Isabel

 

 

**ANNOUNCEMENTS**

  • Student Summer Special:  $300 for 3 months.  Available through the end of June for students on Summer break.

 

 

CROSSFIT

Benchmark Sat!

A. “Isabel”

  • 30 snatches for time (135/95)

B. 3 rounds for time:

  • 400m run
  • 20 GHD situps

 

 

CSPORT

A. 3 sets:
20 bench press
20 pull ups

B. 3 sets:
20 weighted squats
20 weighted lunges

C. 3 rounds:
400m run
15 box jumps
15 burpees
30 sit ups

 

 

One arm bandit

 

 

**ANNOUNCEMENTS**

  • Student Summer Special:  $300 for 3 months.  Available through the end of June for students on Summer break.

 

 

CROSSFIT

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

A.  TnG squat clean: 8(50%)-6(60%)-4(70%)-2(80%); rest as needed

B. 7 rounds for time:

  • 12 pullups
  • 8 heavy single arm DB snatches (4 per side, AHAP)
  • 30 unbroken squats

 

 

 

CSPORT

A. 5 sets:
10 pistols per leg
10 push ups
200m run

B. 5 sets:
10 k2e
10 KBS
10 cals air bike or 200m row

C. 3 sets:
30 sit ups
30 sec battle rope double wave

 

Rub-a-dub-dub

 

**ANNOUNCEMENTS**

  • Student Summer Special:  $300 for 3 months.  Available through the end of June for students on Summer break.

 

 

CROSSFIT

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

A.  max reps bw/.75bw bench press x 4; rest as needed

B. max unbroken sets of 50 double-unders in 10 min (scale as needed)

C. 2 rounds for time:

  • 20 cal airbike
  • 40 back (hip) extensions
  • 60 abmat situps

 

 

CSPORT

Filthy Fifty

50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings
50 Walking Lunges
50 Knees to elbows
50 Push press
50 Back extensions
50 Wall balls
50 Burpees
50 Double unders
*45 min time cap

16.no thanks

Mornings are for wall balls.

 

**ANNOUNCEMENTS**

  • Student Summer Special:  $300 for 3 months.  Available through the end of June for students on Summer break.

 

 

CROSSFIT

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

A.  hang squat snatch: to a heavy single

B.  “16.1-ish”

AMRAP in 16 min:

  • 25ft OH walking plate lunge (45/35)
  • 8 burpee plate jumps (jump to top of plate on each burpee)
  • 25ft OH walking plate lunge
  • 8 toes to bar

 

 

CSPORT

40 min running clock:
*A,B,C,D are all 10 min AMRAPs
*Begin each 10 min with 400m run/row buy in

A.
20 OH plate lunges (10/leg)
20 Weighted sit ups
20 HR push ups

B.
5 pull ups
10 KBS
15 push press

C.
10 pistols or single leg box squats each leg
10 K2E
10 cal bike

D.
10 OHS w/PVC
10 weighted step ups
10 renegade rows

Grin and bear it

RPM tee in its natural habitat.

 

 

**ANNOUNCEMENTS**

  • Student Summer Special:  $300 for 3 months.  Available through the end of June for students on Summer break.

 

 

CROSSFIT

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

A.  back squat:  Find your 3RM for the day

B. 4 rounds, each for time:

  • 500m row
  • 40 yds bear crawl
  • 15 box jumps (24/20)

*rest 2 min bt rounds

 

 

 

CSPORT

A. 3 sets:
15 bench press
1 min ring plank hold

400m run

B. 3 sets:
10 back ext.
10 squat jumps

400m run

C. 3 sets:
20 hollow rocks
30  mtn climbers

400m run

D. 3 rounds:
25 wall balls
1 min airbike or C2 bike sprint

Benchmark sandwich

 

**ANNOUNCEMENTS**

  • Student Summer Special:  $300 for 3 months.  Available through the end of June for students on Summer break.

 

 

CROSSFIT

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

For time:

  • 20 burpee pullups
  • Elizabeth (21-15-9 sq cleans & ring dips)
  • Diane (21-15-9 deadlifts & HSPUs)
  • 20 burpee pullups

*running clock, no rest bt elements

**clean loads 135/95, DL loads 225/155

 

CSPORT

A. 4 sets:
10 Bulg. split squats each leg (rear leg on riser)
10 ab wheels
10 ball slams

B. 4 rounds:
400m run
10 burpee box jumps
20 pushups
25 situps
30 air squats

 

Simple sauce

Rock n Ropes.

 

**ANNOUNCEMENTS**

  • The CrossFit Regionals are under way!  Here’s how to watch.
  • Student Summer Special:  $300 for 3 months.  Available through the end of June for students on Summer break.

 

 

CROSSFIT

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

A.  Death by squat snatch (60-65%1RM)

B. 30 sec airbike sprint for max cals x 4; rest 2-3 min bt efforts

 

 

CSPORT

4 rounds for time:
80 yd sled push
25 wall balls
25 weighted sit ups
25 push press
400m run
*35 min time cap

 

dead ball

Plate Lunch.

 

**ANNOUNCEMENTS**

  • The CrossFit Regionals are under way!  Here’s how to watch.
  • Student Summer Special:  $300 for 3 months.  Available through the end of June for students on Summer break.

 

 

CROSSFIT

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

A.  strict press: 3-3-3-3-3; rest as needed

B. AMRAP in 15 min

  • 5 deadlifts (225/155)
  • 10 GHD situps
  • 15 wall balls (20/14)

 

 

CSPORT

A. 75 burpees for time
*at the start and top of every min, do 10 sit ups
*10 min cap

B. 4 sets:
10 bench press
10 body rows

C. 4 sets:
10 single leg floor bridge ea. side
10 KBDL

D. 4 rounds:
15 KBS
15 box jumps
200m run

Better late than…

 

 

**ANNOUNCEMENTS**

  • The CrossFit Regionals are under way!  Here’s how to watch.
  • Student Summer Special:  $300 for 3 months.  Available through the end of June for students on Summer break.

 

 

CROSSFIT

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

A.  1 squat clean & jerk EMOM for 15 min

B. 5 rounds for time:

  • 60yds sled push (135/75)
  • 15 pullups
  • 60 double-unders
  • 15 KBS (53/35)

 

 

CSPORT

A. Alternating TABATA x 8 rounds:
Renegade rows
DB ground to OH
Mtn climbers

B. AMRAP in 20 min
400m run or row
max UB reps push ups
max UB reps pull ups

C. 3 sets:
10 seated OH press
10 K2E