A)
2 Rounds for time:
1 Mile run
1k row
50/35 Cal bike
A)
2 Rounds for time:
1 Mile run
1k row
50/35 Cal bike
A)
3 Sets:
3 Skin the Cats or 6 Toes Through Rings
20 Lateral Step Overs
:30 L-Sit
B)
5 minute AMRAP
10 Handstand push ups
10 Burpees
10 Toe to bar
**REST 1 minute**
5 Minute AMRAP
10 KB swings (70/50)
10 Burpee
10 Pull ups
**REST 2 minutes**
FOR TIME: (7 minute cap)
20 Handstand push ups
20 Toe to bar
30 Burpees
20 KB swings
20 Pull-ups
A)
2 sets:
10 Turkish get ups (5/5)
20 Single leg dead lifs (10/10)
B)
Every 10 minutes for 30 minutes:
2 rounds of:
200m Run
20 Box Jumps (24/20)
20 Wall Balls (20/14)
ALL MORNING CLASS ARE CANCELLED.
Very sorry for any inconvenience. Last nights flash flood came down heavy at the gym so we will be spending the morning taking care of any remaining damage. Again, sorry to inconvenience.
A)
3 Sets (2-3 minute rest between sets)
8 Strict Barbell Press @ 3X31 Tempo
8 Push Ups
B)
9 minute AMRAP
5 clean and jerks (135/95)
7 burpees over bar
9 C2B pull ups
**REST 2 MINUTES**
9 minute AMRAP
10 cal row
10 push ups
10 TTB
A)
2 sets:
Banded walk 10 reps left/10 reps right x3
20 Russian KB swings
B)
Back squat:
15 reps
rest 2 minutes
12 reps
rest 2 minutes
10 reps
*Each set as heavy as possible
C)
For total time: (15 minute Cap)
3 Rounds of:
20 Wall balls (20/14)
20 Burpees
right into
3 Rounds of:
20 Sumo dead high pulls (95/65)
60 Lateral bar hops
A)
3 Rounds for time:
1 Mile run
30 Heavy KB swings
A)
3 SETS:
8 Windmills (4 per arm)
10 GHD Sit Ups
20 Lateral Step Overs
B)
5 Minute AMRAP:
10 Handstand push ups
20 Wall balls (20/14)
*rest 2 minutes*
5 Minute AMRAP:
10 Pull ups
15/10 Cal row
*rest 2 minutes*
FOR TIME: 5 min Cap
20 HSPU
20 Pull ups
30/20 Cal row
40 Wall balls
A)
2 sets: 1
5 Up right rows (right arm)
15 Up right rows (right arm)
15 RDLs with KB
B)
5min AMRAP
800m Run
Max Snatches (95/65)
- Rest 2 Minutes -
5min AMRAP
400m Run
Max Snatches (115/80)
- Rest 2 Minutes -
5min AMRAP
200m Run
Max Snatches (135/95)
**Snatch can be Power OR Squat**"
A)
3 SETS (2min rest b/w):
10 Single Arm Strict Press (R/L) *Challenging but Unbroken*
Max Strict Handstand Push Ups OR 30-45 second Handstand Hold
B)
9 Minute AMRAP:
50/35 cal bike
THEN in remaining time max rounds of:
4 Hang power clean and jerks (165/115)
8 C2B pull ups
REST 2 MINUTES
9 Minute AMRAP:
1000m row
THEN in remaining time max rounds of:
4 Hang power clean and jerks (165/115)
10 Toes to bar
Session II Youth Strength & Conditioning Camp Starts Today!
The Camp is open to Elementary, Middle School & High School kids.
Our Youth Strength & Conditioning Camp is designed to increase your child's overall strength, build their aerobic ability, agility, speed and power, while minimizing risk of injury.
Keeping your kids active throughout the summer will keep them motivated, as well as give them a head start on their Fall sports.
The details are as follows:
4 days per week: Monday, Tuesday, Wednesday & Thursday, 10:30 AM-12:00 PM
Session 2: July 15 to July 25
Session 3: July 29 to August 8
Cost per 2 week session: $250 ($200 each for siblings)
To enroll, please email us at: info@crossfit516.com
Now, the WOD:
A)
2 sets:
6 barbell front rack step ups *slow and controlled*
100ft suitcase carry HEAVY
B)
Back squat:
15 reps
rest 2 minutes
12 reps
rest 2 minutes
10 reps
*Each set as heavy as possible
C)
For time: 18 minute time cap
30 Thrusters (95/65) *one sec pause at the top of each rep
20 Hang squat snatches (same bar)
10 Burpees over bar
1 Mile run
Session II Youth Strength & Conditioning Camp Starts July 15th
The Camp is open to Elementary, Middle School & High School kids.
Our Youth Strength & Conditioning Camp is designed to increase your child's overall strength, build their aerobic ability, agility, speed and power, while minimizing risk of injury.
Keeping your kids active throughout the summer will keep them motivated, as well as give them a head start on their Fall sports.
The details are as follows:
4 days per week: Monday, Tuesday, Wednesday & Thursday, 10:30 AM-12:00 PM
Session 2: July 15 to July 25
Session 3: July 29 to August 8
Cost per 2 week session: $250 ($200 each for siblings)
To enroll, please email us at: info@crossfit516.com
Now, the WOD:
A)
3 sets: (rest 1:30 btw )
20 Unbroken strict pull ups *Use band
right into,
12 Single arm DB bent over row (right arm)
12 Single arm DB bent over row (left arm)
B)
For total time:
21 UNBROKEN Thrusters *1 sec pause at the top of each rep
30 sec rest
21 Burpees to target (pull up bar)
30 sec rest
15 UNBROKEN Thrusters *1 sec pause at the top of each rep
30 sec rest
15 Burpees to target (pull up bar)
30 sec rest
9 UNBROKEN Thrusters *1 sec pause at the top of each rep
30 sec rest
9 Burpees to target (pull up bar)
*Pick a weight you can complete each set unbroken.
**If you drop the bar at any point before that set is complete you must complete that entire set again before moving to the next number.
This weeks floater WOD:
3 Rounds for time:
45/30 Calorie Assault Bike
30 KB Swings (55/35)
20 Chest to bar pull ups
10 Strict Handstand push ups
A)
3 SETS:
4 Turkish Get-Ups (2 per arm)
8 GHD Sit Ups
20 Lateral Step Overs
B)
5 minute max cal bike
-REST 2 MINUTES-
5 minute AMRAP
5 hspu
10 C2B pull ups
15 air squats
-REST 2 MINUTES-
5 minute max cal row
This weeks floater WOD:
3 Rounds for time:
45/30 Calorie Assault Bike
30 KB Swings (55/35)
20 Chest to bar pull ups
10 Strict Handstand push ups
A)
3 sets:
12 Single arm up right row (right arm) *2 sec pause at the top of each rep
12 Single arm up right row (left arm) *2 sec pause at the top of each rep
25ft Samson stretch
25ft Inch worm
B)
5min AMRAP:
200m Run
Max Snatches (135/95)
Rest 2 Minutes
5min AMRAP:
400m Run
Max Snatches (115/80)
Rest 2 Minutes
5min AMRAP:
800m Run
Max Snatches (95/65)
**Snatch can be Power OR Squat**
This weeks floater WOD:
3 Rounds for time:
45/30 Calorie Assault Bike
30 KB Swings (55/35)
20 Chest to bar pull ups
10 Strict Handstand push ups
This weeks floater WOD:
3 Rounds for time:
45/30 Calorie Assault Bike
30 KB Swings (55/35)
20 Chest to bar pull ups
10 Strict Handstand push ups
A)
2 sets:
4 barbell front rack step ups **SLOW AND CONTROLLED THE WHOLE REP**
100ft farmers carry HEAVY
B)
Back squat:
3 sets: (2-3 minutes btw sets)
10 reps
*As heavy as possible
C)
15 Minute AMRAP:
400m run (new 400m route)
12 Thrusters (95/65) *1 sec pause at the top of each rep
6 Burpees over bar
This weeks floater WOD:
3 Rounds for time:
45/30 Calorie Assault Bike
30 KB Swings (55/35)
20 Chest to bar pull ups
10 Strict Handstand push ups
This weeks challenge is to complete a 1 Mile run BEFORE class, breathing only through your nose. This is not easy the first time you try it. You will have to breathe out of your mouth at points. The goal is to see how much you can improve your nasal breathing abilities in one weeks time.
A)
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For time:
21-15-9
Handstand push up
Ring dip
Push up
B)
4 sets: rest as needed btw
10 In place reverse lunges (right leg) (95/65)
10 Single leg deadlifts (right leg) (75/55)
10 In place reverse lunges (left leg)
10 Single leg deadlifts (left leg)
15 GHD sit ups
This weeks floater WOD:
A)
4 sets: (rest 1:30 btw sets)
DB bench press x 8-10 reps
DB flyes x 8-10 reps
B)
Max push ups in 2 minutes
Todays Class Schedule:
8am class
9am class
Reminder: if you ordered your 4th of July apparel and have not yet picked them up from the gym, see any of the staff members and they will get it for you.
This weeks challenge is to complete a 1 Mile run BEFORE class, breathing only through your nose. This is not easy the first time you try it. You will have to breathe out of your mouth at points. The goal is to see how much you can improve your nasal breathing abilities in one weeks time.
A)
2 sets:
15 KB high pulls (R/L)
100ft Overhead carry (R/L)
10 Single leg DL (R/L)
B)
5 min AMRAP:
200m run buy-in, then...
6 Power Snatches (95/65)
6 Handstand Push ups
Rest 2 Minutes
5 min AMRAP:
200m run buy-in, then...
6 Overhead Squats
6 Handstand Push ups
Rest 2 Minutes
5 min AMRAP:
200m run buy-in, then...
6 Squat Snatches
6 Handstand Push ups
This weeks floater WOD:
A)
4 sets: (rest 1:30 btw sets)
DB bench press x 8-10 reps
DB flyes x 8-10 reps
B)
Max push ups in 2 minutes
This weeks challenge is to complete a 1 Mile run BEFORE class, breathing only through your nose. This is not easy the first time you try it. You will have to breathe out of your mouth at points. The goal is to see how much you can improve your nasal breathing abilities in one weeks time.
A)
3 Sets: (90 second rest b/w):
10 Single Arm Strict Press (R/L) *Challenging but Unbroken*
:30 Plank Hold on Hands
B)
9 minute AMRAP:
400m run
28 toe to bar
21 cal row
14 burpee box jump (24"/20")
7 muscle ups or 14 strict C2B
**rest 2 minutes**
For time: (10 minute cap)
7 Muscle ups or 14 strict C2B
14 burpee box jump
21 cal row
28 toe to bar
400m run
This weeks floater WOD:
A)
4 sets: (rest 1:30 btw sets)
DB bench press x 8-10 reps
DB flyes x 8-10 reps
B)
Max push ups in 2 minutes
This weeks challenge is to complete a 1 Mile run BEFORE class, breathing only through your nose. This is not easy the first time you try it. You will have to breathe out of your mouth at points. The goal is to see how much you can improve your nasal breathing abilities in one weeks time.
A)
1 set:
Single arm farmer carry to the speed bump (right hand)
Single arm farmer carry back (left hand)
30-45 sec supinated grip hang
10 In place inch worms
B)
Back squat:
3 sets: (2-3 minutes btw sets)
8 reps
*As heavy as possible
C)
15 Minute AMRAP:
400m run (new 400m route)
15 Pull ups
5 Power cleans (185)
This weeks floater WOD:
A)
4 sets: (rest 1:30 btw sets)
DB bench press x 8-10 reps
DB flyes x 8-10 reps
B)
Max push ups in 2 minutes