Posts

Going to try something different with the blog this week. I’m hoping our athletes are better than cherry-picking their workouts.

It’s Retest week so here’s to improvement and many of you writing on the PR Board!

 

CROSSFIT WORKOUTS

Monday 8/13

push press 3-3-2-2-1-1-1, then

3 rounds for time:
50 medicine ball cleans, 20/14lbs
800m run

Post loads and times to whiteboard.

Tuesday 8/14

KELLY

5 rounds for time:
400m run
30 box jumps, 24/20″
30 wall ball, 20/14lbs

Performance does box jump overs and 30/20lbs wall ball.

Post time to whiteboard!

Wednesday 8/15

weighted pullup 5×2, then

15-25-35 rounds for time:
power snatch, 35/25kg
4x double unders

Post pullup loads and times to whiteboard!

Thursday 8/16

2k row, then

for time:
40 kettlebell snatches
40 kettlebell cleans
40 handstand pushups

Post times to whiteboard!

Friday 8/17

HELEN

3 rounds for time:
400m run
21 perfectly-vertical kettlebell swings, 24/16kg
12 pullups

Performance does 5 rounds for time.

Post time to whiteboard!

Saturday 8/18

establish a back squat 1RM in 15 minutes, then

in partners of two, AMRAP in 12 minutes:
front squats, 52/38kg
muscle-ups

Post load and scores to whiteboard!

Sunday 8/19

[Rx]
for time:
2k row
100 toes-to-bar
100 muscle cleans, 20/15kg

[PERFORMANCE]
for time:
50 hang muscle cleans, 40/25kg
100 knees-to-elbows
2k row

Post times to whiteboard.

OLYMPIC WEIGHTLIFTING WORKOUTS

(download PDF of Week 3)

POWERLIFTING WORKOUTS

(download PDF of Week 3)

HIIT WORKOUTS

:30 on, :20 off for 12 intervals

:45 on, :15 off for 6 intervals

:50 on, :10 off for 10:00

each midline set for 5:00 or less with reps counted aloud

stretch!

KETTLEBELL WORKOUTS

Monday 8/13

##Warm Up
**3rds, 10 reps each**
– KB Halo’s
– Goblet cossack squats
– Single leg deadlifts, left & right
– Bent over rows
– Side bends

##Strength
– 5 min DBKB rack hold

##Workouts
**Crazy Ivan**
For time:
– 25 Burpees
– 25 Goblet lunges
– 10 KB S2OH
– 50 Russian Swings 24/16
– 20 Burpees
– 20 Goblet lunges
– 8 KB S2OH
– 40 Russian Swings 24/16
– 15 Burpees
– 15 Goblet lunges
– 6 KB S2OH
– 30 Russian Swings 24/16
– 10 Burpees
– 10 Goblet lunges
– 4 KB S2OH
– 20 Russian Swings 24/16
– 5 Burpees
– 5 Goblet lunges
– 2 KB S2OH
– 10 Russian Swings 24/16

##Ab’s

Wednesday 8/15

##Warmup
**10 minutes**
– 10 good mornings
– 10 single arm (press 5 per side)
– 10 air squats
– Down and back sand bag drags

##Workouts
**12 min AMRAP**
– 10 Double Swings
– 8 DB front squats
– 6 DB Jerk

**For 25 minutes**
– 24/16
– 5 Dead Stop KB Snatches R
– 5 Dead Stop KB Snatches L
– 7 Burpees

Box jump overs are a tad more difficult than your normal run-of-the-mill box jump due to moving your body through more space

ARTICLES

+ Lose the Shoes! 10 Benefits of Barefoot Training and Getting Started – Robins Key

Part 2 (see Monday’s post for Part 1):

CrossFit WOD for Friday 7/20

KELLY

5 rounds for time:
400m run
30 box jumps, 24/20″
30 wall ball, 20/14lbs

Performance does
5 rounds for time:
400m run
30 box jump overs, 24/20″
30 wall ball, 30/20lbs

Post time to whiteboard!

Olympic Weightlifting WOD – Week 4/4, Day 3/3

NEXT WEEK IS DELOAD WEEK. THERE ARE NO BARBELL CLASSES. Take other classes, active rests, mobility, etc.

front squat 65/5 (5)
clean + 2 jerks up to 70%
then seven sets to establish a heavy clean & jerk

midline, 200 reps
strength, using the orange sheet in the back

Powerlifting WOD – Week 4/4, Day 3/3

NEXT WEEK IS DELOAD WEEK. THERE ARE NO BARBELL CLASSES. Take other classes, active rests, mobility, etc.

box jump 6 sets of 3 jumps at 75% of max box jump

press 85/5+

deadlift 70/5 (6)

Dimel deadlift 4×15
sumo RDL 4×15
Romanian deadlift 4×15

20 squats between each deadlift accessory

CrossFit WOD for Saturday 7/21

3 rounds for max reps. 1:30 on, :30 off:
– running jump rope
– burpees
– calorie row
– knuckle drag sandbag
– bear crawl

CrossFit WOD for Sunday 7/22

CINDY

as many rounds as possible in 20 minutes:
5 pullups
10 pushups
15 squats

OR

MARY

as many rounds as possible in 20 minutes:
5 handstand pushups
10 pistols, alternating
15 pullups

then

establish a heavy deadlift in 10:00