Tonight is Party Night
https://www.facebook.com/events/2067901483476965/
8am Endurance
Train Harder Triathlon
Run 2 miles
Row 2k
Bike 5 miles on the assault bike
Scaling-
Run 1 Mile
Row 1k
Bike 2.5 Miles
9am Mobility
10am-
“The Bill” Happy Birthday Bill! This workout is dedicated to you! Show up and find out what it is.
It’s not a partner workout, this one will be solo!
Meet at the chalk board at the top of the hour. If you are early DON’T start the warmup. Stretch, bike, run, row or work on a weakness…. doubles.. pull ups…. pistols…. so many to chose from.
Warm up-
Lets jump right into deadlifts so you have a little time to recover for “Fight Club”
40 Weighted good mornings,
20 Light deadlifts. form form form.
Strength- Deadlifts
DO NOT add 10 pounds onto last week. Use the same max number as last week. Just 2 more weeks to go then we start a new strength program
5@40%
5X50%
3×60%
3×80%
3X85%
Amrap @ 90%
Get enough equipment out to have stations. Not every person will start at the same station in classes over 7 people. Keep the bikes in one area, the bars in another area, the boxes not scattered all over.
Thanks
Fight Club Wod
Meet at the chalk board at the top of the hour. If you are early DON’T start the warmup. Stretch, bike, run, row or work on a weakness…. doubles.. pull ups…. pistols…. so many to chose from.
Warm up-
4 Rounds
10 Rower Cals
15 Push ups
Strength- Bench Press DO NOT add 5 pounds onto last week. Use the same max number as last week. Just 2 more weeks to go then we start a new strength program
5@40%
5X50%
3×60%
3×80%
3X85%
Amrap @ 90%
Review the Dumbbell Snatch
Wod-
For Time:
800m Run
30 ALTERNATING Dumbbell snatches
400m Run
30 ALTERNATING Dumbell snatches
800m Run
Meet at the chalk board at the top of the hour. If you are late jump into class where the rest of the class is. We are finishing a lot of work in an hour, don’t fall behind. If you are there early stretch, row, run or work on a skill.
Warm Up-
Overhead Squat Thearpy, 10 minutes
WATCH THE SQUAT THERAPY VIDEO BELOW… slow, slow slow slow down when you are doing this.
Grab an empty bar
As a class (coach will explain each movement before you do them)
15 Power Position Power Snatch
15 Hang Position Power Snatch Plus Overhead Sqat
15 Snatches from the shin
Strength-
work up to heavy Snatch single, taking it from the floor.
1,1,1,1,1,1,1,1 build up, between 7 and 10 attempts should be enough
WOD-
21-18-15-12-9-6-3 reps for time of:
Ring dips
Overhead squats
Men: 115 lb.
Women: 75 lb.
Scroll for scaling options.
Compare to 151023.
Related:
• CrossFit WOD 180623 Tips With Rory McKernan
• The Ring Dip
• Overhead Squat Therapy
Scaling
Reduce the reps and load so you can keep moving with limited breaks.
Intermediate Option
18-15-12-9-6-3 reps for time of:
Ring dips
Overhead squats
Men: 95 lb.
Women: 65 lb.
Beginner Option
15-12-9-6-3 reps for time of:
Jumping ring dips
Overhead squats
Men: 45 lb.
Women: 35 lb.
Meet at the chalk board at the top of the hour. Stretch or row or run if you are there early. If you are there late (which happens more in the summer) jump into class at that point. Don’t fall behind.
Warm up-
4 Rounds
5 Strict Pull Ups
10 push Ups
15 Squat
Run 200m
Strength- Strict press. DO NOT add 5 pounds onto last week. Use the same max number as last week. Just 2 more weeks to go then we start a new strength program
5@40%
5X50%
3×60%
3×80%
3X85%
Amrap @ 90%
Wod
4 Rounds For Time
15 Deadlifts (95/65)
15 Hang Power Cleans (95/65)
15 Shoulder to overhead (95/65)
1 Sled push