Counting Calories

Nooner Snatches.

 

 

Things to know…

  • The Open is Coming!  In case you missed it, The CrossFit Open is moving to October, which means we are only weeks out from our 2nd Open of the year.  It starts October 10th, and you can register here!  We will be reprising our Friday Night Lights each week for 5 weeks, which means all classes on Friday afternoon/evening will be replaced with our OPEN house (5-7pm), which will include both scaled and CSPORT versions of the workout.  Hope to see you there!

 

 

 

CROSSFIT

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

A. AMRAP in 25 min, at start and top of every 5 min, do 1/2 lap heavy sandbag or farmer carry

*Choose one

Cal Row
Cal C2 bike
Cal Assault bike
Cal Ski erg

B. 50 ab wheel reps

 

 

CSPORT

A. AMRAP in 20 min
Big block run buy in
+
AMRAP with time left
10 Weighted situps
15 box jumps
200m run

B. AMRAP in 20 min
1 mile row, or 1 mile air bike
+
AMRAP with time left
10 thrusters
15 bent over 2 arm rows
200m row

C. AMRAP plank hold in 3 min

 

 

 

Quote of the Day

“Hard work never killed a man.” – Scottish Proverb

Love, Karen

Ring row row.

 

 

Things to know…

  • The Open is Coming!  In case you missed it, The CrossFit Open is moving to October, which means we are only weeks out from our 2nd Open of the year.  It starts October 10th, and you can register here!  We will be reprising our Friday Night Lights each week for 5 weeks, which means all classes on Friday afternoon/evening will be replaced with our OPEN house (5-7pm), which will include both scaled and CSPORT versions of the workout.  Hope to see you there!

 

 

 

CROSSFIT

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

A. 3 sets
8-10 KB clean to bottoms-up press ea side
30 sec starfish pose ea. side
30 sec dead bug w/ lateral tension ea. side

B. “KAREN”

150 wall balls for time (20/14)

 

 

CSPORT

A. 15, 12, 9, 6, 3
Bench press
Push ups
200m row each round

B. 15, 12, 9, 6, 3
KBS
Lunges per leg
200m run each round

C. 21, 15, 9
DB push press
Pull ups or body rows

D. 21, 15, 9
Cal Bike
Burpees

 

 

 

Quote of the Day

“What comes easy won’t last. What lasts won’t come easy.” – unknown

Gotta Tabata

Ring row row.

 

 

Things to know…

  • The Open is Coming!  In case you missed it, The CrossFit Open is moving to October, which means we are only weeks out from our 2nd Open of the year.  It starts October 10th, and you can register here!  We will be reprising our Friday Night Lights each week for 5 weeks, which means all classes on Friday afternoon/evening will be replaced with our OPEN house (5-7pm), which will include both scaled and CSPORT versions of the workout.  Hope to see you there!

 

 

 

CROSSFIT

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

A. jerk: to a heavy double

B. 8 rounds Tabata on each, no rest bt movements, keep the clock running:

ring rows
pushups
OH DB walking lunge (single arm)
DUs

 

 

 

CSPORT

A. 21-15-9

DB FS
Push Press
400m run or row each round

B. 21-15-9

K2E
KBS
400m run/row

C. 21-15-9

weighted situps
Cal bike
1 min plank ea round

 

 

 

Quote of the Day

“Hard work betrays none.” – Hachiman Hikigaya

Push n pull

Another day at the office.

 

 

Things to know…

  • The Open is Coming!  In case you missed it, The CrossFit Open is moving to October, which means we are only weeks out from our 2nd Open of the year.  It starts October 10th, and you can register here!  We will be reprising our Friday Night Lights each week for 5 weeks, which means all classes on Friday afternoon/evening will be replaced with our OPEN house (5-7pm), which will include both scaled and CSPORT versions of the workout.  Hope to see you there!

 

 

 

CROSSFIT

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

A. 1 power snatch + 1 hang sq snatch:

1 set EMOM @ 60% x bonus 6 min, then 6 min to find RM of complex

B. 5 rounds for time

20yd sled push (135/75)
20yd base sled pull (135/75)
10 Heavy RKBS
10 HSPUs

 

CSPORT

A. 21-15-9

DB FS
Push Press
400m run or row each round

B. 21-15-9

K2E
KBS
400m run/row

C. 21-15-9

weighted situps
Cal bike
1 min plank ea round

 

 

 

Quote of the Day

“The only easy day was yesterday.” – Fred (among others)

Grip n Dip

That’s burpee time.

 

 

 

CROSSFIT

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

A. box squat: 5-5-5-5-5

B. 6 rounds for time:

5-7-9-11-13-15 clean & jerk (155/105)
15 pullups

 

CSPORT

A. 5 rounds:
Pull ups 25, 20, 15, 10, 5
Bench press 25, 20, 15, 10, 5
200m run each round

B. 5 rounds:
Ab wheels 25, 20, 15, 10 ,5
Wtd lunges 25, 20, 15, 10, 5 (per leg)
200m row each round

C. 3 rounds
25 cal bike
25 no push up burpees
1 min plank

 

 

Quote of the Day

“The only easy day was yesterday.” – Fred (among others)

30 rotten scoundrels

Side plankin.

 

 

CROSSFIT

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

A. 3 rounds, each for time:

30 cal assault bike
30 GHD situps
30 OHS (95/65)

*rest 5 min bt rounds

 

CSPORT

A. EMOM x 10 min
odd: 15 thrusters AFAP
even: 10 burpees

B. EMOM x 10 min
odd: 15 body rows
even: 10 box jumps

C. AMRAP in 10 min
10 curl to press- balance on 1 leg, 5 right, 5 left
20 Russian twists
200m run

D. AMRAP in 10 min
Weighted sit ups: 3, 6, 9, 12, 15…
Push up to renegade row: 3, 6, 9, 12, 15….
Cal bike or row: 3, 6, 9, 12, 15….

 

 

Quote of the Day

“The world belongs to the energetic.” – Emerson

3rd down

Comp4 is here.

 

 

CROSSFIT

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

A.. 5 rounds for time:

21 pushups
18 SA KB snatch (53/35, 9 per side)
15 burpees
12 cal row

B. 2 rounds (choose weights that are just barely light enough to get the first round unbroken)

25 DB curls
25 skull crushers
25 lateral raises

 

 

CSPORT

A. 3 sets:
15 skull crushers
15 SA DB rows each side
:30 side plank per side, add weight

B. 3 sets:
15 RDL
15 banded hamstring curls
:60 plank

C. For time:
Block run
50 sit ups
50 lunges- 25 per leg
50 push ups
50 lunges
50 sit ups
Block run

 

 

 

Quote of the Day

“The world belongs to the energetic.” – Emerson

kellyish

Shane crawling around on the bottom of the XPT pool.

 

 

CROSSFIT

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

A. bench press: Max reps @ 90%/75% bw

B. “AMRAP Kelly”

AMRAP in 22 min:
400m run
30 box jumps (24/20)
30 wall balls (20/14)

 

CSPORT

10 rounds:
5 burpee pull ups
10 squats
15 sit ups

800m run or row

5 rounds:
10 KBS
20 lunges 10/10
30 Russian twists 15/15

800m run or row

1 round:
50 wall balls
50 good mornings, hands on hips
50 banded strict press

 

 

 

Quote of the Day

“Without labor nothing prospers.” – Sophocles

Hunting strictland

New Shorts are in!

 

 

CROSSFIT

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

A. UB power clean: 10 down to 1 ladder @ 50%

B. AMRAP in 22 min:

9 strict pullups
200m run
8 strict HSPUs
200m run
7 strict toes to bar
200m run

 

CSPORT

10 rounds:
5 burpee pull ups
10 squats
15 sit ups

800m run or row

5 rounds:
10 KBS
20 lunges 10/10
30 Russian twists 15/15

800m run or row

1 round:
50 wall balls
50 good mornings, hands on hips
50 banded strict press

 

 

 

Quote of the Day

“Wherever you go, go with all your heart.” – Confucious

Sledder done

Walk this way…

 

 

CROSSFIT

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

A. back squat: 3-3-3-3-3 (building to 90%)

B. 30 sec sled push for max laps x 5; rest 3-4 min (add 45-50% bodyweight to the sled)

*during your rest periods, perform 1 attempt of max reps ring dips (4 attempts total)

 

 

 

CSPORT

A. AMRAP in 10 min
KBS 3, 6, 9, 12…
Goblet squats 3, 6, 9, 12….
100m run each round

B. AMRAP in 10 min
DB bench press: 3, 6, 9, 12…
Body rows: 3,,6 ,9, 12…
100m row each round

C. AMRAP in 20 min
Block run buy in
+
AMRAP with time remaining:
5 ab wheels
10 barbell curls
15 lunges per leg
200m run
25 Jump rope

 

 

 

 

Quote of the Day

“Wherever you go, go with all your heart.” – Confucious