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Stamina Squats and No Air

Monday, December 7, 2020

Happy Birthday Phil R!

Pictured above: Coach Hay and CJ. #PowerCouple

WORKOUT OF THE DAY

1. STAMINA SQUATS 
OTM x 10 min (5 rds)
Min 1 4 FS
Min 2 8 BS
57% 1RM FS
Week 2

2. NO AIR
42 Pull ups
21 PSn
30 C2B Pull ups
15 OHS
18 BMU
9 Sq Sn

BB: 115/85
Cap: 25’

THIS WEEK-AT-A-GLANCE

TUESDAY

1. BINGO BANGO
AMRAP 18’
15/12 Cal Bike or 20/15 cal row or 200m run
12 PC 115/85
9 Burpee BJO 30/24

2. GYMNASTICS CONDITIONING
For quality:
21 Burpees
2:00 HS walk practice (goal is 50’)
15 Burpees
2:00 HS Walk practice
9 Burpees
2:00 HS Walk practice
Cap: 10′

WEDNESDAY

I. BUY LOW, SELL HIGH (25’)
A. AMRAP 5’
Buy in: 150 DU
10 Kipping HSPU
15 OHS 95/65
Rest 3’

B. AMRAP 5’
Buy in: 100 DU
10 Kipping HSPU
10 OHS 135/95
Rest 3’

C. AMRAP 5’
Buy in: 50 DU
10 Kipping HSPU
5 OHS 185/135

II. PUSH JERK
3 Rounds (from the deck)
12 PJ at 60% 1RM
12 Pushups

THURSDAY

A recommended series of mobility and stretches as an option will also be on the board. This will be a regular option for Thursday programming from here on out.

OPEN GYM OR…

Option 1: WORK LIST FOR THE WEEK:
15’ AMRAP (for quality)
250m Row
:20 Accumulated LSit
5 Attempts at Ring/Bar MU Progression
16 Alternating pistols or progressions

OPTION 2 ACTIVE RECOVERY
For quality:
1 Mile run
200m Sandbag run
200m Farmer carry
200m Sandbag run
1 Mile run
Cap: 40′

FRIDAY

I. GREEN MONSTER
3 RFT:
50 WB 20/14
25 T2B
10 Devil Press 50/35
Cap: 30’

II. ACCESSORY WORK/time permitting
2 Rounds
10 Dips as hard as possible (ring, bar, box)
8 Strict pull ups
6 Parallette pushups
:30 Chin over bar chin-up hold (underhanded)

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

Please be aware of CFK’s need for the west rig. Classes are often preset with boxes and other equipment, so please ask a coach before taking equipment or setting up in this area.

-Many thanks from the CrossFit Kids Classes!

 


Results from this Sunday’s CFK Winter WODerland Competition…Crossfit Kids brought home 3 podium finishes:
Amari 1st place, Mackenzie 1st place, Landon 2nd place. A huge congrats to all of our CFK athletes!

NEWS AND UPDATES

 

UPCOMING
CROSSFIT COMPETITIONS
 

Saturday, January 16, 2021
CROSSFIT ABF NEW YEAR’S REVOLUTION
Location: Valor Fitness
Price: $180 for a team of 2
The New Years Revolution event will feature opposite-sex teams of two competing in novice, intermediate, Rx and masters division.
Registration: link here

 

Saturday, January 30-31, 2021
CLEARWATER RUNNING FESTIVAL
Location: Clearwater Beach
Price: $35.00 for the mile up to $100.00 for the marathon
Races: 1 mile, 5K, 5mile, Half Marathon, Marathon (plus greater distances)
Registration: link here

 

Saturday, February 6, 2021
THE VALOR GAMES
Location: Valor Fitness
Price: $150 for a team of 2
Divisions: Novice, Intermediate, Masters 35+, Rx
Registration: link here

 

Thursday, February 18th – Monday, March 22nd
THE CROSSFIT “OPEN”
Location: Hosted at Rebels
Price: $20.00 for the 5 weeks, paid directly to CrossFit
All age and ability divisions
Registration: coming soon

Saturday, May 8th
MASTER’S MAYHEM
Location: CrossFit Palm Harbor
Price: $70 per person
Individual competition: beginner, intermediate, elite
Age divisions: 35-39, 40-44, 45-49, 50+
Registration: link here

SundayBingo Bango