Workouts

The 6pm class on Friday will be coached by Lori.  Have a great weekend, everyone!
CrossFit (6am, 6pm)
Warm-up:
Row 500M
20 Good Mornings, 45/15 lbs
20 Squats
20 Push-ups
Ramp up to 75% 1RM Deadlift
Strength:  Deadlift 10-10-10 @ 75% 1RM
Work Capacity:
4 rounds for time:
– 20 Lunges
– 10 Front Squats, 95/65 lbs
– 5 Push Press, 95/65 lbs
“Don’t ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive.”
– Howard Thurman

CrossFit (6am, 6pm)
Warm-up:
Wrist range of motion stretch, 2 minutes
2 rounds of Run 200M, 3 Handstand Push-ups, 5 Pull-ups
Strength:  Push Press 10-10-10 @ 75% 1RM
Work Capacity:
AMRAP in 15 minutes:
– 3 Handstand Push-ups
– 5 Burpees
– 7 Pull-ups
“All truths are easy to understand once they are discovered; the point is to discover them.”
– Galileo Galilei

CrossFit (6am, 6pm)
Warm-up:
1 minute of Jumping Jacks
1 minute of Lunges
1 minute of Calf Stretch
1 minute of Jumping Squats
Benchmark WOD:  “Death by 10 Meters”
With a running clock, complete 1 10M Run in the first minute, 2 10M Runs in the second minute, 3 in the third minute, and so on until you can’t complete the required number of runs within the minute.   Good: 12 minutes,  Better: 15 minutes,  ELITE: 18+ minutes
“Procrastination is one of the most common and deadliest of diseases and its toll on success and happiness is heavy.”
-Wayne Gretzky
 

CrossFit (6am, 6pm)
Warm-up:
Row 500M
3 rounds of 5 Hang Clean, 5 Front Squat, 5 Jerk (start light, ramp up to workout weight)
Work Capacity:
For time:
– Run 800M
– 15 Clean and Jerks, 135/95 lbs
– Run 800M
“The greater the obstacle, the greater glory in overcoming it.”
 – Confucius
 

Sorry for the late post.  I got caught up watching Shark Week!!
CrossFit (6am, 6pm)
Warm-up:
Run 400M
2 rounds of 10 Squats, 10 Back Squats (45/35 lbs), 1 minute Couch Stretch (1 side)
Ramp up to 75% 1RM Back Squat
Strength:  Back Squat 10-10-10 @ 75% 1RM
We’re getting to the point where it might be difficult to do 10 reps in a set.  If that’s the case, stop after as many consecutive reps as you can.  In other words, if you have to stop after 8 reps, don’t go back and do another 2 reps, just leave it at 8.
Work Capacity:
AMRAP in 15 minutes:
– 25 Pull-ups
– 50 Sit-ups
– 25 Overhead Squats, 65/35 lbs
– 50 Double-Unders
 
 

CrossFit (6am, 5:30pm)
Strength:  Deadlift 10-10-10 @ 70% 1RM
Mental Toughness:  150 Thrusters for time, 65/35 lbs
CrossFit Light (7am)
For time:
Row 1000M
25 Push-ups
20 Supine Ring Rows (horizontal body position, feet forward of rings)
“The difference between school and life? In school, you’re taught a lesson and then given a test. In life, you’re given a test that teaches you a lesson.”
– Tom Bodett

CrossFit (6am, 5:30pm, 6:30pm)
Strength:  Push Press 10-10-10 @ 70% 1RM
Skillwork:  Practice a gymnastic skill for 20 minutes, for example kipping pull-ups, toes to bar, handstands/handstand push-ups, ring dips, muscle-ups, rope climbs.  The list goes on!
“Strength does not come from winning.  Your struggles develop your strengths.  When you go through hardships and decide not to surrender, that is strength.”
 – Arnold Schwarzenegger
 

CrossFit, CrossFit Light (6am, 7am, 5:30pm, 6:30pm)
“31 Heroes”
AMRAP in 31 minutes:
– 8 Thrusters, 155/105 lbs
– 6 Rope Climbs
– 11 Box Jumps, 30/24″
This is a partner workout — Partner A completes as many rounds of the sequence above as possible while Partner B runs 400M with a med ball (20/14 lbs).  When Partner B comes back in the gym, they start where Partner A left off, and so on until time expires.  Your score is the total number of rounds completed.
Scaled weights are absolutely fine for the Thruster.  We’ll want to make it a heavy weight that you can handle with good form.
Scaling for 1 Rope Climb will be 5 Burpees, 5 Pull-ups.
Scaling for Box Jumps will be lower Box Jumps.  These guys died in a fiery helicopter crash, we can will ourselves to jump onto a box or stack of plates.
Please wear pants, tights, or high socks for Rope Climbs, and bring a water bottle.  We’re going to need to drink a lot during this workout!
Established to honor the 31 Americans killed in action on August 6, 2011, The 31Heroes Project serves to impact the lives of our nation’s heroes and their families, while remembering the fallen, through athletic endeavors and competitive fundraising events.
The 31Heroes Project was conceived in response to the Extortion 17 helicopter crash in Afghanistan on August 6, 2011 killing 30 military service members, as well as one military working dog – Many of the fallen were Special Operators from the Navy SEAL community.

CrossFit (6am, 5:30pm, 6:30pm)
Stamina:  “Snatch Ladder”
Every 30 seconds, perform 1 Snatch.  Men start at 65 lbs and women start at 35 lbs, and increase by 10 lbs each lift.
As soon as you cannot lift the required weight, perform 100 Double-Unders as fast as possible.
“Twenty years from now you will be more disappointed by the things you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.”
 – Mark Twain

CrossFit (6am, 5:30pm, 6:30pm)
Strength:  Back Squat 10-10-10 @ 70% 1RM
Work Capacity:
5 rounds for time:
– 30 Sit-ups
– 20 KB Swings, 53/35 lbs
– 10 Box Jumps
CrossFit Light (7am)
10-9-8-7-6-5-4-3-2-1 reps for time of the triplet:
– Burpee
– Box Jump / Step-up
– Sit-up
“It’s not what you achieve, it’s what you overcome. That’s what defines your career.”
-Carlton Fisk