Monday, September 16, 2019
Happy Birthday Coach Haylee!!
Work Out of the Day
SKILL/SWOD
I. Build to a heavy 3 position power clean
(High hang/hang/floor)
METCON
II. A
3 Rounds
15 HPC (115/80)
15 Bar facing burpees
II. B
5 Rounds
1:00 ME calorie row
:15 Transition
1:00 Rest
:15 Transition
RX+
SKILL/SWOD
Deload Week
Tempo Overhead Squats
3 Sets of 1
Tempo: 5 Secs Down, 2 Sec Pause
Pausing Overhead Squat
3 Sets of 1
Pause: 2 Seconds in Bottom
METCON
Conditioning
“Hot Mess”
2 Rounds:
25 Overhead Squats (115/85/55)
35/25 Cal Bike
Midline
3 Rounds, Not For Time:
15 Hollow Rocks
18 Empty Barbell Good Mornings
21 GHD Sit-ups
24 Hip Extensions
THIS WEEK AT A GLANCE
MONDAY
- Build to a heavy 3 position power clean
(High hang/hang/floor) - 3 Rounds
15 HPC (115/80)
15 Bar facing burpees - 5 Rounds
1:00 ME calorie row
:15 Transition
1:00 Rest
:15 Transition
TUESDAY
- Ring muscle up drills
15 minutes to work 3-5 Ring MU
1:00 row after each set - For Time
21-15-9
WB
Pull up
Thruster (95/65)
BJ (24/20)
KBS (53/35)
Cap: 20′
WEDNESDAY
- Snatch primer
3 Rounds
3 OHS + 1 HSq Sn + 1 Sq Sn
~40% 1RM - Complex
Low HSq Sn (below knee) + Sq Sn
3×2
2×2 (increase %)
2×2 (increase %) - 3 RFT
60 DU
10 SDL HP (135/95)
10 PSn (135/95)
Cap: 15′
THURSDAY
OPEN GYM OR…
- For Completion
30 Strict HSPU
Rest 2 min
30 Kipping HSPU
Cap: 30′ - Midline strength
NFT
35 GHD sit ups
35 Hip extension
20 GHD sit ups
20 Hip extension
35 Abmat sit ups
35 Supermans
20 Abmat sit ups
20 Supermans
FRIDAY
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
SATURDAY OCTOBER 5TH, 2019
7:00 a.m. Open Gym and Legends Team WOD
8:00 am. Dr. Peter Blumencranz will speak to our community on Breast Cancer: statistics, prevention and treatment
9:00 am The annual “Helen Meets Grace” with spins for Tracy, Moana and Janette, Team WOD
10:00 am After Party! BYOB, chair and we’ll have some snacks! Play cornhole, boob-like games, and just hang out with your community.
Barbells for Boobs, the organization that provides screening mammograms for those who may not be able to afford them. DONATE, buy a shirt or at least check them out. SHOP their collection where proceeds also go to support their cause.
Like to make an impact? Sign up at the box to help Honorary Environment Chair, Megan Sawyer (message her on FB!) to deck out the box on Friday night in prep for Saturday’s event. #everything pink
The Mitchell’s/Whatevs Apparel has created a special shirt for this year’s event! SHOP HERE! (link repaired)
