Fitness

Fitness: Tuesday, May 14th, 2019

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.

**Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph.

WOD:

1) Every 3:00 x 7 sets:

60 seconds Hard Assault Bike

+

50ft HEAVY Dog Sled Push

Use a Dog Sled weight that you can’t push unbroken for the 50ft, you should have to break. The Sled Push should take around 30-40 seconds.

2) 7 minute AMRAP:

14 D-Ball Bear Squats 70/50

7 Burpee Jumping Pull-ups


Extra Work:

3) 3 sets of:

25/side Banded External Rotation

+

10/side Single Arm Dumbbell Upright Rows

Rest 90-120 seconds between sets. Focus on movement/activation, not loading. Perform both movements on one arm, then switch to the other.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

https://www.youtube.com/watch?v=TdmJ6UOaSJU

Fitness: Monday, May 13th, 2019

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.

**Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph.

WOD:

1a) 0:00 – 10:00 – Every 2:30 x 4 sets: Back Squat (10-7-5-5)

Warm-up as needed. Start around 60% of your 1RM. Build through the sets as heavy as deemed fit. Reference last week for loading and work to build a little heavier.

1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side Front Rack Front-to-Back Lunge

Perform all reps on 1 leg, then switch to the other. Step forward into a lunge, then in one clean step, step all the way to a reverse lunge, and then back to center. That is a single rep. Perform 5 full reps on each leg.

1c) 18:00 – 26:00 – Every 2:00 x 4 sets: 10 Pause Hip Thrusts – Tempo (1-3-1)

Start at a moderate weight. Focus on position only as high as you can maintain a neutral spine, don’t drive yourself into hyper extension. Hold for a hard contraction for 3 seconds at the top.

2) 10 minute AMRAP:

15 Kettlebell Hang High-Pulls 53/35

50 Heavy Rope Single-unders


Extra Work:

3) Hip Extension: 50 reps

Break-up as needed.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Fitness: Saturday, May 11th, 2019

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.

**Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph.

WOD:

1) 3 rounds AQAP:

800m Run

30 Wall Balls 14/8

20 Kettlebell Swings 35/26


Extra Work:

2) Sled Drag: 400m @ Bodyweight

Stimulus is steady, consistent movement. Scale load as needed for desired stimulus.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

https://www.youtube.com/watch?v=jHARXQPvhdc

Fitness: Friday, May 9th, 2019

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.

**Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph.

WOD:

1a) 0:00 – 10:00 – Every 2:30 x 4 sets – Bench Press: 6 @ 70%, 6 @ 80%, 3 @ 90%, 2 @ 95%

Warm-up as needed. If you aren’t pushing heavy, accurate loading, and would like more “fitness” out of this, add in a 30 second Handstand Hold

1b) 10:00 – 20:00 – Every 2:30 x 4 sets – Deadlift: 6 @ 70%, 6 @ 80%, 3 @ 90%, 2 @ 95%

Warm-up as needed. If you aren’t pushing heavy, accurate loading, and would like more “fitness” out of this, add in 20 Glute Bridge-ups

2) 10 minute AMRAP:

10 Ring Rows

10 Push-ups

10 Air Squats

10 Deadlifts 75/55

10 Shoulder-to-Overhead 75/55


Extra Work:

3) Rope Climb – Box Foot Clamp Drill + Stand: 20-50 Reps

Sitting on a box, establish a your clamp, stand-up on the rope, then sit back down, let go of your rap, and repeat.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Fitness: Thursday, May 9th, 2019

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.

**Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph.

WOD:

Option A – CrossFit Burn

Burn programming will be kept “hidden” as has always been and will be posted just in the gym. It will be modeled to fit accordingly with Wednesday’s and Friday’s programming so there is not direct overlap of movements.


Option B – Active Recovery

This is meant to be done on your own, in the side gym, or if class is small for Burn, this can be done alongside the Burn Class so you can watch other’s suffer 🙂

1) Crossover Symmetry: Activation – 1 Time Through x 10 reps Each Movement

Slow and steady. Focus on good position and activation on each rep.

2) Foam Roller: 5-10 minutes Thoracic Spine and Lats

Do not foam roll your low back/lumbar.

3) Lacrosse Ball: 5-10 minutes Quad, IT Band, TFL, Glute

Work on the areas you are tight.

4) Assault Bike: 20 minutes @ Bodyweight Wattage

This should be an easy to moderate pace.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE