Bottoms Up

 

Announcements:

Get your jump on all month!!

Sept – RPM 10K Challenge Register Here –>  https://rpmtraining.com/10k-challenge/

 

CROSSFIT

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

A. Deadlift

3 sets of 5 @ 80%

+

1 set of 20 RDL @ 40%

 

B. 10 down to 1 rep rounds of:

K2E
strict SA bottoms up KB press
KB pass thru walking lunges x 2; so 20 steps total in rd 1, 18 in rd 2, etc. (40/25)

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
25 cal air bike

Friday 15

 

Announcements:

Get your jump on all month!!

Sept – RPM 10K Challenge Register Here –>  https://rpmtraining.com/10k-challenge/

 

CROSSFIT

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

A. 15 rounds for time:

2 squat snatches (135/95)
4 burpees
15 double-unders

 

B. Successory Work

CSPORT

A. 3 sets:
10-15 Pull ups
10-15 Push ups

*rest as needed

B. 4 rounds for time
400m run
40 Sit ups
30 Wall Balls
20 KBS
10 Burpees

twelve for twenty two

 

Announcements:

Get your jump on all month!!

Sept – RPM 10K Challenge Register Here –>  https://rpmtraining.com/10k-challenge/

 

CROSSFIT

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

A. Power Clean + Hang Power Clean + Hang Squat Clean

12 mins to build to a heavy for the complex

 

B. AMRAP in 22 min:

12 wall balls (20/14)
12 hang power cleans (115/85)
12 box jumps (24/20)
12 cal airbike

CSPORT

A. 1 time through:

6 rounds Tabata ab wheel (for quality)
rest 1 min
6 rounds Tabata hollow rock (for quality)
rest 1min
6 rounds Tabata situps (for reps)
*you may start with either ab wheel or hollow rock, but everyone finishes with situps

B. 3 rounds:

10-12 single leg box squat @ 3211 each side
15 lateral band walk steps each direction
*for box squat, choose the lowest surface you can successfully squat to (big box > bench > small box…)

C. AMRAP in 15 min:

200m run
15 Hand release Push ups
15 DB burpee DL
40yds sled push

Keep pressing on

 

Announcements:

Get your jump on all month!!

Sept – RPM 10K Challenge Register Here –>  https://rpmtraining.com/10k-challenge/

 

CROSSFIT

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

A. Push Press + Push Jerk
(Off % of push press)
3 + 3 @ 75%
2x 2 + 2 @ 80%
1 + 1 @ 85%
1 + 1 @ 90%

B.

CSPORT

 

Cardio Sammich

 

Announcements:

Get your jump on all month!!

Sept – RPM 10K Challenge Register Here –>  https://rpmtraining.com/10k-challenge/

 

CROSSFIT

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

A.  1 Snatch Pull + Power Snatch + Snatch
Every :90 for 3 cycles
1 @ 60%
1 @ 65%
1 @ 70%
Increase 5-10# per cycle

 

 

B.  For time:

1k row
+
5 rounds of…

12/9 C2B pullups
20ft handstand walk
+
800m run

 

 

CSPORT

 

3 rounds for time or 45 min

60 lunges
100m run
50 situps
100m run
40 squats
100m run
30 cal row
100m run
20 dips
100m run
10 burpees
100m run

SQUATS….

The look on your face when 50 unbroken is up next, and your PR is 46…

 

Announcements:

Get your jump on all month!!

Sept – RPM 10K Challenge Register Here –>  https://rpmtraining.com/10k-challenge/

 

CROSSFIT

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

A. Back Squats

4 sets of 8

add 5-10% from your 10 rep max

 

B.  For time:

100 squats
35 toes to bar
80 squats
35 KBS (70/35)
60 squats
35 HSPUs
40 squats
35 burpees
20 squats

 

 

CSPORT

 

A. 4 sets:

30 lateral band walk steps (15/side)
20 alt. step ups
B. 4 sets:

12 plyo push ups
12 pull ups
C. AFAP in any order:

50 Wall Balls
100 double-unders
50 weighted sit ups
100 double-unders
50 KBS
100 double-unders
50 box jumps
100 double-unders

Pick your poison…

 

Announcements:

Get your jump on all month!!

Sept – RPM 10K Challenge Register Here –>  https://rpmtraining.com/10k-challenge/

Today  10 AM on… The Half Way Bash! Bring a friend, come hang out! Alot of double unders, food,
beverages, giveaways, and more…

RSVP
HERE

9:30am & Barbell Class cancelled for Today. Sorry for the
inconvenience crew!

 

 

CROSSFIT

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

A. Deadlift @ 80 %

2 Sets of:

1
2
3
4

 

B.  5 rounds for time:

4 stone/sandbag ground to shoulder
8 burpee pullups
400m run

CSPORT

 

A. 3 rounds:
100′ Sandbag carry
30 mt climbers
100 reps speed step

Block run or 800m row

B. 3 rounds:
15 box jumps
15 DB ground to OH
20 renegade rows (10/side)

Block run or 800m row

C. 3 rounds:
15 knees 2 elbows
20 level changes
25 wall balls

Block run or 800m row

Snatch Off

Jax counting reps!

Announcements:

Get your jump on all month!!

Sept – RPM 10K Challenge Register Here –>  https://rpmtraining.com/10k-challenge/

Sept 15th 10 AM on… The Half Way Bash! Bring a friend, come hang out! Alot of double unders, food,
beverages, giveaways, and more…

RSVP
HERE

9/15 – Saturday 9:30am & Barbell Class cancelled for Saturday. Sorry for the
inconvenience crew!

 

 

CROSSFIT

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

A. EMOM X 12
1-4 – 2 snatches 70%
5-8 – 1 snatch 80%
9-12 – 1 snatch  90%

 

B.  3 rounds for time:

50 double-unders
40 situps
30 pushups
20 power snatches (75/35)
10 bar over burpees

CSPORT

 

A. 3 rounds:
35 unbroken air squats AFAP
10 ab wheels
*rest 1 min bt rounds

B. reverse lunges: 3 x 15 ea. side

C. 3 rounds:
50 double-unders
40 situps
30 pushups
20 DB snatches
10 burpees

Hello Jackie

 

Shane showing efficiency on his air squats…

 

Announcements:

Get your jump on all month!!

Sept – RPM 10K Challenge Register Here –>  https://rpmtraining.com/10k-challenge/

Sept 15th 10 AM on… The Half Way Bash! Bring a friend, come hang out! Alot of double unders, food,
beverages, giveaways, and more…

RSVP
HERE

9/15 – Saturday 9:30am & Barbell Class cancelled for Saturday. Sorry for the
inconvenience crew!

 

 

CROSSFIT

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

EMOM for 16 min:

EVEN: 1-3 muscle-ups (UB)
ODD: 3 wall climbs

+

“Jackie”

For time:

1k row
50 thrusters (empty bar)
30 pullups

CSPORT

 

AMRAP in 40 min

800m row *

30 OH plate lunges

20 pull ups

10 burpees

800m run *

30 wall balls

20 push ups

10 box jumps

*sub 1500 m C2 bike if not available