Aug 14-20

Saturday Aug 14

1 Class 10AM (Open 7-12)

With a partner, split anyway you like, 1 partner working, 1 partner resting
35 Min Cap
100 Double Unders
20 Hang Snatch 95/65
100 Double Unders
20 Hang Clean 115/85
100 Double Unders
20 Squat Clean Thursters 135/100
2 x 1 Lap (330M) Run (1 person runs the other rests)
40 HandStand Push Ups
2 x 1 Lap Run
40 Chest to Bar Pull Ups
2 x 1 Lap Run
40 Toes to Bar
2 x 1 Lap Run
(We don’t expect everyone to finish)
If you think it looks to easy, start with the bar at 135/100 and go from there.

 

Sunday Aug 15

1 Class 9AM (Open 7-11)

3-5-7-9-11-13-11-9-7-5-3 (85 Reps total)

OverHead Squats 135/95
Burpee Pull Ups
(Scale the weight so that you can at least do the 1st set of 9 Unbroken, or do front squats, or do OH Step Back Lunge)

M-F  Doors open at 5:00 AM

M-F Classes

6:00 AM, 7:15 AM, Noon

Mon&Tues
5:00, 6:00 & 7:00 PM

Wed and Thurs
5:00 & 6:30 PM

Fri 
5:30PM

Monday Aug 16

Week 3 Of our Strength Cycle
Either 3×3 or 3×5 Back Squat (the 3×3 option is different than the last 2 weeks)

Whichever option you choose you should be able to go heavier than last weeks 3×5 or 5×3

Metcon

“Fran”
21-15-9
Thrusters 95/65
Pull Ups

If you’re relatively new to CF and have never done this workout you are have been missing out and are in for a real treat today.
For years, the workout Fran was synonymous with CrossFit. 
Log your score in SugarWOD and we will revisit this workout in about 2 months so you can check your progess.
If 45 pull ups is a little daunting, consider doing 12-9-6 instead of 21-15-9 for the pull ups.

Tuesday Aug 17

Either 3×3 or 3×5 Deadlift (same options as last week)
Either try the same rep scheme with slightly more weight each set, straight sets if you didn’t do straight sets last week, or the 3×5 option if you did 3×3 last week.

Also do 1 set of 12 deadlifts.  If you got 12 last week, go heavier.  If you fell short of 12 last week, use that weight and go for more reps)

Metcon:

15 Min AMRAP

10 DB Hang Clean and Jerk 50/35
15 Toes to Bar
20 DB Hang Clean and Jerk
15 Toes to Bar
30 DB Hang Clean and Jerk
15 Toes to Bar
40…
15
Etc

Wednesday Aug 18

2 Min work, 1 Min Rest for 45 Min 
200M Run
5 HandStand Push Ups
AMRAP Step Back lunges w/ a 45/35 plate overhead

Thursday Aug 19

Either 3×5 or 5×3 Front Squat (Same options as last week)
Also, 1 set of 12+ Back Squats

Metcon:

15 Min AMRAP

25 DU
5 Deadlift (275/185)
25 DU
20/15 Cal Bike/Row/Ski

Friday Aug 20

Either 3×5 or 5×5 Strict Press (Behind the neck if you want)
and 1 set of 12-20 

Metcon:

“Nate”

20 Minute AMRAP
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings 70/53

Another classic CrossFit workout
If you’ve got muscle ups and handstand push ups, keep on plowing through this workout even if you’re staring at the wall or rings for a little bit.
If you’re scaling, lets do 4 Burpee Pull Ups in place of the 2 muscle ups and 4 handstand push ups.
If can get 5-7 rounds in the 1st 8 minutes and another 5-7 rounds in the last 12 minutes, you scaled it correctly. 

POPULAR POSTS

FEB 17-23

Sat  For Time (CAP 35:00) w/ a Partner… 30 Burpee Over The Bar -RX+ SYNCHRO100 Thruster @95/6510x 30 Double Under – RX+ Unbroken*100 Thruster30 Burpee

FEB 10-16

Sat  With a partner… *You need to do all the machines, one per block. AMRAP 10:00 1500m Row-Ski/ 3600m Bike*Split every 250m or 600m.MAX Cluster

FEB 3-9

Sat  With a partner… AMRAP 35:00 1km Row-Ski or 2.5km Bike30 Burpee Box Jump Over (24/20″)20 SYNC KB Lunge @53/35 – RX+ Double 50/35# DB10

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