Monday, February 10, 2020
Happy Birthday Howard L. and Coach Moana!
Work Out of the Day
RX+
Back Squat
With a Running Clock:
On the 0: 9 Reps @ 70%
On the 2: 7 Reps @ 77%
On the 4: 5 Reps @ 84%
On the 6: 3 Reps @ 89%
On the 8: 1 Rep @ 96%
On the 9: 1 Rep @ 99%
On the 10: 1 Rep @ 102%
On the 11: 1 Rep @ 105%
On the 12: 1 Rep @ 108%
*Percentages of your 5RM Back Squat*
Body Armor
3 Giant Sets:
16 DB Front Rack Step Back Lunges (Foot Elevated)
:30Sec DB Hollow Hold
Rest 2 Min Btwn Sets
Conditioning
“Dead Space”
On the 5:00 x 5 Rounds:
7 PSn (115/85/65)
15/12 Cal Bike
7 OHS (115/85/65)
20 x 10M Shuttle Runs
*Score is your slowest round.
THIS WEEK AT A GLANCE
MONDAY
- 3 Rounds
10 PP @ 85% 1RM
5 PJ
10 Push up
25 Abmat sit ups - “Beetlejuice”
4 Rounds :45 on/:15 off
1. Bike for calories
2. Burpee
3. Row for calories
4. DU
5. Rest
TUESDAY
- “Grace”
30 C&J (135/95)
10′ cap
Comp to: 2/1/19 - EMOM (3 Rounds)
1. 10 Thrusters (75/55)
2. 10 T2B
3. 10 OHS
4. 10 Pull up
5. Rest
WEDNESDAY
- 3 x 10 AMRAPS
1. 10′ AMRAP
10 HSPU
30 Cal row
30 Pistol
**3 minute transition**
2. 10′ AMRAP
25 Air squat
10 PC (95/65)
25 Air squat
10 FS
25 Air squat
10 JK
**3 minute transition**
3. 10′ AMRAP
21 DB alt SN (50/35)
15/12 Cal bike
9 BJ (24/20)
THURSDAY
OPEN GYM OR…
- 3 Rounds NFT:
50′ DB OHWL right (50/35)
50′ DB OHWL left (50/35)
10 Strict pull up
5 Strict dip
4 Alt TGU
25′ HS walk - 2 Rounds at A Steady Pace
750m row
400m run
100 DU
FRIDAY
- “The Upset” Version 2.0 (Front Squat)
Set 1:
Increase by 3 reps
Increase by 20/10 pounds each three reps until unable
Set 2:
Decrease by 20/10 pounds
AMRAP @ each load starting where set 1 left off - Paw Patrol
15′ AMRAP
60 DU
20 T2B
10 HSqSn (135/95)
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!
NEWS & UPDATES
PALEO STORE
Have you checked out our paleo store lately? We have a TON of delicious, good for you snacks, as well as recovery, pre-WOD and hydration drinks, Progenex protein and other goodies.
New to the store are EPIC BARS and STICKS. They are savory, high protein snacks that are packed with the highest quality animal meat available. Each bar is rich in protein, low in sugar, gluten free, grain free, and absent of both soy and dairy. We have a variety of flavors that are dying to be tasted.
Also new to the store are STEVE’S PALEOKRUNCH.
They are gluten-free, grain-free and guilt-free granola with a delicious, lightly sweetened blend of almonds, seeds, coconut, and a touch of honey. We have a variety of delicious flavors to choose from.
New to our Paleo fridge is Kill Cliff “Endure”.
While marketed as post workout carb, the slow release can benefit you as a pre and intra WOD supplement as well. It provides electrolytes for hydration and useable sugar for training/recovery.
Swing on by the store before or after you WOD and see what we have in stock for you! Instructions on “How to shop” are posted on the fridge and by the front door, or you can ask any coach!