6 Rounds
10 power cleans (135#/95#)
25 Wall Balls (20#/14#)
*Every 2 minutes 5 Bar facing
burpees
ENDURANCE CLASS
2 Rounds
Row 800m
80 Double unders
Row 600m
60 Air squats
Row 400m
40 push ups
SPRINT ROW 200 METERS!!!!!!
REST 2 MIN
*after round 2, the second you finish
your 200m sprint continue to row
800m very easy as a cool down.
2018 01 07
FOR TIME
1,200-m run Then,
12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats
Men wear a 20-lb. vest Women wear a 14-lb. vest Time cap: 25 minutes
*Record time (add 1 second for each rep not completed)
*Top female time at the 2017 Regionals: 16:10.88 (Val Volboril) *Top male time at the 2017 Regionals: 14:16.35 (Josh Bridges)
2018 01 05
3 Rounds
9 Deadlfits (225#/155#)
15 Pull Ups
3 Rounds
15 Deadlifts (185#/130#)
12 CTB pull ups
3 Rounds
21 Deadlfits (135#/95#)
9 Bar Muscle Ups
ENDURANCE CLASS
4 Sets (3.25 miles total)
Run 200 meters hard
Run 200 meters easy
Run 300 meters hard
REST/WALK 100 M
Run 300 meters hard (goal is same as last 300)
REST/WALK 100 M
Run 300 meters hard (same pace as last two)
REST 3 MIN
Bring a watch to keep track of your splits and rest time. The coach will not be able to keep track of everyones start and stop times, so be prepared to do this yourself.
2018 01 04
3 rounds for time of:
60 air squats
30 knees-to-elbows
30 ring push-ups
Endurance class
Death by sled
EMOM for as long as possible
50 M sled Sprint (90#/empty sled)
*Record total minutes completed
Check out our “Meet the coach” podcast with Coach Reed Van Diemen HERE
2018 01 03
FOR TIME
100 DB Snatches (50#/35#)
80 Wall Balls (20#/14#)
60 Box Jumps (24″/20″)
40 Calorie Row
60 Box Jumps
80 wall balls
100 DB Snatches
ENDURANCE CLASS
5 Rounds for time
20/14 calorie Assault bike
10 Burpee box jump overs (24″/20″)
2018 01 02
AMRAP 10 MIN
8 Thrusters (95#/65#)
9 T2B
10 Bar facing burpees
ENDURANCE WOD
15 sets
Row 60 seconds all out effort for max calories Row easy for 2 minutes
*Set this up on the rower under intervals with 60 seconds of work and 2 min of rest for 15 sets.
2018 01 01
It’s a NEW YEAR! We are closed in celebration, but take the time today to write down some objective goals you’d like to achieve this year.
I challenge you to make them fitness goals, rather than body composition goals. This will give you something tangible to strive for in the gym. Something like a sub 8-minute mile, 20+ rounds of Cindy, or a double bodyweight deadlift.
Having goals like this will force you to put in the work to reach them. Where there is work, there are abs!
If you haven’t yet, click HERE to listen to this weeks update. While you’re there, be sure to subscribe and leave us a five-star rating.
2017 12 31
FOR MAX REPS
AMRAP 2 MIN
15 PC (115#/85#)
12 Wall Balls (30# @ 11’/20# @ 10′)
9 SDHP (115#/85#)
6 BJ Overs (24″/20″)
REST 1 MIN
AMRAP 3 MIN
15 PC (115#/85#)
12 Wall Balls (30# @ 11’/20# @ 10′)
9 SDHP (115#/85#)
6 BJ Overs (24″/20″)
REST 1 MIN
AMRAP 4 MIN
15 PC (115#/85#)
12 Wall Balls (30# @ 11’/20# @ 10′)
9 SDHP (115#/85#)
6 BJ Overs (20″)
REST 1 MIN
AMRAP 5 MIN
15 PC (115#/85#)
12 Wall Balls (30# @ 11’/20# @ 10′)
9 SDHP (115#/85#)
6 BJ Overs (20″)
2017 12 29
For Time
21 DB PC (55#/40#)
21 DB PJ
400 M Run
18 DB PC
18 DB PJ
400 M Run
15 DB PC
15 DB PJ
400 M Run
ENDURANCE CLASS
EMOM 30 MIN
1: 15/10 Calorie Bike
2: 20/14 calorie Row
3: REST
*Pick a DB weight that you will have to rest between the
DB PC and PJ, but can go unborken on each modality.
* The run should take no longer than 1:45.
* Endurance class: Looking for calories that are accomplished
in under 45-50 seconds each round.
2017 12 28
FOR TIME
10-9-8-7-6-5-4-3-2-1
RING Dip
2-4-6-8-10-12-14-16-18-20
KB Swing (70#/53#)
Class Cash out
3 sets not for time
10-12 Single leg KB RDL’s each leg
10-12 single arm KB high pulls, each arm. from waist to collarbone at a controlled tempo
ENDURANCE CLASS
5 Rounds (1 minute at each station)
1: Row for Calories
1: Burpees to plate
1: Air Squats
1: Push-ups
1: REST
*Scale Ring dips with a ring pushup, then regular pushup, and finally a pushup on a barbell placed across the J-Cups.
Making sure we are staying balanced in the posterior & anterior chain with some accessory hinging patterns as well as shoulder health with some pulling from below. A motor pattern we see often in CrossFit (cleans, snatches, etc.), but rarely have control through the entire movement to keep the shoulder healthy.
2017 12 27