Sunday, September 24, 2017 CROSSFIT SPORT: 5 Rounds Of: AMRAP3: 6 Single Arm KB Swing (20/16/12kg)(each arm) 6 Push Press (each arm) 6 KB Goblet Squat 6 Burpees Rest 1 minute FITNESS: 5 Rounds Of: AMRAP3: 6 Single Arm KB Swing (each arm) 6 Push Press (each arm) 6 KB Goblet Squat 6 Burpees Rest…
Saturday, September 23, 2017 CROSSFIT SPORT: 3-6-9-12-15-18-21 Reps Of: Front Rack Lunges (155/115lbs) Assault Air Bike Calories Parallette Pass Through FITNESS: 3-6-9-12-15-18 Reps Of: DB Front Rack Lunges Assault Air Bike Calories Parallette Pass Through PERFORMANCE To be done 30 minutes before class Overhead squat 5-5-5-5-5 -Use the heaviest weight you can for each set….
Friday, September 22, 2017 CROSSFIT SPORT: Sumo Deadlift 1-1-1-1-1-1-1 FITNESS: Sumo Deadlift 1-1-1-1-1-1-1 PERFORMANCE To be done 30 minutes before class Hang Power Snatch 1-1-1-1-1-1-1 -Use the heaviest weight you can for each set. Do Beyond Rx’d programming for the day. Rest 10 minutes 5 rounds for time: 400m Run 75 Double unders – Goal…
Thursday, September 21, 2017 CROSSFIT SPORT: 1 Mile Run 100 Double Unders 800m Run 50 Double Unders 400m Run FITNESS: 1km Run 100 Single Unders 800m Run 50 Single Unders 1km Run PROWESS LITE EMOM21: Minute 1: 15 Burpees Minute 2: 30 Double Unders Minute 3: 20 Ring Push-Ups Scale to ensure at least 10…
Wednesday, September 20, 2017 CROSSFIT SPORT: “Cindy” AMRAP20: 5 Pullups 10 Pushups 15 Air Squats FITNESS: AMRAP20: 4 Ring Rows 8 Pushups 12 Air Squats PERFORMANCE To be done 60 minutes before class Clean & Jerk 1-1-1-1-1-1-1 -Use the heaviest weight you can for each set. Strict Press 3-3-3-3-3-3-3 -Use the heaviest weight you can…
Tuesday, September 19, 2017 CROSSFIT SPORT: 500m Row Then . . . 3 Rounds: 10 Power Snatch (115/75) 10 Slamballs Then . . . 500m Row FITNESS: 500m Row Then . . . 3 Rounds: 10 Power Snatch 10 Slamballs Then . . . 500m Row PERFORMANCE 170919 PERFORMANCE PART A To be done 30…
Monday, September 18, 2017 CROSSFIT SPORT: 10 Thrusters (95/65lbs) 8 Thrusters (115/75lbs) 6 Thrusters (135/95lbs) 4 Thrusters (155/115lbs) 2 Thrusters (185/135lbs) Rest 5min HSPU Challenge FITNESS: 10 Thrusters 8 Thrusters 6 Thrusters 4 Thrusters 2 Thrusters Rest 5min HSPU Challenge PERFORMANCE Do Beyond Rx’d programming for the day. Rest 10 minutes For time: 40-30-20-10…
Sunday, September 17, 2017 CROSSFIT SPORT: 40 Alt OH Pistols (45/35lbs) 25 GHD Situps 50ft Handstand Walk 30 Alt OH Pistols 15 GHD Situps 50ft Handstand Walk 20 Alt OH Pistols 7 GHD Situps 50ft Handstand Walk FITNESS: 30 Split Lunges 30 Situps 8 Pike Around the Worlds 20 Split Lunges 20 Situps 6 Pike…
Saturday, September 16, 2017 CROSSFIT SPORT: AMRAP15: In Partners: While one person Runs 400m with a (25/15lb) plate The other person performs AMRAP of: 10 Plate Good Mornings 20 Lateral Plate Jump Overs FITNESS: AMRAP15: In Partners: While one person Runs 400m with a plate The other person performs AMRAP of: 10 Plate Good Mornings…
Friday, September 15, 2017 CrossFit FITNESS 5 Rounds: 30sec Toes to Bar 30sec Rest 30sec Pushup 30sec Rest 30sec Strict Pullups 30sec Rest 30sec Clapping Pushup 30sec Rest SPORT 5 Rounds: 30sec Wall lying hands to feet 30sec Rest 30sec Pushup 30sec Rest 30sec Strict Ring Pull-Up 30sec Rest 30sec Plank Getdown/Getup 30sec Rest PERFORMANCE…
