Categorized as: Workout of the Day

3.25.17

PERFORMANCE
In teams of two, complete five rounds for time of:
Run 400 Meters (partners must stay together)
20 Deadlifts (10 each – 225/155 lbs)
30 Pull-Ups (15 each)

Partners must run together, and may only start deadlifts once both members are back at the barbell.

FITNESS
In teams of two, complete five rounds for time of:
Run 400 Meters (partners must stay together)
50 Kettlebell Swings (25 each)
20 Strict Pull-Ups (10 each)

Partners must run together, and may only start kettlebell swings once both members are back at their station.

3.24.17

“CrossFit Open Workout 17.5”
Ten rounds for time:
9 Thrusters (95/65 lbs)
35 Double Unders

Group Class 3.23.17

PERFORMANCE
Every 5 minutes, for 30 minutes (6 sets) for max load successfully lifted:
Row 500 Meters
5 Clean & Jerks

Score total load successfully lifted over the course of the six sets – total of 30 possible reps.

FITNESS
Every 5 minutes, for 30 minutes (6 sets) for max load successfully lifted:
Row 500 Meters
15 Kettlebell Swings

3.21.17

PERFORMANCE
Every 10 minutes, for 40 minutes (4 sets) for times:
Run 400 Meters
15 Burpee Box Jump-Overs (24″/20″)
20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
Run 400 Meters

FITNESS
Every 10 minutes, for 40 minutes (4 sets) for times:
Row 500 Meters
15 Burpees
20 Walking Lunges with Farmer’s Carry
Run 400 Meters

3.20.17

MARCH 20, 2017 – PERFORMANCE
PERFORMANCE
PERFORMANCE
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 87%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B.
Three rounds for time of:
50 Double-Unders
15 Toes to Bar
15 Dumbbell Thrusters (55/35 lbs)

FITNESS
A.
Back Squat
*Set 1 – 6 reps
*Set 2 – 8 reps
*Set 3 – 10 reps
*Set 4 – 8 reps
*Set 5 – 6 reps
(Use the same load for all 5 sets.)

Banded Face Pulls x 15 reps in between each back squat set

B.
For time:
40/30 Calories of Assault Bike
20 Dumbbell Thrusters (heavy)
40/30 Calories of Assault Bike

Time cap = 12 minutes

Group Class 3.17.17

PERFORMANCE

“CrossFit Games Open Workout 17.4”
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts (225/155 lbs)
55 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
55 Calorie Row
55 Handstand Push-Ups

FITNESS
A.
Complete as many rounds and reps as possible in 15 minutes of:
15/10 Calories of Assault Bike
15 Wall Ball Shots
15 Kettlebell Swings
15 Dumbbell Push Presses

3.16.17

PERFORMANCE
A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1 rep

Build over the course of the 10 sets to today’s heavy.

B.
Option 1
Complete rounds of 9, 7 and 5 reps for time of:
205/145 lb Power Clean
Ring Muscle-Up

OR…

Option 2
For time:
15 Power Cleans (155/105 lbs)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips

FITNESS
A.
Four Rounds of the Following:
Dumbbell Walking Lunges x 20 Reps
Turkish Get up x 3 Reps each side
V-ups x 20 Reps

B.
For Time:
20 Dumbbell Cleans (45/25 lbs)
30 Stationary Dips
15 Dumbbell Cleans
20 Stationary Dips
10 Dumbbell Cleans
15 Stationary Dips

Group Class


Shifted Fitness & Performance – Group Class

Performance

Power Clean (Every 90 seconds for 15 minutes 1 Rep)

Fitness

Dumbbell Walking Lunges (20 Reps)

Turkish Get Up (3 reps each side)

V-Ups (20 Reps)

Performance

Metcon (Time)

Option 1

Complete rounds of 9, 7 and 5 reps for time of:

205/145 lb Power Clean

Ring Muscle-Up

Metcon (Time)

Option 2

For time:

15 Power Cleans (155/105 lbs)

30 Ring Dips

10 Power Cleans

20 Ring Dips

5 Power Cleans

10 Ring Dips

Fitness

Metcon (Time)

For Time:

20 Dumbbell Cleans (45/25 lbs)

30 Stationary Dips

15 Dumbbell Cleans

20 Stationary Dips

10 Dumbbell Cleans

15 Stationary Dips

Group Class 3.15.17

PERFORMANCE
A.
E2x12 Minutes
Pause Front Squat x 3 Reps @33X1
Three second decent & three second pause at the bottom

B.
Three sets for times of:
40 Calorie Row
30 Wall Ball Shots (20/14 lbs to 10′ Target)
20 Box Jumps (24″/20″)
10 Handstand Push-Ups
Rest 3 minutes

FITNESS
A.
Three to Four sets of:
Goblet Squat x 15 Reps
Nose-to-Wall Handstand Hold x 60 seconds
Reverse Snow Angels x 20 reps @ 3030

B.
Three sets for times of:
40 Calorie Row
30 Wall Ball Shots
20 Box Jumps or step ups
10 Dumbbell Push Press
Rest 3 minutes

Group Class 3.14.17

PERFORMANCE

A.
Every 2 minutes, for 12 minutes (4 sets):
Bench Press x 8 reps

B.
For time:
800 Meter Run
20 Deadlifts (225/155 lbs)
20/15 Muscle-Ups
20 Deadlifts (225/155 lbs)
800 Meter Run
(20 min time cap)

FITNESS

A.
Every 2 minutes, for 12 minutes (4 sets):
Bench Press x 8 reps

B.
800 Meter Run
30 KB Deadlifts(72/53)
30 Pull-ups
30 KB Deadlifts
800 Meter Run