A)
For time:
21-15-9-6-3
Cal row
Hang power snatches (95/65)
Pull ups
Double unders (double the reps)
Push ups *1 sec pause at the top of each rep
OVERFLOW:
A)
2 Rounds for time:
500m ski erg
3 Rope climbs
A)
For time:
21-15-9-6-3
Cal row
Hang power snatches (95/65)
Pull ups
Double unders (double the reps)
Push ups *1 sec pause at the top of each rep
OVERFLOW:
A)
2 Rounds for time:
500m ski erg
3 Rope climbs
A)
5 sets:
4 split stance strict presses + 3 jerk balances + 2 split jerks
*1 FULL sec pause at the top of each rep
*this is not about going heavy today. Today is about skill development.
B)
For time:
10-9-8-7-6-5-4-3-2-1
S2OH (135/95) *1 sec pause at the top of each rep
20 Air squats btw each set of S2OH
OVERFLOW:
A)
6 Rounds for time:
6 C2B pull ups
6 Box jump overs (24/20)
6 Dips
B)
3 Rounds for time:
500m bike erg
250m ski
A)
Dead lift:
4x4 @ 70%
1x2 @ 80%
1x2 @ 90%
1x8+ @ 70%
*Pronated grip only
**B1 and B2 can be done in either order. If all GHDs are taken then start on B2
B1)
3 sets: (2 minute rest btw sets)
25 Hip extensions
20 Front rack in place lunges (115/75)
B2)
For time:
100 BD bent over rows (50s/35s) *partition any way
80 Double unders
60 Jumping lunges
40 Hand release push ups
OVERFLOW:
A)
15 minute AMRAP:
25ft HS walk
16 Single arm DB OHS (50/35)
Regular class hours today.
A)
Back squats
10 @ 60%
8 @ 65%
6 @ 70%
10 @ 65%
B)
For total time: (including rest)
15 Burpees over bar
6 Front squats (185/125)
6 Clean and jerks (same bar)
Rest 3 minutes
15 Burpees over bar
8 Front squats (165/110)
8 Clean and jerks (same bar)
Rest 3 minutes
15 Burpees over bar
10 Front squats (135/95)
10 Clean and jerks (same bar)
*Change your weights during your rest period.
OVERFLOW:
A)
4 Rounds for time:
20 GHD sit ups
6 Muscle ups
B)
For time:
40 Wall balls (20/14)
40 HSPU
40 Wall balls
A)
Build to a 3RM Front squat…yes again.
B)
3 Rounds:
Complete the following in 3 minutes: 3 minute recovery btw
18/12 Cal bike
25 Unbroken wall balls (20/14)
*in the remaining time complete as many burpees as possible.
OVERFLOW:
A)
For time:
10-9-8-7-6-5-4-3-2-1 of:
HSPU
Muscle ups
1 Dead lift (345/225)
A)
“Mind stone”
For time: (30 Minute cap)
100 Burpees over bar
2000/1700m row
4/3.4 mile assault bike
*GOOD LUCK… (voice from taken)
OVERFLOW:
A)
"The Chief"
Max rounds in 3 minutes of:
135/95 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 sets.
A)
5 sets:
Push press + push jerk + split jerk
*1 FULL sec pause at the top of each rep
*if you did not find your 1RM split jerk last week you will be doing that today.
B)
3 Rounds for time:
10 S2OH (135/95) *1 sec pause at the top of each rep
15 Burpees
20/15 Cal row
OVERFLOW:
A)
2 sets for times: (3 minute recovery btw sets)
30 Hip extensions
25 Wall balls (30/20)
20/14 Cal assault bike
5 Bar muscle ups
A)
Dead lift:
4x4 @ 70%
2x2 @ 80%
1x8+ @ 70%
*Pronated grip only
*if you did not find your 1RM dead lift last week you will be doing that today.
B)
For time:
30 Front rack in place lunges (115/75)
30 Front squats
30 Dead lifts
C)
6 minute AMRAP:
10 Barbell up right rows
5 Negitive chin ups
*3 sec down, then kip back up
OVERFLOW:
A)
For time:
50 Burpees
50 Pull ups
A)
For time:
50 Front rack step ups @ 30% of last weeks 1RM back squat
*If you did not find a 1RM back squat last week, you will be testing that instead on the 50 step ups.
B)
3 Rounds:
3 Minute AMRAP: rest 3 minutes btw amraps
5 Burpee box jumps (24/20) *not box jump overs
3 Squat snatches (115/75) *start where you left off...score total rounds + reps
OVERFLOW:
A)
4 sets: (5 minute recover btw sets)
10 Lateral burpee over bars
800m run
10 Lateral burpee over bars
*rest 12 minutes then,
For time:
5k row
A)
Build to a 3RM front squat
B)
"Power stone"
2 Rounds for time:
20/14 Cal bike
5 Hang squat cleans (165/110)
10 Alt in place front rack lunges
*rest 3 minutes and repeat
*4 total rounds
OVERFLOW:
A)
3 sets: (5 min recovery btw sets)
1500m row
*feet out of straps
B)
6 sets: (3 min recovery)
500m bike erg
A)
Teams of 2:
For time:
100 Burpees over the rower
2000/1700m row
4/3.4 mile assault bike
one partner works at a time.
The partner that is NOT “working” will be holding a 45/25lb plate. The plate may not touch the floor for the entirety of the workout.
You must complete all burpees before moving on to row then finish the row before moving to the bike.
OVERFLOW:
A)
12 sets: (walk back + 15 sec rest)
Sprint from corner of sagamore to top of hill
*use first 3 sets as hard warm ups and build to all out sprints
B) For time:
50/35 Cal assault bike
BUILDING THE TRIBE: 2019 rewards program
Here’s how it works: Bring in a friend who is new to CrossFit 516 for a free trial class.
For each friend who enrolls by February 28th, 2019, you will receive a
Free Month of Membership!
Now, before you start thinking about friends who need to lose a couple pounds, I want you to remember our mission at 516: Fitness is a side effect of what we do here, it is not the overall AIM. Think about the people in your life who would benefit from this community, the lessons you have learned from this place. Think about how someone's life can change for the better by joining us in our mission.
Think about the people who you want in your TRIBE. This place is more than fitness, which is why we describe it as the mere Proxy to happiness and fulfillment.
This is our way of saying “Thank You!”
CrossFit 516 wouldn’t be what it is without your love and support. We really do have something special and we are so fortunate to have you all in our lives.
Pick up Free Trial Class & $200 discount cards for our 516 Prep Course at the Front Desk today!
Workout of the day:
A)
Find a 1RM split jerk
B)
"Space stone"
4 Rounds for time:
7 S2OH (165/110) *1 sec pause at the top of each rep
9 TTB
11 Box jumps (30/24)
*at the start of every minute you must STOP and complete 10 Double unders before continuing the workout.
*if not doing RX use 70% of todays max as your weight
OVERFLOW:
A)
60 sec max chest to bar pull ups
60 sec rest
30 sec max chest to bar pull ups
rest 30 sec
60 sec max calories on AB
rest 60 sec
30 sec max calories on AB
rest 30 sec
60 sec max burpees
60 sec rest
30 sec max burpees
BUILDING THE TRIBE: 2019 rewards program
Here’s how it works: Bring in a friend who is new to CrossFit 516 for a free trial class.
For each friend who enrolls by February 28th, 2019, you will receive a
Free Month of Membership!
Now, before you start thinking about friends who need to lose a couple pounds, I want you to remember our mission at 516: Fitness is a side effect of what we do here, it is not the overall AIM. Think about the people in your life who would benefit from this community, the lessons you have learned from this place. Think about how someone's life can change for the better by joining us in our mission.
Think about the people who you want in your TRIBE. This place is more than fitness, which is why we describe it as the mere Proxy to happiness and fulfillment.
This is our way of saying “Thank You!”
CrossFit 516 wouldn’t be what it is without your love and support. We really do have something special and we are so fortunate to have you all in our lives.
Pick up Free Trial Class & $200 discount cards for our 516 Prep Course at the Front Desk today!
Workout of the day: This is day 1 of our strength cycle…hope you’re ready!
A)
Find a 1RM dead lift *Pronated grip only
Once you have maxed out with the pronated grip you will have ONE attempt…only one to go for one rep with a mixed grip.
B1)
3 sets: 1 min rest btw
12 Barbell bent over rows
10 Curls
B2)
2 Rounds for time:
35 Hip extensions
20 UNBROKEN wide grip strict pull ups *use band to go unbroken
OVERFLOW:
A)
For time:
50 GHD sit ups
right into,
10 In place front rack lunges (115/75)
10 Bar muscle ups
10 In place front rack lunges (115/75)
8 Muscle ups
10 In place front rack lunges (115/75)
6 Rope climbs
100 Double unders
BUILDING THE TRIBE: 2019 rewards program
Here’s how it works: Bring in a friend who is new to CrossFit 516 for a free trial class.
For each friend who enrolls by February 28th, 2019, you will receive a
Free Month of Membership!
Now, before you start thinking about friends who need to lose a couple pounds, I want you to remember our mission at 516: Fitness is a side effect of what we do here, it is not the overall AIM. Think about the people in your life who would benefit from this community, the lessons you have learned from this place. Think about how someone's life can change for the better by joining us in our mission.
Think about the people who you want in your TRIBE. This place is more than fitness, which is why we describe it as the mere Proxy to happiness and fulfillment.
This is our way of saying “Thank You!”
CrossFit 516 wouldn’t be what it is without your love and support. We really do have something special and we are so fortunate to have you all in our lives.
Pick up Free Trial Class & $200 discount cards for our 516 Prep Course at the Front Desk today!
Workout of the day: This is day 1 of our strength cycle…hope you’re ready!
A)
Find a 1RM Back squat
*for this cycle it is extremely important that rang of motion is met. You will be required to complete a full hip below the knee squat (unless obviously having a medical or orthopedic issue).
B)
"Reality Stone"
For time:
11 minute CAP
75 Wall balls (20/14)
50 Box jumps (24/20)
25 Clean and jerks (165/110) *1 sec pause at the top of each rep
OVERFLOW:
A)
5 sets: (3 minute recovery btw sets)
20/15 Cal row
10 Burpee box jumps (24/20)
20/15 Cal bike erg
10 Burpee box jumps (24/20)
BUILDING THE TRIBE: 2019 rewards program
Here’s how it works: Bring in a friend who is new to CrossFit 516 for a free trial class.
For each friend who enrolls by February 28th, 2019, you will receive a
Free Month of Membership!
Now, before you start thinking about friends who need to lose a couple pounds, I want you to remember our mission at 516: Fitness is a side effect of what we do here, it is not the overall AIM. Think about the people in your life who would benefit from this community, the lessons you have learned from this place. Think about how someone's life can change for the better by joining us in our mission.
Think about the people who you want in your TRIBE. This place is more than fitness, which is why we describe it as the mere Proxy to happiness and fulfillment.
This is our way of saying “Thank You!”
CrossFit 516 wouldn’t be what it is without your love and support. We really do have something special and we are so fortunate to have you all in our lives.
Pick up Free Trial Class & $200 discount cards for our 516 Prep Course at the Front Desk today!
Workout of the day:
A)
5 sets: (2 minutes recovery btw sets)
Squat clean 1.1.1 (3 singles with a full 7-10 sec rest btw each squat clean)
*the goal is to go as heavy as possible
B)
12 Minute AMRAP:
5 Hang muscle cleans (135/95)
10 TTB
50ft Bear crawl
OVERFLOW:
A)
3 sets of:
20 Dumbbell Skull Crushers
20 Dumbbell Tate Press
20 Dumbbell Floor Press
(perform as a complex laying flat on the floor.)
Rest 30 seconds
60 seconds Hollow rock Hold
Rest 60 seconds
B)
3 Rounds for times: (60 sec rest btw sets)
500m bike
15 DB thrusters (50/35)
15 C2B pull ups
BUILDING THE TRIBE: 2019 rewards program
Here’s how it works: Bring in a friend who is new to CrossFit 516 for a free trial class.
For each friend who enrolls by February 28th, 2019, you will receive a
Free Month of Membership!
Now, before you start thinking about friends who need to lose a couple pounds, I want you to remember our mission at 516: Fitness is a side effect of what we do here, it is not the overall AIM. Think about the people in your life who would benefit from this community, the lessons you have learned from this place. Think about how someone's life can change for the better by joining us in our mission.
Think about the people who you want in your TRIBE. This place is more than fitness, which is why we describe it as the mere Proxy to happiness and fulfillment.
This is our way of saying “Thank You!”
CrossFit 516 wouldn’t be what it is without your love and support. We really do have something special and we are so fortunate to have you all in our lives.
Pick up Free Trial Class & $200 discount cards for our 516 Prep Course at the Front Desk today!
Workout of the day:
A)
2 Rounds for time:
60 Burpees
600m row
120 Double unders
A)
3 sets: 2 min recovery btw sets
10 In place reverse back rack lunges (heavy as possible) *5 each leg
RIGHT INTO,
10 Jump squats with bar still on back
*for the jump squats you do not need to squat all the way down. But make sure you jump both feet off the ground through an aggressive knee extension.
B)
15 Minute AMRAP:
5 Wall Balls (20/14)
3 Handstand Push ups
1 Power Clean (225/155)
*if todays weight is above your 1RM then use 85% of your 1RM power clean
OVERFLOW:
For time:
2k row
When the clock reaches 10 minutes, complete the following for time:
10 Muscle ups
20 Burpees
30 Double unders
40 Ring dips
30 Double unders
20 Burpees
10 Muscle ups
When the clock reaches 20 minutes, complete the following for time:
2k row
*If you fail to make the time cap for any portion, move straight through into the next session without rest. You’re encouraged to modify as needed if you know that muscle-ups or ring dips will stop you from finishing in a reasonable time.
Today’s class schedule
Monday: 6-7-8pm classes are canceled
Tuesday, January 1st: CLOSED
We hope everyone had an amazing experience at yesterday’s goal setting workshop. We are very much looking forward to 2019 and cant wait to see everyone at 516 achieve all your goals and truly live your best life.
We will be hosting an accountability workshop as a follow up to goal setting workshop to help as much as possible in making sure we all continue to hold each other accountable. this is also going to be an opportunity for anyone who missed out on yesterdays workshop.
Lets end 2018 with a bang and leave it all on the floor today!
A)
20 Minute AMRAP
20 Thrusters (95/65)
20/15 Push ups
40 Sit ups
OVERFLOW:
4 Rounds for times:
20/15 Cal row
20/14 Cal bike
10 Clean and jerks (135/95)
*3 minute recovery btw rounds
The holiday schedule is as follows:
Monday, December 31st: Change of schedule…6,7,8,9:30am & 4,5pm classes
Tuesday, January 1st: CLOSED
This Sunday! Be there!
GOAL SETTING WORKSHOP:
Start 2019 with a BANG.
December 30th at 10:00am will be hosting a goal setting workshop. (over by 12:30)
We will be going over tips, tricks and talk about our own personal experiences in achieving our goals and more importantly what we do when we fall short.
This year, we will all going to help each other stay accountable and committed to our individual goals.
If you don’t necessarily have a “goal” in mind that is no problem at all. There is always something we are striving for whether in work, family, personal thoughts and actions.
Please do your best to make this workshop!
We want everyone at 516 to get as much value as possible and to help in any way we can. Let’s take what we’ve learned in 2018 and apply it to 2019.
Today is day 5 week 6 of our 6 week wall ball challenge
50 Unbroken wall balls
A)
Build to a heavy split jerk
B)
“DT”
5 Rounds for time:
12 Dead lifts (155/105)
9 Hang power cleans
6 S2OH
OVERFLOW:
4 Rounds for times: (4 minute recovery btw sets)
20/14 Cal bike
20 DB thrusters (50’s/35’s)
The holiday schedule is as follows: NEW CHANGE TO THE SCHEDULE
Monday, December 31st: Change of schedule…6,7,8,9:30am & 4,5pm classes
Tuesday, January 1st: CLOSED
GOAL SETTING WORKSHOP:
Start 2019 with a BANG.
December 30th at 10:00am will be hosting a goal setting workshop. (over by 12:30)
We will be going over tips, tricks and talk about our own personal experiences in achieving our goals and more importantly what we do when we fall short.
This year, we will all going to help each other stay accountable and committed to our individual goals.
If you don’t necessarily have a “goal” in mind that is no problem at all. There is always something we are striving for whether in work, family, personal thoughts and actions.
Please do your best to make this workshop!
We want everyone at 516 to get as much value as possible and to help in any way we can. Let’s take what we’ve learned in 2018 and apply it to 2019.
Today is day 4 week 6 of our 6 week wall ball challenge
50 Unbroken wall balls
A)
For time:
100 Box jumping (24/20)
80 Air squats
60 Push ups
40 Pull ups
20 Burpees
OVERFLOW:
20 Minute AMRAP:
15/10 Cal bike
5 OHS (155/105)
3 Box jumps (34/26)