CONDITIONING:
Hip Series lead by coaches
WORK CAPACITY:
With a Partner
For Time:
Row 10k
TUESDAY 180904
CONDITIONING:
Double Under Poker
WORK CAPACITY:
3 Rounds for time:
25 Dumbbell Push Jerk (50/35)
50 Double Unders
25 Dumbbell Step-ups (24/20)
50 Double Unders
MONDAY 180903
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
"Saved by the Barbell"
3 Rounds for max reps of:
1 minute of Burpees
1 minute of Wall-Balls (20/14)
1 minute of Deadlifts (115/75)
1 minute of Med-ball Sit-ups
1 minute of Hang Power Cleans (115/75)
Rest 1 minute
*Saved by the Barbell is an annual, world-wide CrossFit community Labor Day workout and fundraising effort to bring CrossFit to more kids everywhere.*
SATURDAY 180901
CONDITIONING:
Coaches Choice
WORK CAPACITY:
With a Partner
AMRAP in 20 minutes of:
Run 300 meters
12 Front Squats (95/65)
40 Double Unders
*Switch after each complete round*
FRIDAY 180831
CONDITIONING:
Run 800 meters or Row 100 meters
WORK CAPACITY:
For Time:
50 Bar Muscle-ups
THURSDAY 180830
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds for time:
12 Hang Squat Snatch (95/65)
18 Air Squats
24 Calorie Row
WEDNESDAY 180829
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Push Jerk 5-5-5-5-5
WORK CAPACITY:
AMRAP in 5 minutes:
5 Push Jerks (205/135)
25 Double Unders
TUESDAY 180828
CONDITIONING:
Run 800 meter or Row 1000 meters
WORK CAPACITY:
For Time:
21 Deadlifts (225/155)
Run 400 meters
18 Deadlifts (225/155)
Run 400 meters
15 Deadlifts (225/155)
Run 400 meters
12 Deadlifts (225/155)
Run 400 meters
MONDAY 180827
CONDITIONING:
Row 1000 meters
WORK CAPACITY:
"Jackie"
For Time:
1000 meter Row
50 Thrusters (45)
30 Pull-ups
SATURDAY 180825
CONDITIONING:
Coaches Choice
WORK CAPACITY:
With a Partner
AMRAP in 20 minutes of:
8 Toes to Bar
6 Burpee Box Jumps (24/20)
4 Squat Clean Thruster (165/115)
*Complete full round then switch*
FRIDAY 180824
CONDITIONING:
Run 800 meters or Row 1000 meters
Followed by
5 Minutes of Doube-Under practice
WORK CAPACITY:
5 Rounds for time:
50 Double-Unders
15 Hang Power Snatch (75/55)
THURSDAY 180823
CONDITIONING:
Hip Series lead by coaches
WORK CAPACITY:
5 2-minute Rounds of:
10 Burpees
200 meter Sprint
Max Burpees in time remaining
*Rest 3 minutes between rounds*
WEDNESDAY 180822
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
100 meter Walking Lunge
100 Push-ups
100 Med Ball Cleans (20/14)
100 Pull-ups
100 meter Walking Lunge
TUESDAY 180821
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Deadlift 10-10-10-10-10
WORK CAPACITY:
For Time:
25 Calorie Bike
50 Kettlebell Swings (24/16)
75 Sit-ups
MONDAY 180820
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 15 minutes of:
200 meter Run
15 Box Jump Overs (24/20)
15 Push Jerks (155/105)
SATURDAY 180818
CONDITIONING:
Coaches Choice
WORK CAPACITY:
21-15-9 Reps for time of:
Burpees over the Bar
Front Squats (185/125)
Ring Dips
FRIDAY 180817
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Push Press 1-1-1-1-1
WORK CAPACITY:
For Time:
750 meter Row
100 Double Unders
30 Burpees
THURSDAY 180816
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
5 Rounds for time of:
20 Wall-Balls (20/14)
10 Deadlifts (225/155)
WEDNESDAY 180815
CONDITIONING:
Hip Series lead by coaches
WORK CAPACITY:
For Time:
Run 1 Mile
TUESDAY 180814
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
"Complex Fran"
For Time:
7 Bar Muscle Ups
7 Chest to Bar Pull-ups
7 Pull-ups
21 Thrusters (95/65)
5 Bar Muscle Ups
5 Chest to Bar Pull-ups
5 Pull-ups
15 Thrusters (95/65)
3 Bar Muscle Ups
3 Chest to Bar Pull-ups
3 Pull-ups
9 Thrusters (95/65)
