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Tuesday, May 23, 2017
Congrats Coach Kristen on your Level 1!! 170523: 3×15 Hip Bridges, aim for 185/135 3×12 KB Single Leg DL 70/55 –then- “Helen’s got Wheels” 3 Rounds: 40/30 Calorie Bike or row M/F scale 21 Kettlebell...
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Wednesday, May 24, 2017
170524: AMRAP 20: 400m run 42 Push Ups 21 Cleans (155/105) 42 Box Jumps (24/20) 21 Jerks (155/105) –then– CORE — 630 Yoga with Bee
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Thursday, May 25, 2017
170525: “Limitless” Teams of 3: AMRAP 7: 150/100 Calorie Bike or Row Max Clean & Jerk (135/95#) Rest 3:00 AMRAP 6: 120/80 Calorie Bike or Row Max Power Snatch (115/80#) Rest 3:00 AMRAP 5: 90/60...
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Friday, May 26, 2017
170526: 5 RM Strict Press 3 RM Push Press 1 RM Push Jerk –then– AMRAP 8: 10 Burpees 20 Slam Balls 30/20 40 Sit-ups –then– CORE
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Saturday, May 27, 2017
170527: “Whatcha Need” In Teams of 2: 75 Calorie Row 75 Dumbbell Thrusters (45/35) 75 Kettlebell Swings (53/35) 75 Sit Ups 75 Kettlebell Swings 75 Dumbbell Thrusters 75 Calorie Row
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Sunday, May 28, 2017
170528: “Goat Day” 20 Minute EMOM: Odd Minutes – Goat #1 Even Minutes – Goat #2 “Goat” – CrossFit slang for a movement we have difficulty with. Examples: Double unders, Ring Dips, Overhead Squats,...
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Monday, May 29, 2017
050628-N-0000X-002Navy file photo of SEAL Lt. Michael P. Murphy, from Patchogue, N.Y. Murphy was killed by enemy forces during a reconnaissance mission, Operation Red Wing, June 28, 2005, while leading...
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Tuesday, May 30, 2017
170530: In 15 minutes work up to a heavy single Squat snatch –then– “Stop & Go” AMRAP 4: 30 Double-unders 15 Power Snatch (75/55#) Rest 4:00 AMRAP 4: 30 Double-unders 12 Power Snatch (95/65#) Rest...
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Wednesday, May 31, 2017
170531: 3×10 Barbell good mornings 3×10 Banded hamstring curls –then– “Release Me” AMRAP 15: 10 Deadlifts (275/185) 20 Wall balls (20/14) 30 Situps –then– CORE — 630 Yoga with Bee
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Thursday, June 1, 2017
170601: “Street Fight” AMRAP 20: Teams of 2 Athlete’s complete full rounds, then switch: 12/9 Calorie Row 9 Box Jump-overs (24/20″) 6 Dumbbell Hang Squat Cleans (50/35#) — No 630 Skills until Coach...
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Friday, June 2, 2017
170602: “Inferno” 27-21-15-9: Toes-to-Bar Overhead Squats (95/65#) Over-the-Bar Burpees –then– CORE
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Saturday, June 3, 2017
170603: “Bag Lady” With a Partner Complete: 30-20-10 Thrusters (95/65) Pull Ups –then– 30-20-10 Deadlifts (225/155) Handstand Push Ups NOTE: One person works for a minute, then the next person works...
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Sunday, June 4, 2017
170604: 10 Minutes: Pistol Practice –or- 1 Rep Max Weighted Pistol -then- “Cement Mixer” Every 3:00 for 7 Rounds: 400m Run 12 Toes-to-Bar
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Monday, June 5, 2017
170605: “Hells Bells” AMRAP 20: 200 Meter Run 14 Kettlebell Deadlifts (70+/55+) 2 Rope Climbs –then– core
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Tuesday, June 6, 2017
170606: 12 minutes: Bench Press 4×8 –then– “Thumper” AMRAP 15: 1 Round of Strict “Cindy” 30 Double-unders –then- optional finisher. 100 standing banded hamstring curls (per leg) — No 630 Skills until...
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Wednesday, June 7, 2017
170607: Front Squat – Heavy Set of 5×3 –then– EMOMx12, Alternating: Min 1: 12 KB Front Rack Lunges (45’s/30’s) Min 2: 12 Ring Dips Min 3: 12 DB Box Step-ups (45’s/30’s) Min 4: 40 second Plank Hold...
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Thursday, June 8, 2017
170608: 3 Position Snatch: E:90 for 6 sets ascend in weight if able –then– “Power Wheels” AMRAP 3: 15/12 Calorie Bike 12 Power Snatch (95/65) Rest 3:00 AMRAP 3: 15/12 Calorie Bike 8 Power Snatch...
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Friday, June 9, 2017
170609: 4 Rounds: 10 Power Cleans (135/95) 10 Front Squats 10 Push Jerks 50 Double-unders -then– core
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Saturday, June 10, 2017
170610: “Chip & Rip” Teams of 2: 100 Calorie Row 100 Box Jump Overs (24/20″) 100 Deadlifts (185/125#) 100 Wallballs (20/14#) 100 Burpees 100 Wallballs (20/14#) 100 Deadlifts (185/125#) 100 Box...
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Sunday, June 11, 2017
170611: “Rope Burn” 120 Double-unders 60 Cal Row or Bike 60 Sit-ups 90 Double-unders 45 Cal Row or Bike 45 Sit-ups 60 Double-unders 30 Cal Row or Bike 30 Sit-ups
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