Friday

 
Skill: Review Power Clean for barbell warm up.
WOD: Re-test- ‘Elizabeth’ (power clean) (10-12 min cap)
21-15-9 reps for time: power cleans (95,135#), dips
*scale power clean 50-60% of 1 rm.
Kathy rocking out power cleans during 'Elizabeth'!

Kathy rocking out power cleans during ‘Elizabeth’!

Thursday

WOD: P1. Warmup to working loads/movements.
P2. AMRAP 10 min: 3 back squats from rack (135,225#) * scale to 65-70%., 6 pull-ups, 9 double-unders
Gabe doing 185# backsquats during today's WOD.

Gabe doing 195# back squats during today’s WOD.

Wednesday

WOD: P1. Shoulder Press. 5@ 40%. 5 @ 50%. 5@ 60%.
Work on positioning and SPEED through the press.
Skill: Power Clean P1-4. 10 min.
P2. EMOT 30 sec for 5 min: 3 power cleans(95#,135#) *Scale to “Elizabeth” weights
We are back from vacation, but not before visiting CrossFit Impetus in Playa Del Carmen.  We had a great class with Coach Stephania and look forward to our next visit.

We are back from vacation, but not before visiting CrossFit Impetus in Playa Del Carmen. We had a great class with Coach Stephania and look forward to our next visit.

Saturday

Teams of 2: 3 rounds (each person) for time:
Partner 1 runs 400m; while partner 1 is running, partner 2 is completing AMRAP of back squats (95,135#) ~40-50%
switch partners and complete the same work load.

 

Friday

WOD: ‘Ryan’ 5 Rounds for time: 25-30 min range MAX.
7 Muscle ups (bar or rings) *Scale to 14 CTB pullups or just chin over bar pull-ups
21 Burpees (1′ above max standing height reach) *use pull-up bar or top of rings for height on jump

Thursday

Skill: P1-5.

WOD: P1. Deadlift: Warmup- 3@40-50, 3@50-60, 3@60-70%. Working loads- 5@75%, 3@85%, 1+@95%.
P2. 5-10 min. of POST hamstring/hip mobility (MANDATORY)

Wednesday

WOD: 3 Rounds: 10 back squats from rack (body weight or scale to ~60% of 1 rm.), 15 Dips (same as last week), 20 box jumps (20,24”)

Back squat, dip, box jump WOD to start the day!

Back squat, dip, box jump WOD to start the day!

Tuesday

Skill: P1-5.

WOD: P1. Shoulder Press: 5-4-3-2-1. Use sets as warmups to 1 rm. 55-100+%.
P2. Tabata hollow body box/bar/ring holds. 20 seconds on x 10 sec. off x 8 rounds. 4 min total.

Monday

WOD: Run 3 x (200m, 400m, 600m) recover 1:1 work/recovery ratio
Post times for each distance. (re-test)
*modify or scale to rowing if needed: 250,500,800m.
Friends who workout together push each other to do their best!

Friends who workout together push each other to do their best!

Be sure to welcome these new faces to group classes!

Be sure to welcome these new faces to group classes!

Saturday

11a. Team WOD. ‘Jerry: Run 1 mile, row 2k, Run 1 mile.
*2 person teams, partners run together, share work on the rower, then run together.