1RM FS and Karen

Monday, February 17, 2020

Work Out of the Day

SKILL/SWOD

1RM Front Squat

METCON

“KAREN”
For Time:
150x WB 20/14

RX+

Back Squat
On the 0:00 – 9 @ 76%
On the 2:00- 7 @ 83%
On the 4:00 – 5 @ 90%
On the 6:00 – 3 @ 95%
On the 8:00 – 1 @ 100%
On the 9:00 – 1 @ 102%
On the 10:00 – 1 @ 104%
On the 11:00 – 1 @ 104%
On the 12:00 – 1 @ 104%
On the 13:00 – 1 @ 104%
On the 14:00 – 1  @ 104%
*Based On 5RM BS

Body Armor
Body Armor 3 Giant Sets:
7 Sing Arm Tempo KB DL (L)
15 Wt’d AbMat Sit-ups
7 Sing Arm Tempo KB DL (R)
:15-30 Sec Ring Plank


Hang Squat Clean

On the 1:30 x 6 Sets:
Clean Pull
Hang Clean Pull
Hang Squat Clean


Conditioning

Underrated”
AMRAP 9:

30/20 Double Unders
1 Hang Sq Cl (135/95/65)
30/20 Double Unders
2 Hang Sq Cl (135/95/65)
30/20 Double Unders
3 Hang Sq Cl (135/95/65)

Climb By 1 Rep Each Round

THIS WEEK AT A GLANCE

 

MONDAY

1.
1RM Front Squat

2.
“KAREN”
For Time: 
150x WB 20/14

 

TUESDAY

1.
Butterfly Pullup Skills/Drills

2.
For Time:
2 Mile Run
Cap: 30Min

3.
Optional Cashout:
20x Alternating TGU (As Heavy As Possible)

 

WEDNESDAY

1.
Build to a heavy 15x Deadlift

2.
“Dead Sea”…ish
For Time:
75x Lateral Burpees over Bar

Here is how it works:
2Min AMRAP:
150m Run
9x DL 245/165
AMRAP Lat. Burpees over Bar
Rest 1 Min… Repeat until 75x Lat. Burpees over Bar are complete.

You will only be allowed a max of 10x 2Min AMRAPs. 

 

THURSDAY

OPEN GYM OR…

3-5Rds (Not For Time)
5x OHS (From the deck)
10x T2B
10x BJ (As High As Poss.)
50x DU

-OR-

4Rds (Not for score)
4Min on/ 4Min off
Bike or Row

 

FRIDAY

1.
3Rds NFT
3x MsUp
6x Strict HSPU
25Sec Double KB Front Rack Squat Hold

2.
Fran Primer
6-4-2
Thrusters @ Wod Weight
Pullup
Goal: Transitions, breathing, and posture.

3.
“Fran”
For Time:
21-15-9
Thruster 95/65
Pullup
Cap: 15Min
Comp: 7/19/2019

CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY

PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!

2020 HEALTH CHALLENGE

Day 1: Start Getting It Right (Its not going to all come together today :))

NEWS & UPDATES

Welcome to a sport where typically our neighbors who don’t CrossFit:
1) don’t understand what the heck we’re doing,
2) think we’re weird, and
3) feel like we’re IN THEIR WAY all the time.
It’s the nature of the CrossFit-gym-beast.

Parking is a bit of a premium during busy classes so this is aimed at directing you on how and where to park without ruffling the neighbors’ delicate feathers and preventing your car from being towed😬!

DO NOT PART ACROSS THE STREET! YOU WILL BE TOWED! Mega Seating has already made good on that threat, please don’t tempt them.

Please do not park in front of THE NEW (NORTH MOST) BAY DOOR in the west-adjacent building in our parking lot. The new tenent is building out…a brewery! Can’t wait right?  We try to put cones out to prevent parking there. If our lot is full please park in the street, to the west, and not at any of the neighboring businesses lots. Our neighbors are fairly tolerant of our activities on Sunnydale and beyond. Yes, occasionally our athletes have WOD-brain and run in the middle of the street. Occasionally we swing wide out of the parking lot and forget to see if there are cars coming. Yes, we’re not perfect. Some of our neighbors have taken more aggressive stands to prevent us from parking where we don’t belong. There are three “don’t do’s”

  1. Don’t park in the spots across (north side of) the street where Mega Seating is now in business. They have a towing contract and threatened to use it.
  2. Don’t park in the spots in front of any other building– adjacent/west-most building  – so facing south, directly across from Mega Seating. West facing parking against that building is OK.
  3. NEW: Our landlord is working to get us more parking! He has commissioned the back “junk lot” to be turned into a graveled parking lot! You can park back there – and in the back of the building. Just be careful not to block our running path!