Messed around and got a Triple Double

House Staub.

 

 

STUFF TO KNOW ABOUT…

  • Memorial Day Schedule:  We will be open from 9am to noon for Open gym only on Memorial Day.  Well, open gym and MURPH of course.
  • Schedule Changes (effective June 1):
    • No more 7pm classes due to lack of demand
    • Tuesday/Thursday afternoons will go like… 4:30 CrossFit, 5:30 Csport & Barbell, 6:30 CrossFit

 

 

CROSSFIT

In teams of 2…

A.  10 min (not inc. warm-up) to find max combined clean & jerk total; you may use two bars.

B.  12 rounds for time, alternating rounds with your partner:

  • 10 ring dips
  • 10 knees to elbows
  • 10 power snatches (95/65)

+1 lap farmer carry between rounds

*While one partner works, the other does 1 lap heavy farmer carry, so each partner will do 6 rounds of the triplet, and 6 farmer carries.

 

 

CSPORT

A. AMRAP in 45 min
50 sit ups
50 cals
50 box jumps
50 push press
50 DBDL
50 squats
50 body rows
50 KBS
50 push ups
*at the start and every 15 min, run 800m (3 runs total)

 

 

Quote of the day

“You can control two things:  your work ethic and your attitude about anything.”  – Ali Krieger

Going up!

Jump up and grab it.

 

 

STUFF TO KNOW ABOUT…

  • Memorial Day Schedule:  We will be open from 9am to noon for Open gym only on Memorial Day.  Well, open gym and MURPH of course.
  • Schedule Changes (effective June 1):
    • No more 7pm classes due to lack of demand
    • Tuesday/Thursday afternoons will go like… 4:30 CrossFit, 5:30 Csport & Barbell, 6:30 CrossFit

 

 

CROSSFIT

A. 2 squat cleans EMOM for 12 min

B. For time:

100 Cal Row
80 Wallballs
60 GHD
40 BJO
100’ 2-arm KB OH Walking Lunge

 

 

CSPORT

A. 4 rounds, :40 at each
Weighted step ups
Sit ups
Plank

B. 4 rounds, :40 at each
curl to press
Push ups
Air squats

C. AMRAP in 24 min
5 pull ups
10 cals
15 KBS
20 lunges 10/10
*at the start and every 6 min, run 400m

 

 

Quote of the day

“The supreme quality for leadership is unquestionable integrity.  Without it, no real success is possible, no matter whether it is on a section gang, a football field, in an army, or in an office.  – Dwight D. Eisenhower

Pressin on..

 

 

 

CROSSFIT

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

A. Jerk Balance: 3 x 2 @ 40%

B. Split Jerk: 6 x 1 @ 85%+ (do not max out)

C. Rogue Snatch & Press

3 RFT:

  • 20 DB Snatch
  • 9 HSPU

RX+ 100/ 70 PSHSPU
RX 70/50 Strict HSPU
50/35 HSPU

 

 

CSPORT

A. 15, 12, 9, 6, 3
Bench press
Ab wheels

B. 15, 12, 9, 6, 3
DB ground to OH
Russian twists, each side

C. 15, 12, 9, 6, 3
Cal row
Burpees

D. 15, 12, 9, 6, 3
Wall balls
200m run each round

 

Time Trials

 

CROSSFIT

S,P &P Cycle: squat -pull – presspull -OFF

A  –   9-15-21
Power Clean 95/65
OHS

-5 min-

4RFT
15 KBS
15 Pull-ups
15 Cal Row

-5-

3 RNFT
5/5 DB Row
3-8 Strict/ weighted dips
3-5 Strict T2B

 

 

CSPORT

Time trials, week 2 of 3
A. 500m row for time
B. 1,000m on concept 2 bike
Try to beat your time from last week!

C. Ab circuit:
3 sets:
15 Ab wheels
15 side bends each side
20 weighted sit ups
1 min plank

D. 1 round
50 cals
50 push ups
50 lunges
25 cals
25 push ups
25 lunges

E. 21-15-9
KBS
Goblet squats

SPRINT

 

CROSSFIT

S,P &P Cycle: squat –PULL – presspull -off

A  – Squat Snatch
On the Minute x 15:
Minute 1 – 3 Squat Snatch @ 65%
Minute 2 – 2 Squat Snatch @ 70-%
Minute 3 – 1 Squat Snatch @ 75%
Minute 4 – Rest
Minute 5 – 3 Squat Snatch @ 70%
Minute 6 – 2 Squat Snatch @ 75%
Minute 7 – 1 Squat Snatch @ 80%
Minute 8 – Rest
Minute 9 – 3 Squat Snatch @ 75%
Minute 10 – 2 Squat Snatch @ 80%
Minute 11 – 1 Squat Snatch @ 85%
Minute 12 – Rest
Minute 13 – 1 Squat Snatch @ 85-88%
Minute 14 – 1 Squat Snatch @ 85-90%
Minute 15 – 1 Squat Snatch @ 85-93%

B –  5RFT
5 Deadlifts 275/185
10 Burpees

  • meant to be a sprint, scale appropriate, TnGo, fast singles

 

CSPORT

1k row

4 rounds:
10 strict press
10 thrusters
10 weighted squats

800m run

4 rounds:
10 pull ups
15 wall balls
20 sit ups

1k row

4 rounds:
500m c2 bike
15 KBS
15 box jumps

Get Quick

 

CROSSFIT

S,P &P Cycle: SQUAT -pull – presspull -off

A – Back Squats

4 sets of 5 @ 70%

3 Tall Box Jumps After Each Set

B – 20-15-10-5

Back Squats ( from the floor) 155/105

DB Bench Press 50/35

Cal Bike

 

CSPORT

 

A. 4 sets:
10 DB bench press
15 tri ext
21 curls (7 series)

B. 4 sets:
10 RDL
20 weighted lunges

C. For time:
25 Thrusters
25 Cals
25 burpees
25 cals
25 pull ups or body rows
25 cals
25 push ups
25 cals

Double Down

 

CROSSFIT

S,P &P Cycle: squat -pull – presspull –OFF

 

Teams of 2

30 Overhead Squats 185/105
30 Overhead Squats 135/85
Into
30 Strict Pull-ups
30 Pull ups
Into
30 Strict HSPU
30 HSPU
Into
30 Squat Snatches 135/95
30 Squat Snatches 95/65

Individuals
15 Overhead Squats 185/105
15 Overhead Squats 135/85
Into
15 Strict Pull-ups
15 Pull ups
Into
15 Strict HSPU
15 HSPU
Into
15 Squat Snatches 135/95
15 Squat Snatches 95/65

 

 

CSPORT

A. 4 sets:
10 strict press
10 pull ups

B. 4 sets:
10 Bul. split squats each leg
10 pistols each leg

C. 3 rounds:
15 thrusters
15 push ups
400m run

D. 3 rounds:
15 weighted sit ups
15 ab wheels
400m row

Hinging at the Waist

Running into the weekend..

CROSSFIT

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

A – Power Clean + 2 Hang Squat Clean ( 1 @ knee, 1 below knee)

Build to a heavy single  in 15 Mins.

B – 3 x 1 @ 70%

 

C – 15 Min AMRAP

300/250m row

12 T2B

12 KB swing 

 

CSPORT

A. 1 min @ each x 4 rounds:
sit ups
plank
goblet squats
burpees
rest

B. AMRAP in 15 min
400m run
15 KBS
400m row
15 box jumps

C. AMRAP in 10 min
5 knees 2 elbows
10 cal bike
15 body rows

 

Thursday Special

 

CROSSFIT

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

For Time
1 Mile Run
75 wallballs
50 burpees
25 bar muscle ups

-5-

3x
15/10 cal assault bike
20 db OHS (10/10)

-5-

3 RNFT
15 Bent Row
20 Skullcrushers
20 Hammercurls
:20 l-sit

 

CSPORT

A. AMRAP in 10 min
10 bench press
15 sit ups
200m row

B. AMRAP in 10 min
10 seated OH press
10 weighted squats
200m run

C. AMRAP in 20 min
50 cal bike buy in
+
AMRAP with time remaining:
:45 plank
10 curl to press
10 box jumps
10 lunges per leg
10 cal bike

 

 

CROSSFIT

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

A – 12 minutes to find
Hang Snatch Double

For Time

B – For Time

Buy In 100’ DB OH walking Lunge
Into
3rounds
3 Rope Climbs
12 HSPU
24 DB Snatches

Cash Out 100’ OH walking lunge

 

CSPORT

A. Sport time trials
week 1 of 3
– 500m row for time
– 1,000m on concept 2 bike
*record your times, goal will be to improve times over the next 3 weeks

B. 40-30-20-10
DB hang squat cleans
Sit ups

C. 40-30-20-10
KBS
Goblet lunges
400m run each round