Friday 8-31-2018
Warm Up
2 rounds
30 jumping jacks
10 mountain climbers
Strength
Jerk
5 @ 50%/ 5 @ 60%/ 5 @ 65%/5 @ 75%
Rest 2 minutes
AMRAP 85%
Metcon
AMRAP 12
6 HSPU
6 Knees To Elbow
6 Wall Balls
Warm Up
2 rounds
30 jumping jacks
10 mountain climbers
Strength
Jerk
5 @ 50%/ 5 @ 60%/ 5 @ 65%/5 @ 75%
Rest 2 minutes
AMRAP 85%
Metcon
AMRAP 12
6 HSPU
6 Knees To Elbow
6 Wall Balls
Warm Up
500m Row
10 Good Morning
Strength
Power Snatch
5 @ 50%/ 5 @ 60%/ 5 @ 65%/5 @ 75%
Rest 2 minutes
AMRAP 85%
Metcon
“Christine”
3 Rounds
500m Row
12 Deadlifts (body weight)
21 box jumps
15 minute cap
Warm Up
2 Rounds
30 Doubles
10 PVC Pass-thru
5 Push-ups
Strength
DB Bench Press
5 @ 50%/ 5 @ 60%/ 5 @ 65%/5 @ 75%
Rest 2 minutes
AMRAP 85%
Metcon
30 doubles
30 push-ups
30 doubles
15 Ring Dips
30 doubles
30 Alt 1 arm Russian KBs
30 doubles
10 MU
Warm Up
400m Run
10 Sit-ups
10 good mornings
Strength
Pendlay Row
5 @ 50%/ 5 @ 60%/ 5 @ 65%/5 @ 75%
Rest 2 minutes
AMRAP 85%
Metcon
4 Rounds
200m Run
10 pull-ups
10 weighted sit-ups
Warm Up
2 Rounds
10 burpees
10 OHS
Strength
OHS
5 @ 50%/ 5 @ 60%/ 5 @ 65%/5 @ 75%
Rest 2 minutes
AMRAP 85%
Metcon
EMOM 10- 5 burpees
3 points- 1 OHS (95#/65#)
2 points- 2 Thrusters
1 Point- 3 Front Squats
Accumulate as many points as possible
Quote of the Week 8-27-2018
“The good stuff didn’t just happen to you. You created it. Well done.”
NEWS
We are now in full swing with The 631 Throwdown 3.0 partner competition. I am very excited to have catering, vendors, and sponsorships already on board. I created a video highlighting the venue and the events for social media and also posted the first WOD- feel free to share!
This Tuesday afternoon I set up another photoshoot for everyone in the gym! I would love it if everyone could show to the 5:30 that day so we can get some great shots for the website and social media. Please wear your favorite CrossFit 631 gear.
PROGRAMMING
This week starts our sets of 5 for Power Snatch, OHS, and Jerk- use your numbers established last week to plug into the percentages prescribed. I also have included DB Bench Press and Pendlay Rows to round out our strength portions this week. It’s important to have your numbers ready for 50%, 60%, 65%, 75%, and then our AMRAP at 85%. After September 1st I will be implementing some software that will help you guys track these numbers and percentages more easily but until then we are going old school.
One last note on programming- I received lots of texts and comments these past few weeks about how well the strength and metcons have been going for everyone. I am really overwhelmed by all of your support and insist that it is YOUR hard work that has allowed me to push my athletes the way I have. Nothing makes me happier than getting a wall of text listing everyone’s PR increases on each lift! Programming shouldn’t feel silly or thrown together. It should be deliberate and intentional with each athletes goals in mind. I am extremely thankful and blessed that I have amazing, supportive members who execute my programming day in and day out- Thank you all.
COMMUNITY
Mel and I are about to leave for our End of Summer Party at Dipsy’s house! I want to thank the whole Ferrara clan for opening their home, thier pool, and their hospitality to us. Looking forward to seeing you all there!
ANOTHER GREAT WEEK IS AHEAD OF US- LET’S GET IT!
Warm Up
2 rounds
30 doubles
10 sit-ups
Strength
5 sets
:30 on :30 off
Weighted Plank Hold
Metcon
50-40-30-20-10
Doubles
30-25-20-15-10
T2B
25-20-15-10-5
Box Jumps
Warm Up
400m Run
10 OHS
Strength
15 minutes to establish
1RM Jerk
Metcon
3 rounds
400m Run
10 Shoulder to Overhead
Warm Up
2 rounds
10 burpees
15 good mornings
10 lunges
Strength
15 minutes to establish
1RM OHS
Metcon
10-9-8-7-6-5-4-3-2-1
OHS (95#/65#)
Burpees over Bar
Warm Up
2 rounds
100 feet overhead plate walk
10 push-ups
15 pass-thru
Strength
DB Bench Press
5-5-5-5-5
Metcon
AMRAP 15
100m Overhead plate walk (45#/25#)
15 DB Push-ups
10 DB Hang Clean
