Back on the boat

Session4 is here… maybe time for an upgrade?

 

 

CROSSFIT

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

A. bar muscle-up practice 15 min

B. 3 rounds for time:

40 cal row
50 KB goblet squat (53/35)
60ft handstand walk

 

 

CSPORT

A. :40 on/ :20 off x 4 rounds
Battle rope
Box jumps
Burpees

B. :40 on/ :20 off x 4 rounds
Plank
Wtd. sit ups
Lunges

C. AMRAP in 12 min
200m run
10 DB front squats
200m row
10 DB push press

D. 10-1
KBS
Push up to renegade rows

 

 

 

 

Quote of the Day

“Do not pray for an easy life, pray for the strength to endure a difficult one.” – Bruce Lee

Dead shot

One step, two step…

 

 

 

CROSSFIT

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

A. 3 rounds for time:

21-15-9 deadlifts (275/185)
21-15-9 burpee pullups
90 double-unders

B. 3 sets:
10 KB windmill ea side
10 DB RDL
30s wall sit

 

 

CSPORT

A. 3 sets:
10 heavy weighted squats
10 air squats for speed
10 squat jumps
rest as needed b.t sets

B. 3 sets:
500m row
21 pull ups
12 DB ground to OH (2 arm)

C. 3 sets:
400m run
21 Push ups
12 Russian Twists per side

 

 

 

Quote of the Day

“Plans are only good intentions unless they immediately degenerate into hard work. ” – Peter Drucker

Step it up

Rowing team!

 

 

CROSSFIT

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

A. strict press: find “technique priority” 1RM – uncompromised core, no overarching low back

B. 3 rounds for time:
20 DB step ups
25 GHD situps
30 pushups
600m run

 

 

CSPORT

A. 15, 12, 9, 6, 3
KBS
Bench press
200m run each round

B. 15, 12, 9, 6, 3
Cal Air bike
Burpees
200m row each round

C. 15, 12, 9, 6, 3
Box jumps
Wall Balls
1 min plank each round

D. 3 x max reps push ups, rest 2 min b.t sets

 

 

Quote of the Day

“Without hard work, nothing grows but weeds. ” – Gordon B. Hinckley

OPEN GYM

Happy Labor Day!

 

 

Stuff to know about…

  • Labor Day: The gym will be open on Monday from 8am to noon for open gym only, no official classes.
  • Programming note:  You may have noticed this week in our S&P Cycle there is a new abbreviation (acs).  It stands for “Accessory” because we are going to be replacing the second “pull” day in the cycle for a little accessory work. This will give us a chance to add in some more nuanced strength/skill work and change things up a bit occasionally. Have fun with it!

 

 

OPEN GYM today 8am to noon!  

 

 

 

Quote of the Day

“The most dangerous place to be is in your comfort zone. ” – unkonwn

Pull thru

Teens class in the zone.

 

 

Stuff to know about…

  • Labor Day: The gym will be open on Monday from 8am to noon for open gym only, no official classes.
  • Programming note:  You may have noticed this week in our S&P Cycle there is a new abbreviation (acs).  It stands for “Accessory” because we are going to be replacing the second “pull” day in the cycle for a little accessory work. This will give us a chance to add in some more nuanced strength/skill work and change things up a bit occasionally. Have fun with it!

 

 

CROSSFIT

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

A. snatch DL + snatch + hang snatch x 5 sets

B. For time:

50 pullups
50 thrusters (75/45)
25 pullups
25 thrusters
500m row

 

 

CSPORT

A. 21, 15, 9
Seated Arnold press 2 arms
Pull ups
Cal row

B. 21, 15, 9
RDL
Lunges per leg
Cal AB

C. 21, 15, 9
Burpees
KBS
400m run each round

D. 21, 15, 9
Ab Wheels
Weighted sit ups
1 min plank each round

 

 

Quote of the Day

“The most dangerous place to be is in your comfort zone. ” – unkonwn

See you Ladder

Ringers.

 

 

Stuff to know about…

  • Labor Day: The gym will be open on Monday from 8am to noon for open gym only, no official classes.
  • Programming note:  You may have noticed this week in our S&P Cycle there is a new abbreviation (acs).  It stands for “Accessory”, because we are going to be replacing the second “pull” day in the cycle for a little accessory work. This will give us a chance to add in some more nuanced strength/skill work and change things up a bit occasionally. Have fun with it!

 

 

CROSSFIT

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

A. Tabata air squats x 8rds

B. 10 down to 1
power cleans (55-60%)
box jumps
strict ring dips

 

 

CSPORT

A. AMRAP in 10 min
200m run
10 bench press
15 goblet squats

B. AMRAP in 10 min
200m row
10 barbell curls
15 sit ups

C. 10-1
KBS
Push ups

D. 10-1
Back ext.
Russian twists per side

 

 

Quote of the Day

“A lot of hard work is hidden behind nice things.” – Ralph Lauren

Gettin loopy

Serious work going down here!

 

 

Stuff to know about…

  • Labor Day: The gym will be open on Monday from 8am to noon for open gym only, no official classes.
  • Programming note:  You may have noticed this week in our S&P Cycle there is a new abbreviation (acs).  It stands for “Accessory”, because we are going to be replacing the second “pull” day in the cycle for a little accessory work. This will give us a chance to add in some more nuanced strength/skill work and change things up a bit occasionally. Have fun with it!

 

 

CROSSFIT

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

5 rounds for time:

block run
15 OHS (115/75 or ~ 50%1RM)
15 T2B

 

 

CSPORT

A. 3 rounds:
Run: Block, 800m, 400m
25 med ball sit ups
25 thrusters

B. 3 rounds:
Row: 1k, 750, 500m
25 body rows
25 box jumps

C. 3 rounds:
1 min plank
15 side bends per side

 

 

Quote of the Day

“The two most important days of your life are the day you were born, and the day you find out why.” – Mark Twain

misdirection

15 UB pullups… no problem.

 

 

Stuff to know about…

  • Labor Day: The gym will be open on Monday from 8am to noon for open gym only, no official classes.
  • Programming note:  You may have noticed this week in our S&P Cycle there is a new abbreviation (acs).  It stands for “Accessory”, because we are going to be replacing the second “pull” day in the cycle for a little accessory work. This will give us a chance to add in some more nuanced strength/skill work and change things up a bit occasionally. Have fun with it!

 

 

CROSSFIT

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

A. 3 sets

8-10 SA seated Arnold presses ea. side
8-10 ring pushups @ 31X1
30 sec ring plank hold
10-15 DB bicep curls

B. For time:

75 burpees
75 DB deadlifts
75 GHD situps
*start with burpees or GHDs

 

 

CSPORT

A. Every 2 min, complete 1 round of:
250/200m row
10 burpees
rest remainder of each 2 min interval x 4 sets

B. Every 2 min, complete 1 round of:
200m run
10 KBS
rest remainder of 2 min interval x 4 sets

C. 3 rounds for time:
50 lunges
40 sit ups
30 wall balls
20 cal bike

 

 

Quote of the Day

“The two most important days of your life are the day you were born, and the day you find out why.” – Mark Twain

no breaky

Burpees and deads.

 

 

Stuff to know about…

  • Labor Day: The gym will be open on Monday from 8am to noon for open gym only, no official classes.
  • Programming note:  You may have noticed this week in our S&P Cycle there is a new abbreviation (acs).  It stands for “Accessory”, because we are going to be replacing the second “pull” day in the cycle for a little accessory work. This will give us a chance to add in some more nuanced strength/skill work and change things up a bit occasionally. Have fun with it!

 

 

CROSSFIT

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

A. 4 sets:
5 bench press (AHAP)
10 pushups (AFAP)
*rest ~ 3 min

B. AMRAP in 20 min:

10 UB cal row (1 pull/cal / 2 pulls/cal)
15 UB pullups
20 UB push presses (75/45 – scale as needed to get to a load that you can do UB)
25-30-35-40-45… UB double-unders (goes up by 5 each round)

*if you break a set, rest longer and try it again.

 

 

CSPORT

A. AMRAP in 20 min
Big block run buy in
+
AMRAP with time remaining:
10 burpees
15 body rows
20 KBS
200m run

B. AMRAP in 20 min
1 mile bike buy in, either bike
+
AMRAP with time remaining:
10 ab wheels
15 DB hang squat cleans
20 weighted step ups
400m c2 bike or .25 mile AB

 

 

 

Quote of the Day

“It is not the length of life, but depth of life.” – Emerson

have a ball

It was muscle-up madness last week!

 

 

Stuff to know about…

  • Programming note:  You may have noticed this week in our S&P Cycle there is a new abbreviation (acs).  It stands for “Accessory”, because we are going to be replacing the second “pull” day in the cycle for a little accessory work. This will give us a chance to add in some more nuanced strength/skill work and change things up a bit occasionally. Have fun with it!

 

 

CROSSFIT

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

A. 2 pwr clean & jerks @ 65-75% EMOM for 15 min

B. 4 rounds, each for time
400m run
25 wall balls
*rest 2 min

 

 

CSPORT

A. 15, 12, 9, 6, 3:
Bench Press
SA rows per arm
200m row each round

B. 15, 12, 9, 6, 3:
Thrusters
Lunges per leg
200m run eac round

C. 15, 12, 9, 6, 3:
Cal AB
Box jumps
1 min plank each round

D. 15, 12, 9, 6, 3:
Alt. curls each arm
Push ups
15 weighted sit ups each round

 

 

 

Quote of the Day

“It is not the length of life, but depth of life.” – Emerson