Dub sandwich

 

THE BLOG RIDE

Well, it’s been quite a run, but after 9 years and over 3 thousand posts it’s time to pass on the blogging baton.  My schedule doesn’t allow me to communicate with you all like I once did, and you guys deserve someone who can.  I will still be writing the programming, but going forward, Steven will be the voice you hear/read on the blog.  Please call him out on any and all grammatical mistakes.  JK, JK…  But this will be a much better arrangement since Steven is so connected with everything that goes on in the gym daily and can add a little more to each post/workout when necessary.  Thank you to all the faithful blog followers who’ve waited in suspense every night for the last decade to see what the next day’s workout would be.  It’s torturing you that kept me going. ;)  – Josh

 

 

 

CROSSFIT

S&P Cycle:  squat – pull – PRESS – pull – off

A.  close grip (shoulder width) bench press: 3-3-3-3-3; rest as needed

B.  For time:

100 double-unders
30 cal airbike
40 knees to elbows
50 KBS (70/53)
40 box jumps (24/20)
30 DB G2OH (40/25)
100 double-unders
*stagger start times today to reduce back up on airbikes

 

 

CSPORT

A. 3 sets:
20 bench dips
15 skull crushers

B. 3 sets:
10 split squats each leg (rear leg on riser)
15 back ext

C. For time:
800m run
70 sit ups
60 KBDL
50 wall balls
40 box jumps
30 knees 2 elbows
20 burpees

carried away

 

 

**Announcements, etc…*

  • KIDS POLICY:  Hey y’all, a couple notes on bringing kids to the gym.  First off, we love having the little ones around, but we have to make sure it’s safe for them.  To ensure their safety, we ask that you please not allow your children to run through, or play, on either of the training floors without direct and attentive interaction from an adult.  While you are working out, the kiddos are welcome to hang out on the bar in the retail area, or at a table outside.  Thanks!

 

 

CROSSFIT

S&P Cycle:  squat – PULL – press – pull – off

A.  5 DL EMOM for 8 min @ 50-60%

B.  6 rounds for time:

1 lap heavy farmer carry
400m run
12 ab wheel reps

 

 

CSPORT

A. 4 rounds:
1 min jump rope
1 min plank

B. AMRAP in 30 min
35 KBS
200m run
35 cal row/bike
200m run
35 HR push ups
200m run
35 dips
200m run
35 box jumps
200m run
35 GHD sit ups
200m run
35 goblet squats
200m run

 

perfect 10

 

 

**Announcements, etc…*

  • KIDS POLICY:  Hey y’all, a couple notes on bringing kids to the gym.  First off, we love having the little ones around, but we have to make sure it’s safe for them.  To ensure their safety, we ask that you please not allow your children to run through, or play, on either of the training floors without direct and attentive interaction from an adult.  While you are working out, the kiddos are welcome to hang out on the bar in the retail area, or at a table outside.  Thanks!

 

 

CROSSFIT

S&P Cycle:  SQUAT – pull – press – pull – off

A.  OHS: max reps at bw/.7bw x 3; rest 3-4 min

B. AMRAP in 15 min:

  • 8 power snatches (115/75)
  • 9 bar over burpees
  • 10 ft unbroken HS walk  (scale to: “not UB” or 3 wall climbs)

 

 

 

CSPORT

A. AMRAP in 10 min
15 bench press
15 bent over rows
1 min plank

B. AMRAP in 10 min
20 OH weighted lunges
20 weighted plate squats
20 weighted sit ups

C. AMRAP in 15 min
Block run buy in
+
50 DUs
40 KBS
30 pull ups
200m run

 

OPEN GYM

 

 

**Announcements, etc…*

  • KIDS POLICY:  Hey y’all, a couple notes on bringing kids to the gym.  First off, we love having the little ones around, but we have to make sure it’s safe for them.  To ensure their safety, we ask that you please not allow your children to run through, or play, on either of the training floors without direct and attentive interaction from an adult.  While you are working out, the kiddos are welcome to hang out on the bar in the retail area, or at a table outside.  Thanks!

 

 

OPEN GYM

9am – noon

 

 

benchmark

 

 

**Announcements, etc…*

  • KIDS POLICY:  Hey y’all, a couple notes on bringing kids to the gym.  First off, we love having the little ones around, but we have to make sure it’s safe for them.  To ensure their safety, we ask that you please not allow your children to run through, or play, on either of the training floors without direct and attentive interaction from an adult.  While you are working out, the kiddos are welcome to hang out on the bar in the retail area, or at a table outside.  Thanks!

 

 

CROSSFIT

Benchmark Saturday

“Barbara”

5 rounds, each for time:

  • 20 pullups
  • 30 pushups
  • 40 situps
  • 50 squats

*rest exactly 3 min bt rounds

 

 

 

CSPORT

A. EMOM x 10 min
odd:15 seated OH press
even: 12 no push up burpees

B. 1 round for time, or AMRAP in 30 min (whichever comes first)
100 sit ups
400m run
80 wall balls
400m row
60 KBS
400m run
40 JPU
400m row
20 ab wheel

 

10 rounds down

 

**Announcements, etc…*

  • KIDS POLICY:  Hey y’all, a couple notes on bringing kids to the gym.  First off, we love having the little ones around, but we have to make sure it’s safe for them.  To ensure their safety, we ask that you please not allow your children to run through, or play, on either of the training floors without direct and attentive interaction from an adult.  While you are working out, the kiddos are welcome to hang out on the bar in the retail area, or at a table outside.  Thanks!

 

 

CROSSFIT

S&P Cycle:  squat – pull – press – PULL – off

A.  30 squat cleans for time (55-60%)

B.  10-9-8-7-6-5-4-3-2-1 rep rounds for time:

  • HSPU
  • KBS (70/53)
  • box jumps (24/20)

 

 

 

CSPORT

A. For time:

500m row
+
5 rounds
15-12-9-6-3 burpees
15-12-9-6-3 k2e
15-12-9-6-3 thrusters
+
500m row

B. For time:

2 min plank
+
5 rounds
15-12-9-6-3 pullups
15-12-9-6-3 box jumps
15-12-9-6-3 ab wheels
+
2 min plank

super 8s

 

 

CROSSFIT

S&P Cycle:  squat – pull – PRESS – pull – off

A.  weighted dips: 3-5 reps x 5 sets; rest ~ 3 min

B.  AMRAP in 8 min:

  • 12 hang power snatch (95/65)
  • 12 pushups

C.  AMRAP in 8 min:

  • 12 cal row
  • 200m run

*rest 8 min bt B & C

 

 

 

CSPORT

A. death by burpees (12 min cap)

B. 4 rounds for time (25 min cap)

  • 10-20-30-40 goblet squat
  • 10-20-30-40 KBS
  • 10-20-30-40 situps
  • 10-20-30-40 lateral hop over KB (scale to lower object if needed)
  • 100-200-300-400m run

 

 

 

Rep game

Team Lizzie strong.

 

CROSSFIT

S&P Cycle:  squat – PULL – press – pull – off

A.  4 sets:

  • 5 strict pull ups (add weight if needed)
  • 6-8 BB bent over rows

*rest 3-4 min

B.  For reps, on a 15 min running clock:

  • 5 min max burpees
  • 4 min max wall balls (20/14)
  • 3 min max toes to bar

 

 

CSPORT

A. EMOM x 5 min
10 knees 2 elbows
Hold plank remainder of minute

B. EMOM x 5 min
100m run
Finish each 1 min interval with max reps push ups

C. 4 rounds:
1 lap farmer carry
20 stepups
20 body rows
250m row/600m bike erg/ 12 cal air bike

 

Delts on Dubs

 

 

CROSSFIT

S&P Cycle:  SQUAT – pull – press – pull – off

A.  back squat:  3-3-3-3 @ 32×1; rest ~ 3 min

B. 5 rounds for time:

  • 15 push presses (115/75)
  • 75 double-unders

 

 

 

CSPORT

A. 3 rounds:
1 min HR push ups
1 min KBS
1 min sit ups

B. 3 rounds:
1 min wall balls
1 min plank
1 min box jumps

C. AMRAP in 18 min
400m run
10 ab wheels
20 push press
30 DUs

bad medicine

 

 

 

CROSSFIT

S&P Cycle:  squat – pull – press – pull – OFF

A.  For time:

  • 400m heavy med ball carry (chest level)
  • 10 muscle-ups
  • 40 cal row
  • 40 box jump-overs (24/20)
  • 40 cal airbike
  • 10 muscle-ups
  • 400m heavy med ball carry (chest level)

*you may swap row and airbike

*scale MUs to JMUs or (body rows and pushups x 3)

 

 

 

CSPORT

A. AMRAP in 8 min
20 DUs
15 bench press
10 push ups

B. AMRAP in 8 min
200m run
8 lunges per leg (off riser)
10 DB stiff legged DL

C. AMRAP in 8 min
200m row
15 dips
15 box jumps

D. AMRAP in 8 min
8 cal air bike
20 sit ups
1 Lap Farmer carry