Burpees
200 meter Run

Sunday
Strength
Front Squats
EMOM x 7 minutes
2 Reps @ 85%
WOD
21-15-9
OHS 95/65
Sumo Deadlift High Pull

Sunday 9-24-2017

Strength
Back Squat
EMOM x 8 Minutes
1 Rep @85-90%
WOD
For Time:
800 Meter Run
30 Calorie Row
25 Burpees
20 Clusters (115/80)

Saturday 9-23-2017

WOD
Linchpin CrossFit’s
Monster Mash

In a 10 minute window:
1 RM Snatch

4 Rounds for time of:
400m run
15 Wall Balls 20/14
15 Pull-ups

21-15-9 reps for time of:
Calories, Rowing
Handstand Push-ups

*Rest 5 minutes between workouts

Friday 9-22-2017

Strength
Clean
Every 90 Seconds X 8
2 Reps @80-85%
WOD
10 Minute AMRAP
3 DL 255/175
3 T2B
6 DL
6 T2B
9 DL
9 T2B
…etc

Tuesday 9-19-2017

Strength
Press
4×8 @70%
WOD
5 Rounds
10 Hang Power Snatch 75/55
30 Double Unders

WEEK OF 9/18-9/24

Monday
Strength
Every 90 Seconds x 8
1 Power Snatch + 3 OHS
WOD
Lurong Challenge Wod
“Raising The Bar Test”
9 MINUTE AMRAP
8 Lateral Bar Hop Burpees
7 Cleans
6 Front Rack Lunges (Level 1 – Front Squats)
5 Shoulder to Overhead

Tuesday
Strength
Press 4×8
@70%
WOD
5 Rounds
10 Hang Power Snatch 75/55
30 Double Unders

Wednesday
Strength
Front Squat
EMOM x 6 minutes
4 reps @75%
WOD
10 minute AMRAP
6 C2B
8 Box Jump Overs 30/24
10 Goblet Squats 70/53

Thursday
Open Gym
6-7 9:30-2:00 4:30-7
Come in to make up a day’s training, work on a skill, or do ROMWOD. As with our normal classes, a coach will be here to help you with your technique and structure your skill/strength training.

Friday
Strength
Clean
Every 90 Seconds X 8
2 Reps @80-85%
WOD
10 Minute AMRAP
3 DL 255/175
3 T2B
6 DL
6 T2B
9 DL
9 T2B
.
.
Ect.

Saturday
WOD
Linchpin CrossFit
Monster Mash

In a 10 minute window:
1 RM Snatch

4 Rounds for time of:
400m run
15 Wall Balls 20/14
15 Pull-ups

21-15-9 reps for time of:
Calories, Rowing
Handstand Push-ups

*Rest 5 minutes between workouts

Sunday
Strength
Back Squat
EMOM x 8 Minutes
1 Rep @85-90%
WOD
For Time:
800 Meter Run
30 Calorie Row
25 Burpees
20 Clusters (115/80)

Monday 9-18-2017

Strength
Every 90 Seconds x 8
1 Power Snatch + 3 OHS
WOD
Lurong Challenge Wod
“Raising The Bar Test”
9 MINUTE AMRAP
8 Lateral Bar Hop Burpees
7 Cleans
6 Front Rack Lunges (Level 1 – Front Squats)
5 Shoulder to Overhead

Sunday 9-17-2017

Strength
Front Squat
5min EMOM
6 reps @70%
WOD
4 Rounds
20 Cal Row
15 Push Press 95/65
10 Burpees

Saturday 9-16-2017

WOD
“Angie meets Annie”

Partner WOD for time. Break up the rounds of 200 as you like.

50 Double Unders per partner
200 Pullups
40 Double Unders per partner
200 Pushups
30 Double Unders per partner
200 Situps
20 Double Unders per partner
200 Squats
10 Double Unders per partner

Friday 9-15-2017

Strength
Snatch
EMOM x 10
1 Rep @85-90%
WOD
Nate
20 Minute Amrap
2 MU
4 HSPU
8KB Swings 70/53

Thursday 9-14-2017

Open Gym
6-7 9:30-2:00 4:30-7
Come in to make up a day’s training, work on a skill, or do ROMWOD. As with our normal classes, a coach will be here to help you with your technique and structure your skill/strength training.

Wednesday 9-13-2017

Strength
Back Squat
EMOM x 6 minutes
3 Reps @75-80%
WOD
AMRAP X 15 Minutes
Row 300/250m
21 Overhead Squats 75/55lbs

Tuesday 9-12-2017

Strength
Jerk
7×2 @85-90%
WOD
12 minute AMRAP
5 Deadlifts 275/185
7 T2B
9 Ring Push ups

WEEK OF 9/11-9/17

Monday
Strength
Clean
3 Reps @75-80%
Every 90 seconds x 8
WOD
Complete as many rounds and reps as possible in 8 minutes of:
4 Strict Pull-Ups
8 Alternating Single-Arm Dumbbell Snatches

Tuesday
Strength
Jerk
7×2 @85-90%
WOD
12 minute AMRAP
5 Deadlifts 275/185
7 T2B
9 Ring Push ups

Wednesday
Strength
Back Squat
EMOM x 6
3 Back Squat @75-80%
WOD
AMRAP 15 Minutes
Row 300/250m
21 Overhead Squats 75/55lbs

Thursday
Open Gym
6-7 9:30-2:00 4:30-7
Come in to make up a day’s training, work on a skill, or do ROMWOD. As with our normal classes, a coach will be here to help you with your technique and structure your skill/strength training.

Friday
Strength
Snatch
EMOM x 10
1 Rep @85-90%
WOD
Nate
20 Minute Amrap
2 MU
4 HSPU
8KB Swings 70/53

Saturday
WOD
“Angie meets Annie”
Partner WOD for time. Break up the rounds of 200 as you like.
50 Double Unders per partner
200 Pullups
40 Double Unders per partner
200 Pushups
30 Double Unders per partner
200 Situps
20 Double Unders per partner
200 Squats
10 Double Unders per partner

Sunday
Strength
Front Squat
5min EMOM
6 reps @70%
WOD
4 Rounds
20 Cal Row
15 Push Press 95/65
10 Burpees

Monday 9-11-2001

Strength
Clean
3 Reps @75-80%
Every 90 seconds x 8
WOD
AMRAP in 8 minutes of:
4 Strict Pull-Ups
8 Alternating Single-Arm Dumbbell Snatches

Sunday 9-10-2017

Strength
Bench Press
5×5 @75%
WOD
2K Row
Rest 2 Minutes
3 Minutes Max Hang Power Cleans
135/95

Saturday 9-9-2017

WOD

“31 Heroes”

AMRAP in 31 minutes
(with a Partner)

8 Thrusters (155/105 lbs)
6 Rope Climbs (15 ft)
11 Box Jumps (30/24 in)

Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25 lbs). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off.

Friday 9-8-2017

Strength
Snatch
EMOM X 10
2 reps @80%
WOD
Cindy
20 Minute Amrap
5 Pull Ups
10 Push Ups
15 Air Squats
OR
Mary
5 HSPU
10 Pistols
15 Pull Ups

Thursday 9-7-2017

Open Gym
6-7 9:30-2:00 4:30-7
Come in to make up a day’s training, work on a skill, or do ROMWOD. As with our normal classes, a coach will be here to help you with your technique and structure your skill/strength training.

Wednesday

Strength
Back Squat
EMOM x5min
5 reps @70%
Last minute max reps
WOD
AMRAP X 10 minutes
5 T2B
10 Box Jump Overs
5 Clean and Jerk 135/95

WHY THURSDAY OPEN GYM?

Slate CrossFit-448

This week we begin the Thursday “open gym” format. I believe that this is an exciting change to our Slate schedule for a few reasons:

1) Slate’s programming is a well-rounded program designed to build well-rounded people. Each strength and conditioning component is intentionally chosen to create a solid week of training. When you miss a day, you are missing out on an important part of that program. Thursday open gym is the best way to allow you to make up the training that you missed.

2) Skills, skills, skills. Many of us need and want a designated time with a coach to work on our technique. Whether pull-ups, muscle ups, snatching, or double unders are the movement you are currently working on, there will be time during open gym for one-on-one training.

3) Weaknesses. We all have them, even the best of us, but each person’s weaknesses are different. Open gym is a designated time to work on those weaknesses. If you don’t know how to work on your weaknesses or what your weaknesses are, there will be a coach there to direct you in the proper training.

4) Mobility. Probably one of the hardest things to work on, but also one of the most important. Mobility is something that takes many hours to correct. Open gym is an easy way to get in extra mobility work. If you have specific mobility issues that you want to work on, ask the coach. If you want to do some general mobility/active recovery, do ROMWOD.

5) Rest/Active Recovery. For those that go hard every day, this is a designated rest/active recovery day. Come in and do some light rowing, ROMWOD, or just move around to help your body in its recovery.

This is not a day to stay at home. There is a reason for every single person to go to Thursday’s Open Gym. So come in and become a better you!

-Clay

WEEK OF 9/4-9/10

Monday
Closed

Tuesday
Strength
EMOM X 10
1 Power Clean + 2 Push Press
-Find a heavy for the day
WOD
8 Rounds:
4 Front Squats 225/155lbs
8 Bar Facing Burpees

Wednesday
Strength
Back Squat
EMOM x5min
5 reps @70%
Last minute max reps
WOD
10min AMRAP
5 T2B
10 Box Jump Overs
5 Clean and Jerk 135/95

Thursday
Open Gym
6-7 9:30-2:00 4:30-7
Come in to make up a day’s training, work on a skill, or do ROMWOD. As with our normal classes, a coach will be here to help you with your technique and structure your skill/strength training.

Friday
Strength
Snatch
EMOM X 10 minutes
2 @80%
WOD
Cindy
20 Minute Amrap
5 Pull Ups
10 Push Ups
15 Air Squats
OR
Mary
5 HSPU
10 Pistols
15 Pull Ups

Saturday
WOD
“31 Heroes”
AMRAP in 31 minutes
(with a Partner)
8 Thrusters (155/105 lbs)
6 Rope Climbs (15 ft)
11 Box Jumps (30/24 in)
Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25 lbs). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off.

Sunday
Strength
Bench Press
5×5 @75%
WOD
2K Row
Rest 2 Minutes
3 Minutes Max Hang Power Cleans
135/95

Tuesday 9-5-2017

Strength
EMOM X 10 minutes
1 Power Clean + 2 Push Press
-Find a heavy for the day
WOD
8 Rounds:
4 Front Squats 225/155lbs
8 Bar Facing Burpees