Crystal Lake Classic

Ch-ch-ch-ch… cah-cah-cah-cah…

 

 

**Announcements**

  • Oct. 28th Ghost Pumps intergym comp:  2 person teams, all levels welcome, & costumes MANDATORY!

 

 

CROSSFIT

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

A.  EMOM for 13 min

  • min 1-4: 3 snatches
  • min 5-7: 2 snatches
  • min 8-13: 1 snatch

B. 5 rounds for time:

  • 13 cal row
  • 13 DB snatches (50/35)
  • 13 burpees

 

 

CSPORT

A. 1 min @ each x 3 rounds
Sit ups
Plank
Walking lunges

B. 21, 18, 15, 12, 9 , 6, 3:
Bench Press
JPU
Goblet squats

C. 21, 18, 15, 9, 6, 3:
Burpees
Cal air bike
KBS

 

back to cali

Puttin in work.

 

**Announcements**

  • Oct. 28th Ghost Pumps intergym comp:  2 person teams, all levels welcome, & costumes MANDATORY!

 

 

CROSSFIT

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

A. bench press: 10-8-6-4-2; rest as needed

B.  For time:

  • 60 pushups

then 5 rounds of

  • 10 K2E
  • 1 suicide liner (5-10-15-20yds)

then finish with

  • 30 cal row

 

 

CSPORT

A. TABATA x 8 rounds at each
(no alternating)
Rower or air bike
Thrusters
Push ups

B. AMRAP in 20 min
400m run
20 DB pwr clean
20 GHD situps
40 double-unders

 

hell no

11.5 carnage.

 

**Announcements**

  • Oct. 28th Ghost Pumps intergym comp:  2 person teams, all levels welcome, & costumes MANDATORY!

 

 

CROSSFIT

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

A. 1 heavy deadlift EMOM for 15 min

B. 3 rounds for time:

  • 400m run
  • 21 KBS (53/35)
  • 12 box jump-overs (24/20, no touching top of box for RX)

 

 

CSPORT

A. Big block run or 1500m row

A. 10 rounds
5 pullups
10 push press
12 situps

Big block run or 1500m row

B. 10 rounds
5 burpees
10 KBS
12 air squats

Two things

That wall ball life.

 

 

**Announcements**

  • Oct. 28th Ghost Pumps intergym comp:  2 person teams, all levels welcome, & costumes MANDATORY!

 

 

CROSSFIT

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

A.  OHS: 5-5-5-5; rest as needed

B. For time:

  • 100 burpee pullups
  • 100 abmat situps

 

 

CSPORT

A. hollow rock: 10s work/10s rest x 6 rounds

B. max situps in 2:00; must be unbroken – if you break/pause, you’re done

C. AMRAP in 30 min:

  • 400m run
  • 10 box jumps
  • 20 pullups
  • 30 lunges
  • 400m row
  • 10 burpees
  • 20 pushups
  • 30 squats

*run/row are interchangeable

Still truckin

That slack line chill.

 

 

**Announcements**

  • Oct. 28th Ghost Pumps intergym comp:  2 person teams, all levels welcome, & costumes MANDATORY!

 

 

CROSSFIT

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

“11.5”

AMRAP in 20 min:

  • 5 power cleans (145/100)
  • 10 T2B
  • 15 wall balls (20/14, 10ft/9ft)

 

 

CSPORT

A. 4 rounds as a warm up
30 sec hollow rocks
30 sec jump rope
30 sec mtn climbers

B. 4 rounds
21 push ups
15 box jumps
9 single arm DB snatch per side

C. 4 rounds
21 wall balls
15 cal row
9 toes through rings

D. 4 rounds
21 situps
15 no-pushup burpees
9 ball slams

Get outside!

Photo shoot shenanigans at Paharo Dunes.

 

**Announcements**

  • Oct. 28th Ghost Pumps intergym comp:  2 person teams, all levels welcome, & costumes MANDATORY!

 

 

OPEN GYM

*9am – noon

 

 

dance hall

 

 

**Announcements**

  • Oct. 28th Ghost Pumps intergym comp:  2 person teams, all levels welcome, & costumes MANDATORY!

 

 

CROSSFIT

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

A. 1 snatch high pull + 1 snatch + 1 hang snatch x 4; rest as needed

B. AMRAP in 20 min:

  • 10 toes to bar
  • 10 triple-unders
  • 15 weighted situps (45/25)
  • 30 double-unders
  • 20 OH plate lunges (45/25)
  • 40 speed step

 

 

CSPORT

A. 4 sets:
10 reverse lunges off a riser (each side)
10 squat jumps

400m run

B. 4 sets:
10 seated DB hammer curl to press
10 clapping push ups

400m run

C. 21,18, 15, 9, 6, 3:
Wall Balls
KBS
K2E
45 sec plank each round

400m run

The ride home

 

**Announcements**

  • RPM Anniversary party tonight at 6pm – Tacos, live music, Hapa’s Brewery, and all your favorite sweaty people not sweaty, for once.
  • Oct. 28th Ghost Pumps intergym comp:  2 person teams, all levels welcome, & costumes MANDATORY!

 

 

CROSSFIT

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

A. jerk: to a heavy single

B.  4 rounds, each for time:

  • 20 unbroken wall balls
  • 15/10 ring dips
  • 15 cal assault bike

*rest 3 min bt rounds

 

 

CSPORT

For time:
40-30-20-10
Box jumps
Goblet squats
Sit ups
Push ups
Push press
Cals on rower or airbike

Flying south

 

 

**Announcements**

  • THIS FRIDAY, OCT 6!  RPM Anniversary party – 6pm – Tacos, live music, Hapa’s Brewery, and all your favorite sweaty people not sweaty, for once.
  • Oct. 28th Ghost Pumps intergym comp:  2 person teams, all levels welcome, & costumes MANDATORY!

 

 

CROSSFIT

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

A. 1 clean pull + 1 squat clean + 1 hang squat clean x 5; rest ~ 3 min

B.  18-12-6 rep rounds for time:

  • power snatch (135/95)
  • box jumps (30/24)

 

 

CSPORT

A. 3 sets:
30 sec superman hold
30 sec plank hold
30 sec L side plank
30 sec R side plank

B. AMRAP in 25 min
Big block run buy in
+
AMRAP with time left:
15 bench press
15 wall balls
15 burpees
15 K2E                                                                                                                                                                                          200m run

 

Double trouble

Textbook.

 

 

**Announcements**

  • OCT 6th Anniversary party!  On Friday, Oct 6th, we’re gonna celebrate the 1 year anniversary of RPM Training.  No workouts for this one either…  Just food, drink, and not being sweaty while we hang out for once.  Mark your calendars!
  • Oct. 28th Ghost Pumps intergym comp:  2 person teams, all levels welcome, & costumes MANDATORY!

 

 

CROSSFIT

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

A.  back squat: 8-8-8-8; rest as needed

B. 3 rounds, each for time:

  • 100yds sled push (135/75)
  • 8 wall climbs
  • 100 double-unders

*rest ~ 3 min bt rounds

 

 

 

CSPORT

A. 4 sets:
30 sec jump rope
30 sec thrusters

B. 4 sets:
30 sec plank
30 sec mtn climbers

C. For time in any order and partition the reps in any way
50 cal row
50 push ups
50 box jumps
50 OH plate lunges
50 weighted sit ups
50 pull ups