Auto focus

KB’s & jump rope tricks.

 

 

CROSSFIT

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

A.  4 rounds for time:

  • 25-20-15-10 hang squat cleans (95/65)
  • 25-20-15-10 pullups
  • 50-40-30-20 unbroken double-unders

B. Accumulate 3 min in ring plank hold

 

 

CSPORT

A.  Max double unders in 10 min

  • 5 ball slams at the start and EMOM thereafter

B. 10 min running clock:

  • min 1-4: 40 sec assault bike sprint / 20 sec rest
  • min 5 & 6: transition time
  • min 7-10: 40 sec row sprint / 20 sec rest

*row and bike are interchangeable

C. 10 min running clock:

  • 1st 5 min: 30 sec battle rope alt. wave / 30 sec rest
  • last 5 min: 30 sec max pullups / 30 sec rest

D. 10 min running clock:

  • 3 min plank hold
  • 2 min max air squats
  • 3 min max pushups
  • 2 min max air squats

sprinters paradise

Don’t miss those progressions!

 

CROSSFIT

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

A.  snatch balance + OHS: 1+1 x 5 sets; rest as needed

B.  15-12-9 rep rounds for time:

  • power clean (115/85)
  • burpees

 

CSPORT

A. death by burpees (12 min cap)

B. 4 rounds for time (30 min cap)

  • 10-20-30-40 goblet squat
  • 10-20-30-40 KBS
  • 10-20-30-40 K2E
  • 10-20-30-40 lateral hop over KB (scale to lower object if needed)
  • 100-200-300-400m run

 

12.4

Overheader

 

 

CROSSFIT

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

“12.4”

AMRAP in 12 min:

  • 150 wall balls (20/14, 10ft/9ft)
  • 90 double unders
  • 30 muscle ups

 

 

 

CSPORT

A. EMOM x 6 min
10 seated floor OH press
AMRAP Plank hold for the remainder of each min

B. EMOM x 6
10 goblets squats
AMRAP alternating reverse lunges for the remainder of each min

C. For time
800m run
+
3 rounds:
40 sit ups
30 JPUs
20 burpees
10 ball slams
+
800m run
**30 min time cap

monday mover

“Sissy” squats?

 

CROSSFIT

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

A.  snatch: to a heavy single

B.  AMRAP in 20 min:

  • 200m run
  • 15 burpees
  • 15 GHD situps
  • 5 power snatches (70-80% of heaviest rep in part A)

 

 

 

CSPORT

AMRAP in 40 min

50 pull ups
–400m run or row
50 wall balls
–400m run or row
50 sit ups
–400m run or row
50 HR push ups
–400m run or row
50 cals air bike
–400m run or row
50 box jumps
–400m run or row
50 DB power clean to press
–400m run or row

this is mental

When you’re weekeding but you still gotta get in your 10k challenge jumps.

 

**Announcements**

 

 

 

CROSSFIT

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

A.  ring dips: 3-3-3-3 weighted, then AMRAP in 1 min @ bw; rest 2-3 min

B. 2 rounds for time:

  • 1k row
  • 35 unbroken thrusters (75/45)

*rest 6-8 min bt rounds

 

 

 

CSPORT

36 min running clock
*A, B, C are all 12 min AMRAPs
*Begin each 12 min AMRAP with a “buy in”
*No rest between A, B, C

A. 12 min
buy in
+
AMRAP with remaining time:
10 burpee box jumps
10 pistols per leg
10 push ups

B. 12 min
buy in
+
AMRAP with remaining time:
15 push press
15 hollow rocks
15 JPU

C. 12 min
buy in
+
AMRAP with remaining time:
20 DUs
20 mtn climbers
20 KBS

***buy in options:
Block run
1k row
3k watt bike
40/35 cal assault bike

 

Climb bandits

Chelsea testing out the new RPM tights.

 

 

**Announcements**

 

 

 

CROSSFIT

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

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

A.  clean & jerk: to a heavy single

B. 12-9-6 rep rounds for time:

  • wall climbs
  • deadlift (315/205)

 

 

CSPORT

A. 4 rounds:
20 KBS
40 walking lunges
1 min plank

B. 4 rounds:
15 wall balls
20 step ups
25 sec sit ups

C. 4 rounds for time:
400m run or row
15 bench press
15 pullups

 

10k angie

Coach @stevenbarnes_ and @pistoledpete post Cascade Classic showdown.

 

**Announcements**

  • RPM 10k Challenge starts TODAY!  Join us on our quest to get people moving by challenging yourself (and your friends) to complete 10,000 jumps during the month of November.  Click here to register!

 

 

CROSSFIT

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

A.  back squat: 3-3-3-3-3; rest as needed

B.  For time:

  • 100 pullups
  • 100 double unders
  • 100 pushups
  • 100 double unders
  • 100 situps
  • 100 double unders
  • 100 squats

 

 

CSPORT

A. AMRAP in 4 min:
burpees: 1, 2, 3, 4, 5,…. (+1)
mountain climbers: 2, 4, 6, 8, 10… (+2)

B. 15, 12, 9, 6, 3:
strict press
push ups
renegade rows each arm

C. 15, 12, 9, 6, 3:
lunges each leg
KBS
ab wheels

D. 15, 12, 9, 6, 3:
knees 2 elbows
200m row each round

 

12.3

Jump anywhere this month, and shoot for 10,000 jumps!  Register for the 10K challenge here!

 

**Announcements**

  • RPM 10k Challenge starts TODAY!  Join us on our quest to get people moving by challenging yourself (and your friends) to complete 10,000 jumps during the month of November.  Click here to register!

 

 

CROSSFIT

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

12.3

18 min AMRAP

  • 15 box jumps
  • 12 push press (115/75)
  • 9 toes to bar

*Remember to stay on pace for that 10k jumps this month, you’ll want to do 300 each day.

 

CSPORT

A. 8 min running clock:

  • On the rower: 1 min HARD / 1 min easy

B. 8 min running clock:

  • 1st 4 min: 40 sec hard on the assault bike / 20 sec rest
  • last 4 min: 40 sec jump rope / 20 sec rest  (count these towards your 10k challenge!)

C. 8 min running clock:

  • 1st 4 min: 30 sec max burpees / 30 sec rest
  • last 4 min: 30 sec max pullups / 30 sec rest

D. 10 min running clock:

  • 3 min plank hold
  • 2 min max air squats
  • 3 min max pushups
  • 2 min max air squats

 

Happy Halloween!

 

Good luck with that…

 

 

**Announcements**

  • RPM 10k Challenge starts Wednesday!  Join us on our quest to get people moving by challenging yourself (and your friends) to complete 10,000 jumps during the month of November.  Click here to register!

 

 

CROSSFIT

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

A. 15 min EMOM

  • min 1-5: 3 snatches
  • min 6-10: 2 snatches
  • min 11-15: 1 snatch

B.  AMRAP in 15 min:

  • 5 yds handstand walk
  • 3 power cleans (205/135)
  • 3 muscle-ups
  • 5 box jumps (30/24)

 

 

CSPORT

AMRAP in 40 min
Big block run buy in
+
AMRAP with remaining time:
25 burpees
25 KBS
25 wall balls
25 weighted sit ups
25 box jumps
400m run