WEDNESDAY, 5/11/22

Wednesday:

A.

3 Sets:

15 Single arm B.O.R (R)

15 Single arm B.O.R (L)

15 Barbell supinated rows


B.

For times:

21-15-9

Front squat (115/80)

TTB

-Rest 3 minutes then,

For time:

50 Calories (any machine)

Thursday:

A.

4 Sets:

12 DB Front raises

12 Lateral raises

12 Bent over reverse flys

B.

12 Minute AMRAP:

12/9 Calories (any machine)

2 Devil’s presses

*increase by 2 devil’s presses each round

Friday:

A.

Deadlift: pronated grip

3x6 @ 75-80%

2x10 @ 70%

B.

3 Rounds for time:

20 Pull ups

5 Squat cleans (155/105)

5 S2OH

Tuesday, 5/10/22

Should walk around the block, could walk around the block, don’t walk around the block.

Should read, could read, don’t read.

Should call, could call, don’t call.

Should change… Could change… Don’t change.

Don’t let neglect erode your soul.


No more waiting, take action!

Tuesday:

A.

4 Rounds for time:

30 KB swings

20 Box jumps

10 S2OH (135/95) *1 sec pause

-Rest 3 minutes then,

For time:

1 Mile run

Wednesday:

A.

3 Sets:

15 Single arm B.O.R (R)

15 Single arm B.O.R (L)

15 Barbell supinated rows


B.

For times:

21-15-9

Front squat (115/80)

TTB

-Rest 3 minutes then,

For time:

50 Calories (any machine)

Thursday:

A.

4 Sets:

12 DB Front raises

12 Lateral raises

12 Bent over reverse flys

B.

12 Minute AMRAP:

12/9 Calories (any machine)

2 Devil’s presses

*increase by 2 devil’s presses each round

Friday:

A.

Deadlift: pronated grip

3x6 @ 75-80%

2x10 @ 70%

B.

3 Rounds for time:

20 Pull ups

5 Squat cleans (155/105)

5 S2OH

Monday, 5/9/22

Monday:

A.

Back squat:

3x6 @ 75%
2x3 @ 85%

B.

For time:

30-20-10

Calories (any machine)

Power snatch (75/55)

-Rest 3 minutes then,

5 Minute AMRAP:

12/9 Calories (different machine)

24 Double unders

Tuesday:

A.

4 Rounds for time:

30 KB swings

20 Box jumps

10 S2OH (135/95) *1 sec pause

-Rest 3 minutes then,

For time:

1 Mile run

Wednesday:

A.

3 Sets:

15 Single arm B.O.R (R)

15 Single arm B.O.R (L)

15 Barbell supinated rows


B.

For times:

21-15-9

Front squat (115/80)

TTB

-Rest 3 minutes then,

For time:

50 Calories (any machine)

Thursday:

A.

4 Sets:

12 DB Front raises

12 Lateral raises

12 Bent over reverse flys

B.

12 Minute AMRAP:

12/9 Calories (any machine)

2 Devil’s presses

*increase by 2 devil’s presses each round

Friday:

A.

Deadlift: pronated grip

3x6 @ 75-80%

2x10 @ 70%

B.

3 Rounds for time:

20 Pull ups

5 Squat cleans (155/105)

5 S2OH

Wednesday, 5/4/22

Wednesday:

 3 Rounds:

:30 Handstand hold

20 V ups

20/15 Calories (different machine each round)


For time:

21-15-9

Deadlift (185/135)

Toes to bar

  • Rest 3 minutes then,

50 Calories on any machine for time:


Thursday:

3 Rounds:

10 DB Arnold presses

10 BB strict presses (3 sec down)

10 Push presses


20 Minute AMRAP:

6 Burpees

10 Front squats (95/65)

14 Sit ups

18 Double unders


Friday:

Deadlift:

3x6 @ 70-75%

2x10 @ 65%

*Pronated grip only


3 Rounds for time: 25 min cap

5 Rounds of Cindy

10 Clean and jerks (135/95)

(Cindy = 5 pull ups, 10 push ups, 15 air squats

CONGRATULATIONS Kevin and RACHEL for earning the title of CF516 Committed Club Champions!

A big shout to everyone this month, there was increase is overall committed club and so many people were we only a few days off, which is wonderful news.

We can’t wait for Murph this month and we want everyone to be as prepared as possible.

Consistency is KEY, keep it up and make this week count!

Tuesday:

2 Rounds:

Single arm B.O.R

15-15-15-15 

Heaviest to lightest


For time:

400m run

50 Push ups

400m run

35 Push ups

400m run

20 Push ups

  • Rest 2 minutes then

50 Wall balls for time:


Wednesday:

 3 Rounds:

:30 Handstand hold

20 V ups

20/15 Calories (different machine each round)


For time:

21-15-9

Deadlift (185/135)

Toes to bar

  • Rest 3 minutes then,

50 Calories on any machine for time:


Thursday:

3 Rounds:

10 DB Arnold presses

10 BB strict presses (3 sec down)

10 Push presses


20 Minute AMRAP:

6 Burpees

10 Front squats (95/65)

14 Sit ups

18 Double unders


Friday:

Deadlift:

3x6 @ 70-75%

2x10 @ 65%

*Pronated grip only


3 Rounds for time: 25 min cap

5 Rounds of Cindy

10 Clean and jerks (135/95)

(Cindy = 5 pull ups, 10 push ups, 15 air squats

Monday, 5/2/22

Monday:

Back squats:

4x6 @ 70%

1x3 @ 85%


4 Rounds:

2 minutes on, 1 minute off

3 Clean and jerks (185/135) *1 sec pause

15/10 Calories (any machine)

Max Strict chin ups in remaining time

*Score total chin ups


Tuesday:

2 Rounds:

Single arm B.O.R

15-15-15-15 

Heaviest to lightest


For time:

400m run

50 Push ups

400m run

35 Push ups

400m run

20 Push ups

  • Rest 2 minutes then

50 Wall balls for time:


Wednesday:

 3 Rounds:

:30 Handstand hold

20 V ups

20/15 Calories (different machine each round)


For time:

21-15-9

Deadlift (185/135)

Toes to bar

  • Rest 3 minutes then,

50 Calories on any machine for time:


Thursday:

3 Rounds:

10 DB Arnold presses

10 BB strict presses (3 sec down)

10 Push presses


20 Minute AMRAP:

6 Burpees

10 Front squats (95/65)

14 Sit ups

18 Double unders


Friday:

Deadlift:

3x6 @ 70-75%

2x10 @ 65%

*Pronated grip only


3 Rounds for time: 25 min cap

5 Rounds of Cindy

10 Clean and jerks (135/95)

(Cindy = 5 pull ups, 10 push ups, 15 air squats

Wednesday, 4/27/22

Wednesday:

A.

3 Rounds:

6 Handstand push ups/Dips

8 Heavy wall balls

10 V ups

B.

9 Total rounds: rest 1 minute after every 3 rounds
200m run

12/8 Calories (any machine)

12 Dead lifts (185/135)

Thursday:

27 Minute EMOM:

1. 10 Burpees over bar

2. 15/10 Calories

3. 1 Squat snatch

Friday:

A.

Heavy DB/KB walking lunges

4x16

B.

For time:

80 Kettle bell swings

1 Mile run

Tuesday, 4/26/22

One week remaining to make the committee club. Can you make the time?

Will you make the time?

Can you make the changes you need to make?

Will you make the changes?

We are what we do. Not what we say we will do,

Tuesday:

A.

3 Rounds:

10 Snatch grip B.O.R

10 Clean grip B.O.R

10 Narrow grip B.O.R

10 Strict presses

B.

20 Minute AMRAP:

300/250m row

30 Double unders

15 Thrusters (95/65) 1 sec pause

Wednesday:

A.

3 Rounds:

6 Handstand push ups/Dips

8 Heavy wall balls

10 V ups

B.

9 Total rounds: rest 1 minute after every 3 rounds
200m run

12/8 Calories (any machine)

12 Dead lifts (185/135)

Thursday:

27 Minute EMOM:

1. 10 Burpees over bar

2. 15/10 Calories

3. 1 Squat snatch

Friday:

A.

Heavy DB/KB walking lunges

4x16

B.

For time:

80 Kettle bell swings

1 Mile run

Monday, 4/25/22

One week remaining to make the committee club. Can you make the time? Can you make the changes need to make?

Start Monday of strong!!

A.

Back squats:

3x6 @ 70%

1x3 @ 85%

B.

5 Rounds for total time: (1 min rest after each round)

12 Box jumps (24/20)

8 Burpees

4 Power cleans (205/140)

Tuesday:

A.

3 Rounds:

10 Snatch grip B.O.R

10 Clean grip B.O.R

10 Narrow grip B.O.R

10 Strict presses

B.

20 Minute AMRAP:

300/250m row

30 Double unders

15 Thrusters (95/65) 1 sec pause

Wednesday:

A.

3 Rounds:

6 Handstand push ups/Dips

8 Heavy wall balls

10 V ups

B.

9 Total rounds: rest 1 minute after every 3 rounds
200m run

12/8 Calories (any machine)

12 Dead lifts (185/135)

Thursday:

27 Minute EMOM:

1. 10 Burpees over bar

2. 15/10 Calories

3. 1 Squat snatch

Friday:

A.

Heavy DB/KB walking lunges

4x16

B.

For time:

80 Kettle bell swings

1 Mile run

Thursday, 4/21/22

With Memorial Day MURPH right around the corner we want to make sure everyone is as prepared as possible.

We will be holding two pull up clinics between now and Memorial Day.

The first one is this Sunday at 10am and will

run for 90 minutes.

If you would like to attend, please RSVP on the sign up sheet in the lobby. There is a cap on the workshop so get signed up quick.

SEE YOU THERE!

Thursday:

A.

Alternating TABATA:

8 Rounds rounds of:

20 seconds max Push ups

10 second rest

20 seconds max up V ups

B.

15 Minute AMRAP:

15/10 Calories

10 Burppes

1 Squat clean (205/135)


Friday:

A.

Deadlift: (pronated grip)

3x3 @ 70% of 1RM

2x6 @ 65% of 1RM

B.

For time

30 power cleans (155/105)

Rest 4 minutes then,

4 Minute AMRAP:

3 Bar facing burpees

6 shoulder to over heed (135/95)

Tuesday, 4/19/22

There will be no 7 PM class tonight, April 19th.

The winners of the Nutrition Challenge &

Coaches will be attending the Islanders game.

Sorry for any inconvenience.

Thank you,

CrossFit 516

With Memorial Day MURPH right around the corner we want to make sure everyone is as prepared as possible.

We will be holding two pull up clinics between now and Memorial Day.

The first one is this Sunday at 10am and will

run for 90 minutes.

If you would like to attend, please RSVP on the sign up sheet in the lobby. There is a cap on the workshop so get signed up quick.

SEE YOU THERE!

Tuesday:

A.

4 Rounds: 

12 supinated barbell rows

12 Barbell curls

12 Push ups

B.

For time:

200m row

4 Single arm devils presses 

200m row

6 Single arm devils presses 

200m row

8 Single arm devils presses

200m row

10 Single arm devils presses

200m row

12 Single arm devils presses

200m row

14 Single arm devils presses

200m row

16 Single arm devils presses

200m row

18 Single arm devils presses

200m row

20 Single arm devils presses


Wednesday:

A.

22 Minute AMRAP:

4 HSPU

6 TTB

8 S2OH (95/65) *1 sec pause

10 Front rack in pace forward lunges


Thursday:

A.

Alternating TABATA:

8 Rounds rounds of:

20 seconds max Push ups

10 second rest

20 seconds max up V ups

B.

15 Minute AMRAP:

15/10 Calories

10 Burppes

1 Squat clean (205/135)


Friday:

A.

Deadlift: (pronated grip)

3x3 @ 70% of 1RM

2x6 @ 65% of 1RM

B.

For time

30 power cleans (155/105)

Rest 4 minutes then,

4 Minute AMRAP:

3 Bar facing burpees

6 shoulder to over heed (135/95)

Monday, 4/18/22

Hey everyone! With Memorial Day MURPH right around the corner we want to make sure everyone is as prepared as possible.

We will be holding two pull up clinics between now and Memorial Day.

The first one is this Sunday at 10am and will

run for 90 minutes.

If you would like to attend, please RSVP on the sign up sheet in the lobby. There is a cap on the workshop so get signed up quick.

SEE YOU THERE!

Monday:

A. 
Back Squat:

3x6 @ 65% of 3RM

1x3 @ 85% of 3RM

 B.

For max reps and max weight:

1 set: As many wall balls possible without pausing or stopping.

Take the number of reps you completed and times it by five, (divide by 60) That’s how many seconds (minutes) you will have to complete a one rep max squat clean and jerk.

(The second your wall ball hits the ground, time starts for your squat clean and jerk)


Tuesday:

A.

4 Rounds: 

12 supinated barbell rows

12 Barbell curls

12 Push ups

B.

For time:

200m row

4 Single arm devils presses 

200m row

6 Single arm devils presses 

200m row

8 Single arm devils presses

200m row

10 Single arm devils presses

200m row

12 Single arm devils presses

200m row

14 Single arm devils presses

200m row

16 Single arm devils presses

200m row

18 Single arm devils presses

200m row

20 Single arm devils presses


Wednesday:

A.

22 Minute AMRAP:

4 HSPU

6 TTB

8 S2OH (95/65) *1 sec pause

10 Front rack in pace forward lunges


Thursday:

A.

Alternating TABATA:

8 Rounds rounds of:

20 seconds max Push ups

10 second rest

20 seconds max up V ups

B.

15 Minute AMRAP:

15/10 Calories

10 Burppes

1 Squat clean (205/135)


Friday:

A.

Deadlift: (pronated grip)

3x3 @ 70% of 1RM

2x6 @ 65% of 1RM

B.

For time

30 power cleans (155/105)

Rest 4 minutes then,

4 Minute AMRAP:

3 Bar facing burpees

6 shoulder to over heed (135/95)

WEDNESDAY, 4/13/22

Hey everyone! Big new to this weeks schedule change.

This Thursday afternoon, Coach Tina will be holding Bootcamp.

Make sure you reserve your spot!

REMEMBER, this week is the start of our newest cycle!

Don’t forget to write down your workouts for retests.

Wednesday:

A.

10 Minutes:

30 Second plank

20 Med ball twists

10 Ab rollouts (w/barbell)

B.

“Not a typo”

21-15-9

Power clean (75/55)

Pull ups

1000m run

21-15-9

Thruster (95/65)

Toes to bar 


Thursday:

30 Minute EMOM:

  1. 15/10 Calories any machine

  2. 15/10 Calories different machine

  3. 1 Heavy Front squat (off of rack)


Friday:

A.

Build to a 1RM Dead lift (PRONATED GRIP)

B.

3 Rounds:

400m row

15 S2OH (115/75) *1 sec pause

15 KB swings (53/35)

MONDAY, 4/11/22

Today is the start of our newest cycle!

You will need to know your %’s for the Back squat, dead lifts and remember to write down your workouts for retests.

LETS GET TO WORK!

Monday:

A. 

Build to a 3RM Back squat

If you already have your 3RM complete, 5x3 @ 75-80% of your 3RM

 B.

“ Lieutenant Dan”

10 Minute AMRAP:

5 Hang squat cleans (155/105)

7 Lateral burpees over bar 


Tuesday:

A.

4 Rounds:

12 supinated barbell rows

12 Up right rows

24 second 90° curl band hold

B.

“Vertirow”

For time:

200/150m row

2 Handstand push ups

200/150m row

3 Handstand push ups

200/150m row

4 Handstand push ups

200/150m row

5 Handstand push ups

200/150m row

6 Handstand push ups

200/150m row

7 Handstand push ups

200/150m row

8 Handstand push ups

200/150m row

9 Handstand push ups

200/150m row

10 Handstand push ups

  • modify HSPU with either Deficit push ups (hands of 45lb plates) OR Heavy DB strict presses.


Wednesday:

A.

10 Minutes:

30 Second plank

20 Med ball twists

10 Ab rollouts (w/barbell)

B.

“Not a typo”

21-15-9

Power clean (75/55)

Pull ups

1000m run

21-15-9

Thruster (95/65)

Toes to bar 


Thursday:

30 Minute EMOM:

  1. 15/10 Calories any machine

  2. 15/10 Calories different machine

  3. 1 Heavy Front squat (off of rack)


Friday:

A.

Build to a 1RM Dead lift (PRONATED GRIP)

B.

3 Rounds:

400m row

15 S2OH (115/75) *1 sec pause

15 KB swings (53/35)

It’s Saturday!!!

Are you comfortable with the barbell?

If not, come to this weeks Olympic Lifting class!

Do you not usually take Olympic class on Saturdays?

If not, come to this weeks Olympic Lifting class!

How about Saturday CrossFit?

Do you see where this is going…

Get you ass to the gym this Saturday! You won’t regret it! 😊

WeDnesday, 4/6/22

IT’S OFFICIAL!

The winners of the CF516 nutrition challenge are in.

Congratulations to Coach Kim and her team for being the overall team champs!!

Now for the INDIVIDUAL WINNERS!

Congratulations to Andrea and Kristin for being the over individual winners for the CF516 nutrition challenge!

Individual winners can pick up your prizes on Friday.

Overall Team Winners, you will all be going to the Islanders VS Florida Panthers on April 19th. So Save the date!

Teams who win together, go on field trips together! Congratulations so everyone who participated in this challenge.

So many incredible transformations and so many new friends through team banter and more importantly, support through these 4 weeks.

Thank you all for being such incredible humans and making the changes that will ultimately improve your life and those around you.


WEDNESDAY:
A)
Dead lift: heavier than last week
3x4
1x16

B)
4 Rounds for time:
500/400m row

15 Box jumps

15 Pull ups


THURSDAY:
A)
3 Rounds:

15-15-15

DB bent over rows

B)
15 Minute AMRAP:
5 Thrusters *1 sec pause (115/80)
5 Power cleans
5 Burpees


FRIDAY:
A)
EMOM for 10 minutes:

3 Snatch snatches

*These can be done any way, touch and go or singles, you just need to get 3 done within the minute

B)

You are no the same person as last week, how can you do better?
“Jackie”
For time:
1000m row
50 thrusters (45/35)
30 Pull ups
*Faster than last week!