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Sunday, July 2, 2017
170702: 10 Minutes: Find a heavy Turkish Getup for each arm –then– “Frantic” 4 Rounds: 21/18 Calorie Bike or Row 18 Thrusters (65/45#) 15 Pull-ups
View Article**Holiday Hours**
Happy (almost) Fourth of July!! Gym is CLOSED 7/4/2017…go outside and be independent.
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Monday, July 3, 2017
170703: 15 minutes: Find a 4 RM Turkish Getup, alternating hands after each rep –then– Teams of 2 Complete 6 synchronized rounds of: 7 Deadlifts (225/185) 5 Handstand Pushup 3 Bar Muscleups 1 160...
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Wednesday, July 5, 2017
170705: In 20 minutes complete: 8 rep max DB Bench press –and– 3 sets: 1:00 max reps @ 70% 1:00 rest –then– “Get a Grip” AMRAP 15: 15 Toes-to-Bar 15 Hand Release-Push-ups 160m KB Farmers Carry...
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Thursday, July 6, 2017
170706: 10 minutes to establish a heavy “Curtis P” –then– “Doce” AMRAP 4: 27 Calorie Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20″) Rest 4:00 AMRAP 4: 27 Calorie Row 21 Power Cleans...
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Friday, July 7, 2017
170707: “Isabel in Wonderland” For Time: 15 Snatches (135/95) into 3 Rounds: aka Escape from Wonderland 75 DU 50 Air Squats 25/18 Calorie Row into 15 snatches (135/95) –then– optional core
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Saturday, July 8, 2017
170708: “Bring the Chipper back” Team of 2: 100 DU 90 Sit Ups 80 Hang Power Cleans (95/65) 70 KB Swing (53/40) 60 Wall Balls (20/14) 50 Pull ups 40 Thrusters (95/65) 30 Tandem burpees 20 HSPU
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Sunday, July 9, 2017
170709: “Up Front” Front Squat – Heavy Single Push Press – Heavy Single Thruster – Heavy Single –then– EMOMx 10: Odd Minutes: 200m Run Even Minutes – 5 Thrusters
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Monday, July 10, 2017
170710: “Daniel” 50 Pull-Ups 400 Meter Run 21 Thrusters (95/65) 800 Meter Run 21 Thrusters (95/65) 400 Meter Run 50 Pull-Ups –then– CORE
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Tuesday, July 11, 2017
170711: E2:00 for 5 sets: Push press x2, Push Jerk x2. NOTE: Ascend in weight. Start @ ~50% of 1RM jerk –then– “All Over” 5 Rounds: 10 Power Snatches (95/65) 10 Box Jump-Overs (24/20″) — 630 Skills:...
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Wednesday, July 12, 2017
170712: Bench Press 5×5 Aim for ~70% –then– “Two-by-Four” 2,000m Row* *EMOM: 4 Burpees –then– CORE — 630 Yoga with Bee
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Thursday, July 13, 2017
170713: For Time: 2 rounds: 50/35 Calorie Row or Bike 800m Run 30 KB Swings (55/35) 20 Target Burpees — 630 Skills: Squat Night–Air-Front-Overhead
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**Mobility Night!!**
Attention CrossFit RX! Dr. Danny Matta is hosting a free night of mobility for all of you! Come on in, get “unglued” and learn how to improve your performance! WHAT: Snatch Mobility WHEN: Wednesday,...
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Friday, July 14, 2017
170714: “Body Karate” Tabata (8 x :20 on/:10 off) Air Squats Push-ups Sit-ups Burpees NOTE: Complete all 8 intervals before progressing to next station Score = Total reps –then– CORE
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Saturday, July 15, 2017
170715: “300%” Teams of 3: 100/70 Cal Row 100 Box Jump Overs (24/20″) 100 Power Snatch (75/55) 100 Toes-to-Bar 100 Power Snatch (75/55) 100 Box Jump Overs (24/20″) 100/70 Cal Row
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Sunday, July 16, 2017
170716: Build to a Heavy Set of 3 Deadlifts, touch-n-go –then- “Optimus Prime” AMRAP 7: Wallballs* (20/14#) *EMOM: 5 Deadlifts (225/155)
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Monday, July 17, 2017
170717: “Denim” AMRAP 15: 60 Double-unders 30/21 Calorie Row 15 Overhead Squats (115/80) –then- CORE
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Tuesday, July 18, 2017
170718: “Behind Bars” Power Clean: 10 min to work to heavy single –then– AMRAP 4:00: 400m Run 15 Burpees Over Bar Max Power Cleans (135/95) Rest 4:00 AMRAP 4:00: 400m Run 10 Burpees Over Bar Max Power...
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Wednesday, July 19, 2017
170719: “Hand Brake” 30-25-20-15-10-5: Calorie Bike or Row* *After each set, 1 round of: 5 Strict Pull-ups 10 Push-ups 15 Sit-ups –then– CORE
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