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

Thursday 8-29-2019

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

Wednesday 8-28-2019

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

Tuesday 8-27-2019

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

Blog Week of 8-26-2019

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

Monday 8-26-2019

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#)

Friday 8-23-2019

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

Thursday 8-22-2019

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 

Wednesday 8-21-2019

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

Tuesday 8-20-2019

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