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No sweat intro
Call us: 813-440-8882
Call us Text us
No sweat intro

WOD

Invite your friends

It's always more fun to train with friends
07
Jun

Friday June 8th

June 7, 2018

Jason Ackerman, a Level 4 Crossfit Coach, will be speaking Friday June 8th from 5:30p, to 6:30pm and teaching a class from 6:30 to 7:30, don’t miss it!
https://www.facebook.com/events/421810361564904/
free for members

Victoria will be teaching a handstand clinic from 11am to 12 pm on Saturday June 9th, free for members.

Coach Jordon’s youth weightlifting program starts Monday June 4th. Classes are in the morning. Its all summer long and you can register anytime. Please let him or I know by Wednesday!

Warm up 5 minute row
30 Air squats with 1 second hold

Group EMPTY Barbell EMOM-  Review points of performance then go into
0-2 Minutes – 8 Front squats
2-4 Minutes – 8 Push press
4-6 Minutes 8 Thrusters

Then 20 Minutes to establish a 3 rep max thruster. Percentage might look like this.
3 at 50, 3 at 60, 3 at 75, 3 at 85.. .as many attempts as needed to find max.
this should take about 6 or 7 sets total

Wod-
13 Minute AMRAP
15 Thrusters 95/65
15 Burpees over your bar

06
Jun

Thursday June 7th

June 6, 2018

Jason Ackerman, a Level 4 Crossfit Coach, will be speaking Friday June 8th from 5:30p, to 6:30pm and teaching a class from 6:30 to 7:30, don’t miss it!
https://www.facebook.com/events/421810361564904/
free for members

Victoria will be teaching a handstand clinic from 11am to 12 pm on Saturday June 9th, free for members.
https://www.facebook.com/events/197293521097445/

Coach Jordon’s youth weightlifting program starts Monday June 4th. Classes are in the morning. Its all summer long and you can register anytime. Please let him or I know by Wednesday!

 

Warm up-
800 M run with a wall ball and partner
40 Good mornings
30 Push ups
20 empty bar deadlifts

Strength
Strength Deadlift
5×40%, 5×50%, 3×60%, 5X75%, 3X85%, As many reps as possible at 95%
Max week, next week is deload week.

Wod-
This is harder than it looks.. partner up with someone who rows about as fast as you and make fast transitions so you are actually only resting 90 seconds.

10 rounds, each for time, of:
200-m row
Rest 90 seconds

Scroll for scaling options.

Related:
• CrossFit WOD 180530 Tips With Rory McKernan
• Rowing

Scaling
Beginners can reduce the total number of rounds, but most will not need to change the movement or distance for these sprints.

Beginner Option
7 rounds, each for time, of:
200-m row
Rest 90 seconds

05
Jun

Wednesday June 6th

June 5, 2018

Jason Ackerman, a Level 4 Crossfit Coach, will be speaking Friday June 8th from 5:30p, to 6:30pm and teaching a class from 6:30 to 7:30, don’t miss it!
https://www.facebook.com/events/421810361564904/
free for members

Victoria will be teaching a handstand clinic from 11am to 12 pm on Saturday June 9th, free for members.
https://www.facebook.com/events/197293521097445/

Coach Jordon’s youth weightlifting program starts Monday June 4th. Classes are in the morning. Its all summer long and you can register anytime. Please let him or I know by Wednesday!

 

Warm Up-
4 Rounds of
5 pull ups (hardest version for you starting with weighted strict then moving down in this order…. strict, kip, jumping, ring row)
10 push ups
15 squat

Strength
Strength Bench Press
5×40%, 5×50%, 3×60%, 5X75%, 3X85%, As many reps as possible at 95%
Max week, next week is deload week.

 

Regional Event 3

3 rounds for time (20 Minute cap)
9 muscle-ups (Can sub bar for ring)
36-ft. handstand walk
36 (Round 1) 45 (Round 2) 54 (Round 3) single-leg squats
36-ft. handstand walk

We will try to set up 1 obstacle for you to handstand walk over, but we can’t us up all the plates.

Scroll for scaling options.

Related:
• CrossFit WOD 180601 Tips With Rory McKernan
• The Handstand Walk

Scaling
This workout contains a lot of high-skill gymnastics movements. Ignore the time cap and speed that the Regional athletes complete this workout in. Modify the movements and reps as needed while still using this as a chance to practice gymnastics skills.

Intermediate Option
3 rounds for time of:
5 muscle-ups (ring or bar)
36-ft. handstand walk, no obstacles (Or 1 minute handstand hold)
36-45-54 single-leg squats
36-ft. handstand walk, no obstacles (or 1 minute handstand hold)

Beginner Option
3 rounds for time of:
5 ring rows
5 jumping ring dips
50 Foot bear walk
36-45-54 squats
50 foot bear walk

04
Jun

Tuesday June 5th

June 4, 2018

Jason Ackerman, a Level 4 Crossfit Coach, will be speaking Friday June 8th from 5:30p, to 6:30pm and teaching a class from 6:30 to 7:30, don’t miss it!
https://www.facebook.com/events/421810361564904/
free for members

Victoria will be teaching a handstand clinic from 11am to 12 pm on Saturday June 9th, free for members.
https://www.facebook.com/events/197293521097445/

Coach Jordon’s youth weightlifting program starts Monday June 4th. Classes are in the morning. Its all summer long and you can register anytime. Please let him or I know by Wednesday!

 

Warm up
8 minutes of partner bike
Barbell Warm up- e
0-2  Minutes 10 Strict Press
2-4 8 Push Press
4-6 10 Minutes Empty bar sumo deadlift high pull

Strength Strict Press
5×40%, 5×50%, 3×60%, 5X75%, 3X85%, As many reps as possible at 95%
Max week, next week is deload week.

3 rounds of:
1 minute of sumo deadlift high pulls
1 minute of weighted ab mat sit-ups with slam ball 30/20
1 minute of push presses
1 minute of  sit-ups weighted
Rest 1 minute

Men: 95 lb.
Women: 65 lb.

 

 

03
Jun

Monday June 4th

June 3, 2018

Jason Ackerman, a Level 4 Crossfit Coach, will be speaking Friday June 8th from 5:30p, to 6:30pm and teaching a class from 6:30 to 7:30, don’t miss it!
https://www.facebook.com/events/421810361564904/
free for members

Victoria will be teaching a handstand clinic from 11am to 12 pm on Saturday June 9th, free for members.
https://www.facebook.com/events/197293521097445/

Coach Jordon’s youth weightlifting program starts Monday June 4th. Classes are in the morning. Its all summer long and you can register anytime. Please let him or I know by Wednesday!

 

Warm up-
30 Squat with 1 second hold
30 Lunges
30 Overhead Squats with PVC
Practice overhead lunge with dumbbell
There are a lot of moving parts and scaling options in todays wod. Get your equipment out for the wod, so we aren’t waiting for you after back squat

Strength Back Squat
5×40%, 5×50%, 3×60%, 5X75%, 3X85%, As many reps as possible at 95%
Max week, next week is deload week.

Wod 17 Minute cap- Starting at 40 after the hour, be ready.

Regionals Event 5

For time:
50 handstand push-ups
50 toes-to-bars
50-cal. bike (or 60 cal row or 800m run)
50 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge

Men: 70-lb. dumbbells, 24-in. box
Women: 50-lb. dumbbells, 20-in. box

Scroll for scaling options.

Related:
• CrossFit WOD 180520 Tips With Rory McKernan
• Scaling the Handstand Push-Up (Pike Push-Ups)
• The Dumbbell Overhead Lunge

Scaling
This chipper is moderately long and includes some difficult skills. Modify the movements that you struggle with, reduce the reps and choose lighter dumbbells.

Intermediate Option
For time:
50  push-ups
50 knee raises or sit ups
50-cal. bike (or 60 cal row or 800m run)
50 dumbbell box step-overs (or unweighted box jump overs or step overs)
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge
*May sub 100ft walking lunge with a dumbbell in each hand at your side

Men: 50-lb. dumbbells, 20-in. box
Women: 35-lb. dumbbells, 20-in. box

Beginner Option
For time:
30 knee push-ups
30 sit-ups
30-cal. bike
30 box step-overs
100-ft. walking lunge

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