WORKOUT OF THE DAY

UPCOMING WORKOUTS

Saturday 4-27-17

Strength:
18 mins to find max
Power Clean and Push Jerk

Partner WOD:
Farmer’s carry mile!
Grab a partner and give one person 2 KB of the same weight. Both will begin to run 400m. One with weights in a farmers carry and the other without. When the lighter person catches back up to the carrier, they switch places. The workout is complete when the KBs have gone 4 laps around.

L1: 35/26
L2: 44/35
L3: 53/44
L4: 70/53 (this will be hard)

ABOUT OUR WORKOUTS:

Our workouts are carefully designed to help you get into the best shape of your life.

In each class and workout, you can expect to see:

A constant emphasis on practicing proper technique, mechanics, & form

We want you moving correctly before any heavy weights or high intensity

Progressional strength & skill development

Far from random, never designed to crush you or beat you down, rather our workouts and classes are planned in advance to help all of our clients achieve and succeed.

We want you to always be progressing forward – no plateaus

Fun, creativity, and camaraderie

Working out is hard. We believe its best to be able to laugh, sweat, and struggle our way through our workouts with encouraging classmates and supportive coaches

Week of 5/22-5/28

Monday
WOD:
40-30-20-10
Wallballs (20/14)9
DB Step ups (35/20) (ie. 20R/20L, 15R/15L…)

Tuesday
HSPU
Strength:
5 Rounds of
A1) 2 Wall walks (+4R/4L Shoulder taps + 15 secs with one or both feet of the wall + slow controlled descent)
A2) 8R/8L Bent over DB rows
WOD:
3 rounds
5 min AMRAP
Run 400m
15 Hang Power Snatches
10 Ring Dips
ME laps around the rig Farmer’s Carry
Rest 1 min
* record distance total FC

Wednesday
Strength/Weakness Day
Work for 12 mins to find conservative 1 rep max Back Squat at 3131 tempo
then 4 sets of 5 reps at 80%
WOD:
12 mins to practice either DU’s or Rope Climbs then
AFAP
“Annie plus a rope”
50 Double unders
50 situps
5 rope climbes
40-40-4, 30-30-3, 20-20-2, 10-10-1

Thursday
Strength:
Deadlift
10 sets of 3 (increasing)
WOD:
2017 CrossFit Games Regionals Workout #5
21-15-9
Ring Muscle Ups
Single arm DB OHS Squat

Friday
Strength:
6 sets of:
Run 100m down to the park sign
Run 100m backwards back from the park sign
Rest 60 secs
WOD
10-9-8-7-6-5-4-3-2-1
Strict HSPU
Back Squat (225./135)

Saturday
Strength:
18 mins to find max
Power Clean and Push Jerk
Partner WOD:
Farmer’s carry mile!

Sun
WOD:
30 Minutes:
Use the following movements to accumulate the most weight (barbells), reps (gymnastics) and distance (running/rowing), possible!
Power Clean

Power Snatch

Thruster

Pull-ups or Ring Rows

T2B or Hanging Knee Raises

Ring Dips or Push-ups

HSPU (3 pts each) or Wall-walks (3 pts each)

Run

Row
Each person must complete at least 5 of each barbell and gymnastic movement (progressions count), and Run 800m/Row 1000m.

* Tomorrow is Murph

ABOUT OUR WORKOUTS

Our workouts are carefully designed to help you get into the best shape of your life.
In each class and workout, you can expect to see:

A CONSTANT EMPHASIS ON PRACTICING PROPER TECHNIQUE, MECHANICS, & FORM

We want you moving correctly before any heavy weights or high intensity.

PROGRESSIONAL STRENGTH & SKILL DEVELOPMENT

Far from random, never designed to crush you or beat you down, rather our workouts and classes are planned in advance to help all of our clients achieve and succeed.
We want you to always be progressing forward – no plateaus

FUN, CREATIVITY, AND CAMARADERIE

Working out is hard. We believe its best to be able to laugh, sweat, and struggle our way through our workouts with encouraging classmates and supportive coaches

GET INTO THE BEST SHAPE OF YOUR LIFE

Membership packages for your personal level of training and fitness goals

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GET INTO THE BEST SHAPE OF YOUR LIFE

MEMBERSHIP PACKAGES FOR YOUR PERSONAL LEVEL OF TRAINING AND FITNESS GOALS

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