Category Archive

Pre-Wod:
Dynamic Group Warm-UP

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3 Rounds (7 min cap):
10 Box Jump
10 Push-Up
10 KB Swing
10 WallBall

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Foundation Sequence

Workout of the Day for Wednesday, August 2nd, 2017:

Skill:
3 x 3 Tall Clean, build each set
3 x 3 3-Position Clean, build each set (High Hang, Mid-thigh, “take-off”)

EMOM*
3 x 3 Squat Clean @ 70% 1RM
3 x 2 Squat Clean @ 80% 1RM
3 x 1 Squat Clean @ 90% 1RM

*1 minute rest in-between sets

“Elizabeth”
21-15-9
Power Clean
Ring Dip

“After Party”
1 Mile Sled Pull @ 90/65#

Sweat Sessions Workout for Wednesday, August 2nd, 2017:
5 Round (20 min cap)*:
10 Push-Up
5 Pull-Up, or Ring Row
10 Goblet Squat
5 Pull-Up, or Ring Row
10 Box Jump
5 Pull-Up, or Ring Row
10 Toes-2-Bar

*1 Minutes Rest Between Rounds

Pre-Wod:
Dynamic Group Warm-UP

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Banded Overhead Distraction (2 min/side)
Side-Roll SMR (2 min/side)

Workout of the Day for Tuesday, August 1st, 2017:

FGB Style:

4 Rounds, 1 minute at each station (for max reps):
• Burpee
• Box Jump
• DB Push Press
• Row Calorie
• Rest

Pre-Wod:
Dynamic Group Warm-Up
Group Hip Opener

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3 Rounds (7 min cap):
10 Box Jump
Max Set Strict Pull-Up
10 Overhead Squat
1 Round: Side-Butt

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Thoracic:
• Peanut (2.5 min)
• Foam Roller + KB (2.5 min)

Workout of the Day for Monday, July 31st, 2017:
21-15-9:
OHS 135/95-lb, or 55% 1RM
9-6-3
Muscle-Up

“After Party”
15 min EMOM, alt:
• Toes-2-Bar
• Handstand Push-Up
• Cal Bike

Sweat Sessions Workout for Monday, July 31st, 2017:
4 Rounds:
4 minute AMRAP, 4 minutes Rest Between Rounds*:
30 Dumbbell Thruster
20 Russian KB Swing
10 Burpees

*400/200M Run after each round during rest

Sunday Fun-Day! 9:00am Yoga & 10:30am Sweat Sessions

Sweat Sessions Workout for Sunday, July 30th, 2017:
5 Rounds (25 min cap):
20 WallBall
200m Run
20 KB Lunge
200m Run
20 Weighted Abmat Sit-Up
200m Run

Workout of the Day for 8am, Saturday, July 29th, 2017:
Power Snatch EMOM:
(week 2)
4 x 4 @ 70%
4 x 3 @ 75%
4 x 2 @ 80%
4 x 1 @ 85%

Workout of the Day for 9am, Saturday, July 29th, 2017:
3 Rounds, In Teams of 2 (30 min cap):
800m run
30 DB Clean 50/35-lb
8 Legless Rope Climb 15/12ft.
30 DB Clean 50/35-lb

Pre-Wod:
Dynamic Group Warm-Up
Group Hip Opener

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3 Rounds (10 min cap):
16 yard OH Walking Lunge
Max Set Ring Rows
16 Push-Up
1 Round: Side-Butt

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Lacrosse Ball Glute Smash (2 min/side)

Skill: Review lifts, Bailing out on Backsquats, Re-Racking the Barbell

Workout of the Day for Friday, July 28th, 2017:
“CrossFit Total”

Sum of the best of each of the following lifts:

Back Squat 1 rep
Shoulder Press 1 rep
Deadlift 1 rep

Sweat Sessions Workout for Friday, July 28th, 2017:
27-21-18-15-12-9-6-3 (25 min cap):
DB Squat Cleans
Ring Row, Or Strict Pull-Up
Push-Ups
Toes-2-Bar

Pre-Wod:
Dynamic Group Warm-Up

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3 Rounds (7 min cap):
150M Row
10 WallBall
10 Knee-2-Elbow

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Single Lacrosseball Scaps (2 min/side)

Skill: HSPU Progressions

Workout of the Day for Thursday, July 27th, 2017:
15 min AMRAP:
750M Row
65 WallBall
55 Handstand Push-Ups
45 T2B

“After Party”
3 Rounds:
21 DB Power Clean 70/50#
3 Pegboard Ascent
21 Cal Bike

Pre-Wod:
Dynamic Group Warm-Up
3 Inch-Worm-Up-Dawg
6 Sampson Stretch
12 Lateral Lunge
90 Sec. Standing Straddle

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21-15-9
Plate Clean & Jerk
*150M row after each round

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Bent Leg Hamstring Pulses (2min/side)

Skill: Push Jerk

Workout of the Day for Wednesday, July 26th, 2017:
“DT”
Five rounds for time of:
12 Deadlift 155/105-lb, or 70% 1RM Jerk
9 Hang power clean
6 Push jerk

“After Party”
2 Rounds:
50/40 Cal Row
5 Legless Rope Climb 15/12ft.
50/40 Cal Cal Assault Bike
5 Legless Rope Climb

Sweat Sessions Workout for Wednesday, July 26th, 2017:
10 Rounds, 30 Seconds at Each station*:
Calorie Row, or Bike
Dumbbell Lunges
Abmat Sit-Up
Russian KB Swing
Rest

*5 seconds transition between stations

Pre-Wod:
Dynamic Group Warm-Up

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10 min EMOM:
6 x 8 yard Sprint
7 Burpees

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Tricep Smash (2 min/side)
Pec Smash (2 min/side)

Workout of the Day for Tuesday, July 25th, 2017:
30 Muscle-Ups, or:

21 min EMOM, alt:
• Strict Weighted Pull-Up
• Muscle-Up Skill Drill
• Strict Ring Dip

*Work for about 40 seconds with 20 seconds rest. Use the first round to establish a baseline number to try and hit for all 7 rounds.

“After Party”
20 min AMRAP:
15 Glute Ham Raise
30M Handstand Walk
60M Sled Push 230/160

Pre-Wod:
Dynamic Group Warm-Up
Eccentric Calve Raises

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2 Rounds (10 min cap):
200M Run
Max Set Strict C2B (Minimum 7)
14 WallBall
1 Round: Side-Butt)

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Squat Routine 2.0

Workout of the Day for Monday, July 24th, 2017:
10 rounds (20 min cap):
9 thrusters, 95/65 lb.
35 double-unders

“After Party”
100M Barbell OH Carry 155/105-lb
5 Bar Muscle-Up
100M Barbell OH Carry
4 Bar Muscle-Up
100M Barbell OH Carry
3 Bar Muscle-Up
100M Barbell OH Carry
2 Bar Muscle-Up
100M Barbell OH Carry
1 Bar Muscle-Up

Sweat Sessions Workout for Monday, July 24th, 2017:
7 Min AMRAP:

Station 1:
15 DB Thruster
15 Ring Row (Or Pull-Ups)

Station 2:
20 DBL KB Deadlift
20 Box Jump

Station 2:
30 Dubz
20 Push-Up
10 Calorie Row

*1 min rest between stations