WOD

1.12.19 – Saturday


REMINDER

Please check into class even if you reserved a spot, if you arrive late please try to check in while warming up or ask a coach to check you in at the front coaches kiosk by the main whiteboard. Thanks again!

8 a.m. – STRENGTH
SB Back Squat 3×5 (Moderate)
DL 3×5 @ 87% of 5RM
Bent Over Barbell Row 3×6 (Moderate)
Pull-ups 3×10
Ab Rollout 3×10;Plank 3×1 min
Reverse Hyper 3×10
*6 week peaking cycle starts next week, please email info@cf312.com for spreadsheets with calculations based off your previous 5rm

 

9 a.m. – CROSSFIT/101

Teams of 3, 25 AMRAP
5 Deadlifts (275/205)
10 Sit-ups
15 Air Squats
*Notes: One athlete working at a time. Scale deadlift for 5 unbroken challenging reps

10 a.m. – CROSSFIT

“Nate”
AMRAP 20
2 Ring Muscle-ups
4 HSPU
8 KBS (70/55)

1.11.19 – Friday

CROSSFIT

STRENGTH/SKILL
Barbell Cycling
3 Rounds:
In a :30 Second Window: Max Power Snatches (50%)
Rest :60 Seconds
In a :30 Second Window: Max Power Snatches (55%)
Rest :30 Seconds
In a :20 Second Window: Max Power Snatches (60%)
Rest 2:20

METCON
METCON
AMRAP 3
Max Squat Cleans (155/105)
-Rest 3 Mins-
AMRAP 3
Max Squat Cleans (185/135)
-Rest 3 Mins-
AMRAP 3
Max Squat Cleans (225/165)
*Scale for 10+ reps each AMRAP

1.10.19 – Thursday

CROSSFIT

Rest/Make-up Day

SKILLS CLASS
STRENGTH/SKILL
Hand Stand Walk + Progressions

METCON
Take 15 Minutes to find max HS walk or hold hardest variation

STRENGTH
Bench Press 3×5 @87% of 5rm
Close Grip 3×5 @75% of 5rm
Single Arm DB Press 3×10 each side (moderate weight)
Dips 3×10
Banded SA Burnout 1×100 each side (rep out until complete)

1.9.19 – Wednesday

101

SKILL/STRENGTH
Hang Clean Technique

METCON
For Time:
Teams of two will complete 4 rounds each (total of 8 rounds per team) of:
5 Pull Ups
10 Hang Cleans (115/75)
15 Push-ups
*While one partner works through the round, the other must hold a plank, if plank is broken other partner must stop working, rest as needed throughout this triplet.

CROSSFIT

SKILL/STRENGTH
Push Press
3×10

METCON
For Time:
Teams of two will complete 4 rounds each (total of 8 rounds per team) of:
5 Pull Ups
10 Hang Cleans (115/75)
15 Push-ups
*While one partner works through the round, the other must hold a plank, if plank is broken other partner must stop working, rest as needed throughout this triplet.

1.8.19 – Tuesday

STRENGTH
Deload Week
Squat 3×5 @ 87% of 5RM
BG Split HS 3×8 Each Leg
Goblet Squat 3×15 (Moderate Weight)
Ab Rollouts/Planks 3×10, rest 1 Min
*Lots of rest, water, food to get ready for next 6 week competition peak

101

SKILL/STRENGTH

Push Press Technique then
3×8 Push Press

METCON
On the 4:00 x 4 Rounds:
15/12 Calorie Assault Bike
10 Burpee Box Jump Overs (24/20)
10 KBS

CROSSFIT

SKILL/STRENGTH
2 Rounds:
90 Seconds to accumulate max Ring Muscle-ups; Rest 3 mins
60 Seconds to accumulate max Ring Muscle-ups; Rest 3 mins
30 Seconds to accumulate max Ring Muscle-ups; Rest 3 mins
*Scale to hardest ring variation (Hips to rings, Ring Kips, toes-to-rings)

METCON
On the 4:00 x 4 Rounds:
15/12 Calorie Assault Bike
10 Burpee Box Jump Overs (24/20)
10 KBS (70/55)
*Scale to finish under 3 minutes each round
*Score slowest round

1.7.19 – Monday

NEWS
Our 6-Week Gymnastics workshop is open for registration and spots are filling up. Matt Szenda and MaryKay Dreisilker will be coaching a 1 hour specialty workshop every Friday at 6:30pm starting 1/25/19.This is a great chance to get individual attention and homework to improve all of your gymnastics skills. Click here to register and pricing details or visit the Events section in your PushPress app. This workshop if open for all skill levels, keep an eye out for more information!

101/CROSSFIT

SKILL/STRENGTH
Back Squat Technique then
Back Squat 3×8

METCON
For Time:
60 Double Unders
30 Dumbbell Snatches (50/35, alternating)
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Toes to Bar
60 Double Unders
30m Handstand walk
60 Double Unders
30 Dumbbell Snatches (50/35, alternating)
*Sub 8 wall walks for HS walks

CROSSFIT
SKILL/STRENGTH
Back Squat 3×10

METCON
For Time:
60 Double Unders
30 Dumbbell Snatches (50/35, alternating)
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Toes to Bar
60 Double Unders
30m Handstand walk
60 Double Unders
30 Dumbbell Snatches (50/35, alternating)
*Sub 8 wall walks for HS walks

1.6.19 – Sunday

 

CROSSFIT/101

Rest/Recovery/Skill/Make Up Day

STRENGTH

Test 5RM Deadlift

ENDURANCE

2 Rounds for time of:
50 Double-unders
25 Hang Power Cleans (115/85)
50 Double-unders
25 Push Press (115/85)
50 Double-unders
-Rest 5 mins-
2 Rounds for time of:
25 Pull-ups
25 HSPU
-Rest 5 Mins-
2 Rounds for time:
40/30 Cal Row
40 Burpees over rower

1.5.19 – Saturday

8 a.m. – STRENGTH
Test 5RM Bench Press

9 a.m. – CROSSFIT/101

30 AMRAP
Teams of 3
Row 150 Calories
75 Wallballs (20/14)
60 Box Jumps (24/20)
45 Cleans (135/95)
*Notes: One athlete works at a time, split reps evenly

10 a.m. – CROSSFIT

Teams of 2
30 Min AMRAP
5 Ground to Overhead (135/95)
7 Chest-to-bar Pull ups
9 Wall Balls (20/14)

 

1.4.19 – Friday

NEWS

Please complete your profiles on our new gym software, PushPress. Take a look at your emails from us that contain detailed instructions on how you will check in to class, purchase retail items, and manage your memberships once they have been added by our staff. If you have an active membership please make sure to reserve a spot in class and check in at the members kiosk near the mobility area upon arrival. If you have any questions please ask a coach or email us at info@cf312.com


CROSSFIT

STRENGTH/SKILL

Bar Muscle-Up Practice and Progressions

METCON

4 Rounds for time of:
15 Deadlifts (155/105)
12 Strict Ring Dips
9 Knees-to-elbows

1.3.19 – Thursday

101/CROSSFIT

Rest/Recovery/Skill/Make Up Day

SKILLS CLASS

STRENGTH/SKILL
Pistol Technique

METCON
10 Minute AMRAP
5 Push-ups
10 Pistols (alternating)
15 Ring Rows

STRENGTH

Test 5RM Back Squat
Notes: We will be testing 5 rep max lifts this week. Saturday is Bench Press and Sunday is Deadlift.