WOD

5.22.18 – Tuesday

NEWS

We will be closed on Monday, May 28 in observance of Memorial Day.

Missing men’s wedding band: light gray, domed, and has a brushed aluminum looking finish. It’s smooth without any bands or lips on it. Please contact info@cf312.com if you found the ring or saw it recently. Thanks!

101

SKILL/STRENGTH
4×5 Seated BtN Press @21X1; rest 2min

3 Rounds:
B1. 6-8 DB Bench Press @30X0; rest 45s
B2. 30s Chin over Bar hold; 90s

METCON
3 Rounds for max reps:
20/15 cal Assault Bike
Max DB Thruster (50/35)
-rest 3min

CROSSFIT

SKILL/STRENGTH
A. 4×4/leg Half Kneeling BTN Press @21X1; rest 2min

B1. 6-8 DB Bench Press @30X0; rest 45s
B2. Max Clapping Push-Ups in 20sec; rest 45s
B3. 30sec Chin Over the Bar Hold 30s; rest 90s

METCON
3 Rounds for max reps:
20/15 cal Assault Bike
Max DB Thruster (50/35)
-rest 3min-

STRENGTH

A. Power Snatch + Snatch Grip BTN Push Press + Heaving Snatch Balance 5x(1+2+1) @65% of 1RM Snatch
B. Tempo Front Squat 4×3 @31X1 @70% of 1RM Front Squat
C. Bench Press 5×5 @20X1 @75% of 1RM Bench
D1. 10 GHD Sit-Up w/3sec Neg; rest 90sec D2. 10 Partner Glute Ham Raise; rest 90sec, x 3 Rounds

5.21.18 – Monday

101

SKILL/STRENGTH
Snatch Technique…

METCON
For Time:
30/25 cal Row
30 Box Jumps (24/20)
-rest 2min-
30 Power Snatch (95/65)
30 Burpee over Bar
-rest 2min-
30/25 cal Row
30 Box Jump (24/20)

CROSSFIT

SKILL/STRENGTH
A.Snatch 3×3 @84% (or heavier than last time)
B. Sotts Press 3×8

METCON
For Time:
30/25 cal Row
30 Box Jumps (24/20)
-rest 2min-
30 Power Snatch (95/65)
30 Burpee over Bar
-rest 2min-
30/25 cal Row

 

5.20.18 – Sunday

CROSSFIT/101

Rest/Recovery/Skill/Make Up Day

ENDURANCE

“Jenkins”
Teams of 2 AMRAP 40
50 Burpees
400 meter Run
50 Kettlebell Swings (55/35)
400 meter Run
50 Pull-Ups
400 meter Run
50 Push-Ups
400 meter Run
*split reps as needed, run together

5.19.18 – Saturday

 

8 a.m. – STRENGTH

A. Power Clean 1×1 @80%, 2×2 @15-25# less than 80% (increase from last week)
B. BTN Split Jerk 1×1 @93% (of C&J)
C. Back Squat 1×2 @85%, 1×2 @90%, 1×1 @95%
2 Rounds: D1. 10/side Staggered Stance Good Mornings; rest 45s; D2. 5 Seated Box Jumps; Rest 90sec
2 Rounds: E1. 30sec Hollow Hold; rest 45s; E2. 6/leg Dead Bugs; rest 45sec E3. 40sec Superman; Rest 90sec

9 a.m. – 101/CROSSFIT

Teams of 3, AMRAP 20
20/14 Cal Row
200m Run w/Medball (20/14)
2 Rounds of Cindy

Notes:
-Teammates each start at one station and rotate upon completion by each member

10 a.m. – CROSSFIT

In teams of 2, 5RFT:
400m Run (together)
20 Power Snatches (135/95) (total)
15 Synchro Burpee Facing Bar

Notes:
-Teammates run together, split snatches evenly and do burpees in sync

5.18.18 – Friday

CROSSFIT

SKILL/STRENGTH
A1. 2 Front Squats @10X8; rest 90sec
A2. 6-10 Strict Knees-to-Elbows @2020; rest 2min, x3

B1. 30-45sec Weighted Side Plank (DB at hip); rest 60sec
B2. 50m/arm Single Arm Farmer Carry (heavy); rest 90sec x3

METCON
Every 2min for 7 Rounds:
20 Air Squats
3 Ring Muscle-Ups
5 Hang Power Clean (155/105)

Notes:
-For consistent splits
-Score fastest and slowest splits

 

5.17.18 – Thursday


CROSSFIT/101

Rest/Recovery/Skill/Make Up Day

SKILLS CLASS

STRENGTH/SKILL
GHD Sit-Up/Hip and Back Extension

METCON
AMRAP 12
25 Sit-Ups
10 Left Arm Overhead Walking Lunge (50/35)
10 Right Arm Overhead Walking Lunge (50/35)

STRENGTH

A. Snatch 4×1 @93%
B. Front Squat 1×1 @85% (increase from last week)
4 Rounds: C1. 10 Romanian Deadlift (@60% of C&J); Rest 60-90sec; C2. 50m/each arm Single Arm Famer Carry; rest 60-90sec
3 Rounds: D1. 10 Incline Prone DB Row; rest 60-90sec; D2. 10 DB Chest Flys; rest 60-90sec

Notes:
-Increase (B), and (C1) over last week’s weights

5.16.18 – Wednesday

101

SKILL/STRENGTH
Clean & Jerk Technique, then..
3×1 Clean & Jerk

METCON
3RFT:
10 Deadlift (275/185)
50 Double Unders

CROSSFIT

SKILL/STRENGTH
Clean & Jerk 2-1-2-1-2-1; rest 2-3min (wave sets)
Front Squat 3×6 (heavier than last time)

METCON
3RFT:
10 Deadlift (275/185)
50 Double Unders

5.15.18 – Tuesday

101

SKILL/STRENGTH
Overhead Squat Technique

METCON
Teams of 2, 3 Rounds of AMRAP 3:

Round 1
18 Burpee Box Jump Overs (24/20)
18 Overhead Squats (95/65)
Max Cals on Rower in remaining time

-Rest 3min-

Round 2
15 BBxJO
15 OHS (115/85)
Max Cals on Rower in remaining time

-Rest 3min-

Round 3
12 BBxJO
12 OHS (135/95)
Max Cals on Rower in remaining time

Notes:
-Partners alternate 3min AMRAPs, Partner 1 works for all 3min while Partner 2 is resting, and vice versa

CROSSFIT

SKILL/STRENGTH
Back Squat 5×2 @20X1; rest 3min
B1. 4-6/leg Deficit Reverse Lunge (KBs in Front Rack, 4-6” deficit); rest 45sec
B2. 30-45sec Hollow Hold (weight with plate/db overhead and between legs); rest 90sec, x3

METCON
Teams of 2, 3 Rounds of AMRAP 3:

Round 1
18 Burpee Box Jump Overs (24/20)
18 Overhead Squats (95/65)
Max Cals on Rower in remaining time

-Rest 3min-

Round 2
15 BBxJO
15 OHS (115/85)
Max Cals on Rower in remaining time

-Rest 3min-

Round 3
12 BBxJO
12 OHS (135/95)
Max Cals on Rower in remaining time

Notes:
-Partners alternate 3min AMRAPs, Partner 1 works for all 3min while Partner 2 is resting, and vice versa

STRENGTH

A. Clean & Jerk 5×1 @82% (increase from last week)
B. Back Squat 1×3 @80% (increase from last week)
C. Deadlift 4×5 @70% (increase from last week)
2 Rounds
D1. 10/side Unilateral KB Sit-Up; rest 60sec
D2. 60sec Plank Reach Out Hold; rest 60sec
D3. 10 Back Extenstions (weight if necessary); Rest 60sec

5.14.18 – Monday

NEWS

SAVE THE DATE!
Murph 2018 Workout & BBQ – June 30, Sign up for a heat in Zen Planner now!

We are proud to host our annual Murph workout and BBQ benefiting the Wounded Warrior Project.

Please click here to donate

101

SKILL/STRENGTH
Handstand Push-Ups Technique

METCON
AMRAP 12
25 Alt DB Snatch (50/35)
50 CTB Pull-Ups
25 Alt DB Snatch
50 HSPUs

CROSSFIT

SKILL/STRENGTH
A1. Close Grip Bench Press 6-4-3-2 @30X0; rest 90s (heavier than last time)
A2. Prone BB Row 4×2.2.2.2 @21X1; rest 5-10s/90s

METCON
AMRAP 12
25 Alt DB Snatch (50/35)
50 CTB Pull-Ups
25 Alt DB Snatch
50 HSPUs

5.13.18 – Sunday

CROSSFIT/101

Rest/Recovery/Skill/Make Up Day

ENDURANCE

“Hotshots 19”
6 RFT:
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pull-Ups
400 meter Run

Nineteen City of Prescott (Arizona) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days earlier. It was the deadliest wildfire in Arizona’s history.