All the Maxes!

 

CROSSFIT

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

CrossFIt Total

20 Minutes to find 1RM Back Squat

15 Minutes to find 1RM DL

10 Min to Find 1RM Bench Press

Dont want to lift? Take the Los Gatos Trail from the gym towards downtown, once you hit the fence at Miles Ave, Turn around and come back. 5K never hurt anyone…

 

CSPORT

A. 100 Wall balls for time:
* at the start, and every min = 5 push ups
10 min cap

B. 4 sets:
10 cals
15 curls
20 lunges, 10 per leg

400m run

C. 4 sets:
10 burpees
15 DB ground to OH (two arms)
20 sit ups

400m run

D. 4 sets:
10 Ab wheels
15 Pull ups
20 Tri ext.

400m run

 

Full Press

 

CROSSFIT

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

A – Press in Split Triple – 9 Min
B – Push Jerk Double – 8 Min
C – Split Jerk Single – 7 Min

D – 21-15-9
Push Press 115/75
BBJO
Ring Dips

 

CSPORT

A. AMRAP in 6 min- as a warm up
10 lateral side steps with band, per side
10 front raises with plate
10 sit upsB. AMRAP 12 min
400m run
15 DB DL
:45 plank

C. AMRAP 12 min
400m row
15 box jumps
15 KBS

D. AMRAP 12 min
10 Bench Press
20 alternating wave Battle rope
10 Burpees
20 two arm wave battle rope

For the ladies!

 

CROSSFIT

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

Girls Relay

 

Mary Relay
20 Mins
5 Handstand push-ups
10 1-legged squats
15 Pull-ups

100/80 cal  c2 bike

Nancy Relay
5RFT
400 meter run
15 Overhead squat 95 lbs/ 65

100/80 cal c2 bike

Isabel or Grace
30 Snatches @ 135/95 or 30 C& J

1 Partner works at a time, switch each round

 

CSPORT

 

400m run

3 rounds:
25 sit ups
10 pistols each leg

400m run

3 rounds:
25 sit ups
10 weighted lunges each leg

400m run

3 rounds:
:45 Plank
10 curl to press

400m run

3 rounds:
:45 plank
15 KBS

uncomfortable

Can it be Saturday already…

CROSSFIT

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

A – Snatch
10 Min to find 1RM High Hang Snatch

B – 5 sets of 3 position snatch (top to bottom)

C – 15 min Amrap
6 Muscle Ups
12 DB Step Overs
18 DB Deadlifts

 

CSPORT

15 min clock
5 knees to elbows
10 HR push ups
15 sit ups
*at the start, and every 5 min, run 200m

30-20-10
Cals
Thrusters
KBS swings
:90 plank each round

Triplet Thursday

 

CROSSFIT

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

A – Strict Press
EMOM x 12

Waves
3 reps
2 reps
1 rep
*increase each round

1 Max set @50%

B – For Time
1 Mile Run
30 Clean & Jerks 155/105 ( 8 min Cap)
30 T2B
20 Min Cap

CSPORT

A. every :90 x 6 sets
100m run + AMRAP sit ups with time left
B. every :90 x 6 sets
8 burpees + AMRAP plank with time left

B. 21-15-9
Cals
DB bench press
box jumps

C. 21-15-9
Pull ups
lunges per leg
200m run each round

D. 21-15-9
cal Bike
Push ups
side bends each side

Power Hour

 

CROSSFIT

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

Power Hour

5RFT
5 lateral burpees
5 Power Snatch 165/110

-5-

3RFT
20 Cal Row
20 GHD

-5-

5RFT
50 DU
25 Air Squat
25’ HSW

CSPORT

A. Final Week – Strength Cycle
3 sets:
5-8 bench press
5-8 weight squats
+
1 set:
1 min max reps push ups
1 min max reps air squats

B. 4 rounds:
15 RDL
25 sit ups
400m run

C. 4 rounds:
10 burpees
1 min plank
500m row

 

Feel the Burn

Darcie on the home stretch of a 4k row! Excellent work this weekend doing 5! FIVE workouts! Very Well Done!!

CROSSFIT

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

A –Squat Cleans
EMOM
0-3 1 @ 75%
4-7 1 @ 79%
8-11 1 @ 83%

B – 4 RFT
5 Squat Cleans 65% of 1RM
10 HSPU
15 Cal C2 Bike

 

CSPORT

A. Every 2 min x 4 sets (8 min clock)
300/250m row + AMRAP box jumps w time left

B. every 2 min x 4 sets (8 min clock)
200m run + AMRAP wtd. sit up

C. Every 2 min x 4 sets (8 min clock)
20/15 cal + AMRAP walking lunges

D. 15 min:
1 min plank
15 kbs
15 air squat
15 seated OH press
50 jump rope

Something Different

 

CROSSFIT

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

A – Back Squats

Every 2min x 6

3 @ 75%

Immediately into 5 broad jumps

 

B – Every 5 min x 5

8 Heavy Front Rack Lunges

12 jumping split lunge

16 Lateral jumps

100m run (sprint)

 

CSPORT

A. 4 sets:
10 S.A. kneeling arnold press each arm
10 Push ups
15 tri ext.

B. 4 sets:
10 SL RDL each leg
10 floor glute bridges with band
10 goblet squats

C. 3 rounds
Run 800m, 400m, 200m
15 Body rows
20 DB weighted step ups
25 Sit ups
30 Russian twists

Derby Day! Its a long shot!

 

CROSSFIT

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

Teams of 2

200 cal bike ride ( switch every 25 cal)

200 yard sled ( drag down, push back, switch every 40)

100 Power Cleans 185/105

100 OH Lunges 135/95 (switch every 5)

50 HSPU (switch every 5)

50 Strict pull-ups (Switch every 5)

50 Sand Bag Clean ( move it 20 Yards after every 5)

 

CSPORT

A. 12-10-8-6-4-2
Bench press
Clapping push ups
15 tri ext. each round

B. 12-10-8-6-4-2
Weighted lunges – per leg
Jumping squats
:30 wall sit each round

C. 3 rounds:
1k/ 750m/ 500m ROW or bike (x2)
40 sit ups
30 Alt DB Snatches 10/10
20 Good mornings
10 K2E

Double down

 

The way it should be.. Please help us help you, by keeping the weights organized they are easier to find giving us more time to do the things we love.. like burpees

CROSSFIT

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

A – Clean
12 min  1RM Squat Clean

into

EMOM 13,14, 15

2 @ 70%

 

In honor of our Masters athletes , we will pace them though this, and cheer them on. Today we take on Event 1

 

B – 3 rounds of time of:

15 deadlifts, 225 lb / 155

35 overhead squats, 75 lb. / 55

90 double-unders

Time cap: 15 minutes

ED – 185, 65!

 

CSPORT

A. 8 min
10 lateral band walks- each leg
10 glute bridges with band
10 Front raises with Plate

B. AMRAP in 15 min
50 Jump rope
25 Jumping CTB pull ups
10 Ball Slams
*at the start, and every 5 min, run 200m

C. 4 rounds:
10 Cals
10 2 arm DB ground to OH
10 Jack Knives