Bring your Mother to our Yoga Class this Sunday at 10am! Start her Mothers Day off right with a relaxing 1 hour yoga class!
Strength:
4 Rounds for Quality
12 Russian Kettlebell Swings (AHAP)
:15 – :30 Ring Support Hold
12 Banded Crunches
Conditioning:
E2MOM 12
30 Air Squats
3 Power Cleans (ME)
The power clean weight must be increased every round and there must be 3 successful reps every round. Score is max weight on the final round.
Skills Class 1:15pm: Handstand Pushups
Bring your Mother to our Yoga Class this Sunday at 10am! Start her Mothers Day off right with a relaxing 1 hour yoga class!
Strength:
Every 1:30 for 5 Rounds
1: 6 Bench Press @70 – 75%
2: 6 Pendlay Row (As close to bench press weight as possible)
AMRAP final set of both movements.
Conditioning:
30 Thrusters (135/95) (Fx: 95/65) (Rx+: 155/105)
But….
Everytime you break: 25 Sit Ups
Time Cap 10:00
Bring your Mother to our Yoga Class this Sunday at 10am! Start her Mothers Day off right with a relaxing 1 hour yoga class!
Conditioning:
EMOM 40
1: 12/8 Calorie Assault Bike (Fx: 10/7) (Rx+: 15/10)
2: 12/8 Calorie Ski (Fx: 10/7) (Rx+: 15/10)
3 – 4: 400m Run (Fx: 300m)
Strength:
3 Rounds
5 Tempo Dumbbell Goblet Squats (55×3)
5 Tempo Good Mornings (55×3)
5 Reverse Nordic Curls
5 Nordic Hamstring Curls
Conditioning:
“Quarter Finals Test 1 Sort Of”
3 Rounds
10 Strict Handstand Push Ups (Fx: Kipping)
5 Each Arm Dumbbell Hang Power Cleans (50/35) (Fx: 35/20) (Rx+: 70/50)
50 Double Unders
Rest 1:00
3 Rounds
10 Kipping Handstand Push Ups (Fx: 5)
5 Each Arm Dumbbell Shoulder to Overhead (50/35) (Fx: 35/20) (Rx+: 70/50)
50 Double Unders
Time Cap 13:00
Strength:
Every 2:30 for 5 Rounds
3 Touch and Go Power Clean and Push Jerks (↑)
Conditioning:
E3MOM 18
1: 15 Deadlifts (165/115) (Fx: 135/95) (Rx+: 205/135)
AMRAP Calorie Row
2: Rest
Core Blast – 6:45pm!!!!
Conditioning:
2 Rounds
400m Run
20 Toes to Bar (Fx: 15) (Rx+: 25)
400m Run
10 Strict Pull Ups (Fx: 5) (Rx+: Chest to Bar)
Time Cap 15:00
Finisher:
3 Rounds
10 Bent Over Dumbbell Lateral Raises
10 Bent Over Dumbbell Front Raises
10 Right Arm Kettlebell Push Press + 10 Overhead Walking Lunges
10 Left Arm Kettlebell Push Press + 10 Overhead Walking Lunges
| Weekly Overview | Events/Classes | |
| Monday | Back Squats | Free Beginner CrossFit – 6:45pm REGISTER |
| Tuesday | Bodybuilding / Conditioning | Core Blast – 6:45pm! |
| Wednesday | Power Clean and Jerks | |
| Thursday | Lower Body Strength | |
| Friday | Long Conditioning | |
| Saturday | Bench Press / Pendlay Row | Skills Class at 1:15pm: Handstand Pushups |
| Sunday | Deadlifts | Yoga – 10:00am |
Strength:
E2MOM 10
7 Back Squats @55 – 60%
Conditioning:
AMRAP 8
8 Each Arm Kettlebell Hang Snatch (24/16) (Fx: 16/12)
16 Burpees Over the Kettlebell
Strength:
E2MOM 10
7 Deadlifts @55 – 60%
Reset every rep and start from dead stop.
Conditioning:
1:00 to Complete
(20/15) Calorie Ski (Fx: 15/10) (Rx+: 25/18)
Then…
21 – 15 – 9
Push Press (95/65) (Fx: 75/55) (Rx+: 115/80)
Box Jump Overs (24/20) (Rx+: 30/24)
Skills Class 1:15pm: Toes to Bar
Conditioning:
“Helen”
3 Rounds
400m Run
21 Kettlebell Swings (24/16)
12 Pull Ups
Compare to 3/5/2020
Finisher:
3 Rounds
20 Double Dumbbell Front Rack Walking Lunges + Front Squat Each Step
Easy 200m Row/Run/Ski
