• #
  • #
  • #
11/21-11/27/16

Class: 5:30am, 6:30am, 8:30am (MWF), 12:30pm, 4:30pm, 5:30pm, 6:30pm

Thanksgiving Schedule: 11/24 CLOSED, 11/25 & 11/26 Open Gym 8-10am

If you would like to support Josh Fohner in his recovery process, you can order a shirt from here: ETSY. This is the tattoo he has on his chest and is full of meaning. All proceeds go to his recovery journey. To keep up with his story check out: #AllInForJosh

il_570xN.1127729973_e6kv

11/21/16

Coaches: Burgener, 3min

1. Snatch

1 x 4 @ 60%, 70%, 75%

2 x 4 @ 80%

-15min

-Squat is always preferred.

-Newer athletes or those with mechanical/mobility issues, work the power snatch

2. 5 x 4 BS @ 80%, 20min

3. “Nasty Girls”

3RFTO:

50 Squats / 35 Squats

7 MU / 10 SPU & 10 SRD

10 HPC (135/95) / (95/65)

-10min cap

-This is harder than it looks. Do what keeps you moving and busting a lung.

IMG_2126

11/22/16

1. AMRAP 4min:

“Fran”

21-15-9 reps for time of:

Thrusters (95/65) / (65/35)

Pull Ups / banded or ring rows

-rest 4min-

AMRAP 4min:

“Diane”

21-15-9 reps for time of:

DL (225/155) / (155/100)

HSPU / Pike PU

-rest 4min-

AMRAP 4min:

“Grace”

30 C&J For Time (135/95) / (95/65)

-rest 5min-

2a. 4 x 400m Run, keep track of times

2b. 4 x 10 GHDSU or 4 x 15 AbMat Sit Ups

-remaining time in class to complete, rest as needed

IMG_2128

11/23/16

Coaches: Burgener 3min

1. Clean and Jerk, 15min

3 + 1 @ 60%, 65%, 70%

2 (3 + 1) @ 75-80%

2. 5 x 4 Front Squats @ 75-80%, same weight across

-20min

3. 7-6-5-4-3-2-1 reps for time of:

DL (405/285) (285/175) (135/95)

MU / SPU & SRD

-Goal is heavy mixed with gymnastic. Try to go for ~75-80% of your 1RM DL.

-cap: 10min

IMG_2131

11/24/16 CLOSED.

Screen shot 2013-11-28 at 10.06.39 AM

holiday-workout

turkey-on-crossfit

11/25/16 Open Gym 8:00-10:00am

1. PICK ONE and only ONE:

A. Snatch: 2 @ 65%, 70%, 75%, 1 x 1 @ 80%, 85%, 90%

B. C&J: 2 + 1 @ 65%, 70%, 75%, 1 + 1 @ 80%, 90%

C. HBBS 3 @ 60%, 70%, 75%, 80%, 2 x 3 @ 85%

-25min to complete (A&B perform the Burgener first)

2. AMRAP 22:

22 WB (20/14)

22 PS (75/55)

22 BJ (24/20)

22 PP (75/55)

22 SDLHP (75/55)

-score: total reps

-Scale weight to something you can perform close to unbroken the first set.

FullSizeRender-57

11/26/16 Open gym 8:00-10:00am

1. 3 x 25 UB C2B PU / 3 x 12 UB C2B Pu

-you can also perform regular pull ups or banded pull ups

-rest as needed

-15min

2. 4RFTO:

10 Thursters (135/95) (95/65)

15 T2B / V Ups

-cap 6min-

-rest 6min-

3. 3RFTO:

10 PC (155/105) (95/65)

15 Strict HSPU / Kip HSPU / Deficit Push Ups

-cap 4min-

-rest 4min-

4. 2RFTO:

10 FS (185/135)

15 Bar Facing Burpees

-cap 3min-

-those who scale (which is 99% of people), look at the trend: starts with higher rounds and decreases. The lower the rounds, the heavier the weight. Each Barbell movement is paired with a bodyweight/fast movement. So scale to fit this trend. Ideas: 3R-2R-1R at heavy weights OR choose a weight to begin with and go heavier each met con even if it doesn’t fit the suggested weights posted.

IMG_8256

11/27/16

REST DAY…meal prep should be easy after the last few days!

Athletes, please remember to put the rowers back behind the teal tape with the screens pushed all the way back and handle in the correct spot.

No.

IMG_8248

 

Yes.

IMG_8249