Monday | September 25th, 2017

CROSSFIT WOD

STRENGTH:
Back Squat: Week 2
Training Max = 90% of True 1RM
70%x3
80%x3
90%x3+
*All percentages are off of your Training Max
*It might be beneficial for you to have your numbers already figured out upon arriving to class

CONDITIONING:
For time:
42 Wallballs
21 Back Squat @ 135/95
30 Wallballs
15 Front Squats @ 135/95
18 Wallballs
9 Overhead Squats @ 135/95
*15 Minute Cap

 

 

 

 

FLEXFiiT WOD

Warm-up:
4 Rounds
:20s Plank arm raises
– Then –
1:30 to complete:
5, 1-arm swing each arm
10 Groiners
15 Jumping jacks

To The Core:
EMOM 10
10 Toes to KB
30 Russian twist

Flex-zone:
AMRAP 12
5 HR Burpees
10 V-ups
15 KBS

Cool Down:
Seal stretch
Windshield wipers
Seated split hamstring stretch

 

 

Sunday | September 24, 2017

WEIGHTLIFTING @ 9am
Press in Split: 3×5
Push Jerk + 2 Jerk: 5 sets @ 70%
Push Press: 5×5@70%

COMMUNITY @ 10am and 11am
In Teams of 2:
50-40-30-20-10 of:
Clean and Jerk @ 95/65
*800m Run after every round
*35 Minute Cap

 

 

 

 

Saturday | September 23, 2017

ENDURANCE @ 9am
Always a mystery. Super fun. Super wet.
Image result for super soaker gif funny

COMMUNITY @ 10am and 11am
In Teams of 2:
AMRAP 20 of:
2k Row Buy-in
Then:
With Remaining time
Partners Alternate rounds of:
10 Dual KB/DB Front Squat
5 Burpee Pull-ups

WEIGHTLIFTING @ Noon
Warm-up: Snatch Grip Sotts Press: 5×3
3 Position Snatch: 5 sets @ 70%
Segment Snatch Pull: 4×3 @ 85%
Back Squat: 5×3@70%

THE PUMP @ 1:30pm
Time to Pump
Image result for time to pump gif

 

 

 

Friday | September 22nd, 2017

CROSSFIT WOD

SKILL:
Rope Climb

CONDITIONING:
For time:
60/40 Calorie Assault Bike
45 Wallball
30 Pull-ups
*15 Minute Cap

 

 

 

 

FLEXFiiT WOD

Warm-up:
AMRAP 5
5 Walk-outs
10 Shoulder taps
15 Mt. climbers

Cardio-Flex:
AMRAP 15 in Teams of 3-4
Row 10/7 Cal.
Run to ” Neon Realty ”

Flexzone:
TABATAS
T1- 1,2,3,4,1,2,3,4 x 2
1- Ski erg
2- TRX row
3- Goblet squat
4- V-ups
T2- 1,2,1,2,1,2,1,2 x 1
1- Goblet squat
2- V-ups
T3- 1,2,1,2,1,2,1,2 x 1
1- R-arm Plank row
2- L-arm Plank row

Cool Down:
Bike / Row / SKi
2 Min. @ low intensity

 

 

 

Thursday | September 21st, 2017

CROSSFIT WOD

STRENGTH:
Deadlift: Week 1
65%x5, 75%x5, 85%x5+(Max Set)
*All percentages will be based off of 90% of your True 1RM.

CONDITIONING:
AMRAP 7 of:
5 Box Jumps @ 30/24
3 Power Clean @ 185/125

 

 

 

 

FLEXFiiT WOD

Warm-up:
Tabata
1- R-arm Half get-up
2- Bicycle crunches
3- L-arm half get-up
4- Table-top hold

Power:
Alternating rounds w/ Partner:
A: 3 Rounds each.
5 Hang DB Cleans
5 Alt. Jumping lunges
B: 3 rounds ea.
5 box jumps
5 Plyo push-ups

Flexzone:
3 Rounds- :40s On / :15s Off
1- OH reverse lunge
2-TRX Calf raises
3- KBS
4- MB Step-ups

Cool Down:
2 Rounds
:20s Downward dog
:10 sec. Rest
:20s Samson stretch R
:10 sec. Rest
:20s Smason stretch L
:10 sec. Rest

 

 

 

Wednesday | September 20th, 2017

CROSSFIT WOD

STRENGTH:
Strict Press: Week 1
65%x5, 75%x5, 85%x5+(Max Set)
*All percentages will be based off of 90% of your True 1RM.

CONDITIONING:
For Time:
21 Thrusters @ 95/65
20 Burpees
Rest 2 Minutes
15 Thrusters @ 115/80
20 Burpees
Rest 2 Minutes
9 Thrusters @ 135/95
20 Burpess
Rest 2 Minutes
6 Thrusters @ 155/105
20 Burpees
Rest 2 Minutes
3 Thrusters @ 185/125
20 Burpees
*30 Minute Cap

 

 

 

 

FLEXFiiT WOD

Warm-up:
3 Rounds
5 Halos, R then L
5 KB SL RDL, alternating
5 KB high-pull ( from swing )

To The core:
EMOM 10
20 Flutter kicks
10 Cross over Mt. climber

Flexzone:
Teams of 2
Alternating rounds
AMRAP 8
10/7 Bike Cal.
5 Box jumps
AMRAP 8
Row 200 m
5 DB Thrusters
AMRAP 8
10/7 Ski Cal.
5 Burpees


Cool down:
2 Rounds
:20s Groiners
:10s rest
:20s windshoeld wipers
:10s rest
:20s Kneeling pec stretch (floor)
:10s rest

 

 

 

Tuesday | September 19th, 2017

CROSSFIT WOD

STRENGTH:
EMOM 10 Minutes:
Power Snatch + Hang Power Snatch: Working to Heavy

CONDITIONING:
Every 3 Minutes, for 8 rounds:
400m Run
ODD Rounds: 12 T2B
EVEN Rounds: 12 Power Snatch @ 75/55

 

 

 

 

FLEXFiiT WOD

Warm-up:
Tabata
1- R-arm KB swing
2- Pause goblet squat
3- L-arm Kb swing
4- Figure 8

Power:
Alternating rounds w/ Partner:
A: 3 Rounds each.
5 Hang DB snatch, ea.
5 180 degree squat jump
B: 3 Rounds ea.
5 Exploive KB rows
5 Ice-skaters

Flexzone:
EMOM 12
1- 10 DB Push presses
2- 15 Sit-ups
3- 10, 1-Arm High-pull, 5 ea.

Cool Down:
2 Rounds
:20s Downward dog
:10 sec. Rest
:20s Samson stretch R
:10 sec. Rest
:20s Smason stretch L
:10 sec. Rest

 

 

 

Monday | September 18th, 2017

CROSSFIT WOD

STRENGTH:
Back Squat: Week 1
65%x5, 75%x5, 85%x5+(Max Set)
*All percentages will be based off of 90% of your True 1RM.

ACCESSORY:
3 x
8 Bulgarian Split Squat, each side
8 Ring Rows, 10 second hold on final rep

CONDITIONING:
Tabata Row

 

 

 

 

FLEXFiiT WOD

Warm-up:
3 Rounds
:20s Hollow hold
– Then –
1:30 to complete:
Run to CFQ
5 Push-ups
5 Frog jumps

To The Core:
EMOM 10
5 Super-mans
8 V-ups

Flex-zone:
AMRAP 15
Run Around the block
– Then –
5 Rounds
10 KB Dead-lifts ea. side
8 HR Push-ups

Cool Down:
2 Rounds
:20s Groiners
:10s rest
:20s windshoeld wipers
:10s rest
:20s Kneeling pec stretch (Floor)
:10 sec. Rest

 

 

 

Sunday | September 17th, 2017

WEIGHTLIFTING @ 9am
Push Jerk + Jerk: 1+1: 10 sets @ 60-70%
Push Press: 80%x5, 75%x5, 70%x5-10

COMMUNITY @ 10am and 11am
In Teams of 2:
AMRAP 10 of:
100m Run
Max Rep DB Snatch
AMRAP 10 of:
10/8 Calorie Row
Max Rep Med Ball Clean
AMRAP 10 of:
10/8 Calorie Bike
Max Rep Burpee Box Jump
*2 Minutes Rest between AMRAPs
*While one athlete is running/rowing/biking, the other athlete performs Max Reps on the other movement, and then they switch.

 

 

 

Saturday | September 16th, 2017

ENDURANCE @ 9am: Always a mystery. Always a gut check. Come join the fun.

COMMUNITY @ 10am and 11am
In Teams of 2:
100 Deadlifts
80 Hang Power Clean
60 Front Squat
40 Push Press
20 Thrusters
*One athlete working at a time on barbell
*EVERY MINUTE ON THE MINUTE BOTH ATHLETES MUST PERFORM 3 BURPEES
*Prescribed Weight is 115/75
*35 Minute Time Cap

WEIGHTLIFTING @ Noon
Segment Snatch Deadlift + Segment Snatch: 1+1: 60%, 65%, 70%x3 sets, work to Heavy with remaining time
Snatch Balance + OHS: 5 sets starting at 70% of best load from above
Pause Back Squat: 80%x5, 75%x5, 70%x5-10
Weighted Plank: 3×1 Minute

THE PUMP @ 1:30pm. Always a mystery. Always Fire. Come pump with your friends.

 

 

 

 

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