Saturday August 31st, 2013

Hotshots Memorial Workout: 

Partner workout

Done with a partner. Alternating complete rounds. Do each round AFAP to honor the men that died fighting a fire in Arizona on June 30th, 2013

• Six rounds for time of:
• 30 Squats
• 135/ 95 pound Power clean, 19 reps (sub lighter cleans or KB swings if 135/95 is too heavy.)
• 7 Strict Pull-ups
• Run 400 meters

+

cool down.  Bike or row 10-15 minutes @ a conversational pace. 

please hit this cool down as we will be doing more squatting on Monday. 

Friday August 30th, 2013

CoreFit:

4 sets of:
A1. Barbell or Dumbbell Push Press x 6-8 reps
Rest 60 seconds
A2. Plank x 45-60 seconds
Rest 60 seconds
A3. Double-Under Practice x 60 seconds
Rest 60 seconds

+
Every minute, on the minute, for 10 minutes:
Odd Minutes – DB snatch from the floor x 6 reps.  3 reps per arm.
Even Minutes – Push-Ups x 10 reps

CrossFit:

A. Split Jerk   3,3,2,2,1,1,1,1.   Rest 2 minutes between.  Build per set. First triples should be light and working on speed.

B.
Every minute, on the minute, for 10 minutes:
Odd Minutes – Power Clean x 5 reps.  Use 55-65% of 1RM.
Even Minutes – Ring Dips x 10 reps


*If doing Hotshots workout tomorrow*

30 minutes on Airdyne
30s @90% effort
30s@ 50% effort

Thursday August 29th, 2013

CoreFit and CrossFit

4 sets of:
if attending Saturday
A1. Squat Clean x 3 reps.  Light load.  work on pulling underneath the bar.

if not attending Saturday
A1. Bulgarian Split Squats x 8-12 reps/leg @ 30x1.
Rest 2 minutes
A2. Supinated Grip Pull-Ups x 4-6 reps.  Add weight if possible.
Rest 2 minutes

+

AMRAP in 6 minutes:
12 Wall Ball Shots
9 Toes To Bar
6 Burpees

Wednesday August 28th, 2013

*there will be open gym from 5 a.m. to 6:15 a.m. Wednesday morning for those that would like to attend. Please contact us if you plan on attending. *

CoreFit

4 sets of:
A1. Romanian Deadlift x 6-8 reps @ 3010
Rest 45 seconds
Waiter's Walk 50m per arm
Rest 45 seconds
Flutter Kicks x 30-45 seconds
Rest 45 seconds

5 rounds for time of:

Push Press x 12 reps  ---DB or BB.
Kettlebell Swings x 24 reps

share a KB with someone and stagger start

CrossFit:

4 sets of:
A1. Deadlift x 4-6 reps
Rest 20 seconds
A2. Push-Ups x Max reps @ 1010
(set is over if you break tempo)
Rest 3 minutes

+
4 rounds for time of:
25 Kettlebell Swings (55 lbs/35 lbs)
50 Double-Unders 

*share a KB with someone and stagger start*

*try not to scale the double unders today unless it is a hopeless cause. Keep in mind if you wish to do this as sport you must learn double unders. today is a good day to practice and complete all the double unders.* 

Tuesday August 27th, 2013

*there will be open gym from 5 a.m. to 6:15 a.m. Wednesday morning for those that would like to attend. Please contact us if you plan on attending. *

CoreFit and CrossFIt

Partner workout:

30 minutes AMRAP. Partners alternate full rounds.

95/65 lb Thrusters x 10 reps
24″/18″ Box Jumps x 10 reps
400 Meter Run
*as always weights and running distances will be scaled accordingly.*

Monday August 26th, 2013

CoreFit:

4 sets of:
A1. Kettlebell Swings x 20-25 reps
Rest 45 seconds
A2. Dumbbell Walking Lunges x 20 steps
Rest 45 seconds
A3. Side Plank x 30-45 seconds each side
Rest 45 seconds

+
8 min AMRAP:
Burpees x 10 reps
Run 200 or Row 250 Meters


CrossFit:

A.
Take 15-20 minutes to find today’s 1-RM Clean & Jerk

+

8 min AMRAP:
155/85 lb Ground to Overhead x 4 reps
Pull-Ups x 8 reps

Saturday August 24th, 2013

Reminder that class this Saturday is at 11 a.m.
Competitors class will be at 12 p.m.

No you can't do both.

CoreFit and Crossfit

Skill work- 15 minutes.
+

Partner workout:
AMRAP in 24 minutes
Row 500m or Run 400m
10-20 push-ups ---based on ability level
10-20 wall balls ---based on ability level

choose your push-up # and wall ball # before hand and stick to it.  Discuss with the coach your #.




*Competitors workout
Muscle up practice

Level 2

Two sets for time:

10/8 Muscle-Ups

15 Snatches (135/95 lb.)

20 Toes to Bar

25 Handstand Push-Ups

30 Wall Ball Shots (20/14 lb.). To 11/10 ft

35 Kettlebell Swings (32/24 kg)

40 Double-Unders

Rest 8 minutes

Level 1
10 ctb pull-ups
10 ring dips - deep
15 snatches 115/65
20 toes to bar
25 push press 115/65
30 wall balls
35 kb swings 55/35
40 double unders

Scaling for movements will be as follows

Muscle up sub will be equal number of ctb pull-ups

Snatch weight will be 115/65

Hspu will be push press 115/65

Kb swings 55/35

Friday August 23rd, 2013

Class this Saturday will be at 11 a.m.

There will be a competitors class for anyone that would like to come at 12.

CoreFit

5 sets: 

A1. Strict Pull-Ups X 3-5 reps @20X1.  

Rest 45 seconds

A2. Hang DB or KB snatch x 6 reps/arm 

Rest 45 seconds

A3. Airdyne @ 95% effort X 30 seconds.  This should be very hard!!!

Rest 3 minutes walking 

Score is your total calories for 5 sets of Airdyne sprints. 

CrossFit:

Quick warm-up then get to Part A as that will prep you for B. 

4 sets: 

A. Snatch Balance X 2 reps.  Light weight, think of dropping under bar and pressing against bar as you drop for a stable receiving position. 

B. In 12 minutes build to a max Hang power snatch.  Think of getting self under the bar. 

C. In 12 minutes build to a max Hang Power Clean and Jerk

+

Teams of 3

Row 3k in 200m intervals

If coming to competitors class tomorrow consider skipping the 3k row portion and spending some time stretching and foam rolling. 

Thursday August 22nd, 2013

Class this Saturday will be at 11 a.m.
There will be a competitors class for anyone that would like to come at 12.


CoreFit:

A1. Goblet Squat x 8-10 reps @ 3011
Rest 45 seconds
A2. Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 45 seconds

A3. Hip Bridge x 10-30 seconds
Rest 45 seconds

+

AMRAP in 10 minutes:
10 Push-Ups
15 Sit-Ups
200 Meter Run

CrossFit:

5 sets of:
A. Back Squat x 2 reps  -- go heavy, but get all the reps.
Rest 2-3 minutes

+
4 sets for times of:
Wall Ball Shots x 20 reps
Toes to Bar x 10 reps
135/85 lb Power Clean x 5 reps
Rest 2 minutes

Wednesday August 21st, 2013

CoreFit: 

A.
Four sets of:
A1. Barbell or Dumbbell Shoulder Press x 8-10 reps @ 2011
Rest 45 seconds
A2. Single-Leg Hip Bridge x 8-10 reps each leg @ 3011
Rest 45 seconds
A3. Double-Under Practice x 45-60 seconds
Rest 45 seconds

+

Partner workout:

Every minute, on the minute, for 12 minutes each partner will:
Minutes 1-4 – Row or Airdyne Sprint x 20 seconds
Minutes 5-8 – DB Push Press x Max reps in 30 seconds
Minutes 9-12 – Burpees x Max reps in 30 seconds

Keep a running tally of your reps. Rower or Airdyne calories will be the reps. 

CrossFit: 

A. Shoulder Press 3,2,1,  3,2,1   Increase loads on second wave.

+

Partner workout:

Every minute, on the minute, for 12 minutes each partner will :

Minutes 1-4 – Row or Airdyne Sprint x 20 seconds
Minutes 5-8 – Handstand Push-Ups x Max reps in 30 seconds
Minutes 9-12 – Burpees x Max reps in 30 seconds

Keep a running tally of your reps. Rower or Airdyne calories will be the reps.