WEDNESDAY 180718

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"Butts"

AS MANY ROUNDS IN 20 MINUTES OF:

10 Deadlifts

40 Lateral Hops

15 T2B

RX: HEAVY

S1: 225/155  S2: 155/105

The deadlift weight should be HEAVY but not singles from the beginning (around sets of 5).  If you struggle with both deadlifts and toes to bar, pick one to scale and attack the other.  Lateral jumps are something we don't see too often and can be taxing in large sets so be careful here.  

Don't forget, we've got some cleans and jerks with Shane coming up at 5:30pm!  This should be a fun day!! 

TUESDAY 180717

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 “Watt(age)”

2 Rounds of:

40 Push Press single arm (20/side)

20 Kettlebell Swings 53/35 

20 KB Burpee Box Over 24/20

30 Pull-ups

 

S1: 35/26  S2: 25/18

Our goal is around 12 minutes.  The first half of each round is fast and the second half is slow.  The KB Burpee Box Over is a burpee followed by picking up the kettle bell and stepping over the box.  Something new going up on this Tuesday!

MONDAY 180716

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"Remember the Alamo"

3 Rounds for time:

10 Power Snatches 155/105

200m Run

10 Front Squats

200m Run

S1: 135/95, S2: 75/55

Today's goal is around 15 minutes.  200m is a medium pace but not a recovery jog.  Be ready for your game plan on the barbell to go out the window but that's ok.  The run will affect both movements today.  Focus on 1 of the 2 being close to unbroken and take small chucks out of the other.  Monday here we come!  

SATURDAY 180714

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“Griff Mash Up”

AS MANY ROUNDS IN 20 MINUTES IN TEAMS OF 2:

S1: Run 800m + 20 Burpee Pull-ups 

S2: Run 400m Backwards/Forwards run

 

Section 1: Partner 1 Runs 200m while Partner 2 works on Burpee Pull Ups.  Then they switch until both 800m and 20 BPU are complete.  NOTE: You don't move onto S2 until S1 is complete.

Section 2: Partner 1 Runs 200m Backward while Partner 2 runs 200m forward.  On the way back they switch.

FRIDAY 180713

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"Hosts"

7 x 3

Push Press

 

6 Minutes:

Max Bodyweight Back Squats

 

S1: 75% BW, S2: 50% BW

TODAY'S GOAL FOR THE 6 MINUTES OF BACK SQUATS... DON'T DROP THE BAR!  That being said you can absolutely drop the bar.  But I want you to push for as long as you can, get one more rep, and then get another, and then and only then if you absolutely have to... drop the bar! 

For safety, we'll go off the rack and use heats for this last section so we can cheer each other on! 

THIS IS GOING TO BE FUN!

TUESDAY 180710

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"CrossFit Open WOD 14.1"

AMRAP 10:

30 Double Unders

15 Power Snatch 75/55

 

S1: 65/45, 15 DU, S2: 45/35, 40 SU

CrossFit Open re-test!  Today’s challenge is accumulated reps and fast pace.  Don’t be afraid to scale to singles if you need to keep that pace.  Let’s all try to get as close to the prescribed working weight as we can.

MONDAY 180709

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"Flying"

5 Rounds for time:

5 Deadlifts 275/185

10 Burpees Over Bar

100m Sprint

 

S1: 205/145, S2: 135/95

Today, we go F A S T ! Our goal is sub 12.  We want to maintain a blistering fast pace by keeping the deadlifts unbroken and making sure those sprints are SPRINTS!   Let's kick this week off HOT!

AFTER BASH

10 x 3 Weighted Pull-ups (or 5 x 8 Banded Strict)