Friday 8-30-2019
Warm Up
2 Rounds
10 Step-ups
10 Push-ups
10 Face Pulls
Strength
15 Minutes to Establish
1RM Strict Press
Metcon
AMRAP 12
24 Doubles
12 Box Jumps
6 HSPU
Warm Up
2 Rounds
10 Step-ups
10 Push-ups
10 Face Pulls
Strength
15 Minutes to Establish
1RM Strict Press
Metcon
AMRAP 12
24 Doubles
12 Box Jumps
6 HSPU
Warm Up
500m Row
20 Sit-ups
Strength
15 Minutes to Establish
1RM Front Squat
Metcon
“Jackie Got Abs”
1000m Row
50 Thrusters (45#/35#)
30 T2B
Warm Up
200m Run
10 Ring Rows
Strength
15 Minutes to Establish
1RM Pendlay Row
Metcon
1 Mile Run
(Aim for a PR)
Rest 4 Minutes
8 Sets Tabata Pull-ups
4 Sets Tabata Devils Press (35#/20#)
6 Sets Tabata DB Hang Cleans
Scored for Total Reps
Warm Up
2 Rounds With a Vest
5 Burpees
10 PVC Pass-thru
Strength
15 Minutes to Establish
1RM Bench Press
Metcon
3 Rounds
30 STOH (75#/55#)
20 Burpees Over Bar
10 KTE
Wear a Vest
Quote of the Week 8-26-2019
“There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.”
NEWS
The rumors are true- my Board of Directors and I are planning another Competition! We are thinking mid November sometime and it’s looking like another partner competition. I got such positive feedback from our last Throwdown that I couldn’t help myself but to do another. Start planning your teams and if you are interested in judging please let me know.
COMMUNITY
Our new T-shirts are almost all gone! Be sure to grab yours this week. If you missed out don’t worry too much, Dom and I are looking to put out a new design next month as well.
This week we start our Athlete Check-ins. Some of you have already received emails scheduling your appointment and if you haven’t, keep checking your inbox. These will be a chance to get some one on one time with me and discuss motivation and goals.
PROGRAMMING
Here we go- 1 Rep Max Week! Let’s fill up the board with heavy PRs and push our limits. Time to celebrate these powerful moments! I have some real interesting Metcons this week including pistols, a vested WOD, a Mile Run PR attempt and Tabata workout, a take on “Jackie”, and a straightforward, classic CrossFit AMRAP.
LET’S GET IT!
Monday
Strength
15 Minutes to Establish
1RM Deadlift
Metcon
30-20-10
Alternating Pistols
Alternating DB Snatch (50#/35#)
Tuesday
Strength
15 Minutes to Establish
1RM Bench Press
Metcon
3 Rounds
30 STOH (75#/55#)
20 Burpees Over Bar
10 KTE
Wear a Vest
Wednesday
Strength
15 Minutes to Establish
1RM Pendlay Row
Metcon
1 Mile Run
(Aim for a PR)
Rest 4 Minutes
8 Sets Tabata Pull-ups
4 Sets Tabata Devils Press (35#/20#)
6 Sets Tabata DB Hang Cleans
Thursday
Strength
15 Minutes to Establish
1RM Front Squat
Metcon
1000m Row
50 Thrusters (45#/35#)
30 T2B
Friday
Strength
15 Minutes to Establish
1RM Strict Press
Metcon
AMRAP 12
24 Doubles
12 Box Jumps
6 HSPU
Warm Up
2 Rounds
10 OHS
10 Walking Lunges
10 PVC Good Mornings
Strength
15 Minutes to Establish
1RM Deadlift
Metcon
30-20-10
Alternating Pistols
Alternating DB Snatch (50#/35#)
Warm Up
2 Rounds
20 Mountain Climbers
10 Push-ups
15 Sit-ups
Strength
15 Minutes to Establish
3RM Bench Press
Metcon
10-9-8-7-6-5-4-3-2-1
T2B
KBS
Box Jumps
Warm Up
2 Rounds
200m Run
10 Step-ups
Strength
15 Minutes to Establish
3RM Deadlift
Metcon
3 Rounds
25 Wallballs
400m Run
15 Step-ups Medball Overhead
Warm Up
2 Rounds
20 Doubles
10 PVC Squat Snatch
Strength
15 Minutes to Establish
3RM Pendlay Row
Metcon
21-15-9
Hang Snatch (95#/65#)
C2B Pull-ups
20 Doubles Before and After Rounds
Warm Up
20 Calorie Row
15 PVC Pass-Thru
10 PVC Strict Press
Strength
15 Minutes to Establish
3RM Strict Press
Metcon
60 Calorie Row
50 Push-ups
40 DB STOH (50#/35#)
30 HSPU
20 Ring Dips
10 Devils Press