Coach Rob coaches the noon free class today! Refer a friend to try their first CrossFit workout
“Barbara”
5 Rounds for Time:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 3:00 EXACTLY between rounds….EXACTLY
Push Press:
Establish a 5RM
Tabata
Row Calories
Plate Ground to Overhead 45/25, Fx: 25/15
10 m Shuttle
3 part Renegade Rows 45/30 Fx: 35/20
Not Rotating Stations
We have our Lululemon event tonight at 6:30! The normal 6:30 and 7:30 wods have been cancelled for tonight but the 8:30pm is still on!
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Deadlift
6 x 4 @ 75-80%
*Rest no longer than 1:00
5 Rounds For time:
15 Wall Ball Shots 20/14
10 Toes to Bar, Fx: Hanging knee raises
5 Muscle Ups, Fx: Pull ups + Ring dips
Kipping Pull Up Technique
RX: 60 Pull Ups for time (go for biggest set possible and record)
Fx: 40 Pull Ups for time
Partner WOD:
AMRAP 20:
1 Working, 1 Resting
40 Goblet Squats 32/24, Fx:24/16
40 Kettlebell Swings 32/24, Fx:24/16
40 Hand Stand Push ups, Fx: Push Ups
40 Box Jumps 24/20
Free class at 6:30pm is a perfect way to introduce anyone to CrossFit for the first time!
Arlington Pain and Rehab will be here tonight to treat our athletes for free! Come out starting a 5pm
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Front Squat
Establish a 5RM
Cash-in: 100 double unders
6 Rounds For time
10 Front Rack Lunges 95/65 Fx: 75/55
10 Push Press 95/65, Fx: 75/55
Cash-out: 100 double unders
15:00 Cap
*5 Burpee Penallty if you don’t do each set of the lunges and push press unbroken (bar needs to stay in rack position). You can put the bar down after the push-press each round if desired.
Strength for the week
Monday – Power Clean
Tuesday – Front Squat
Wednesday – Pull-ups technique
Thursday – Deadlift
Friday – Push Press
Saturday – “Barbara”
Sunday – Snatch
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Power Clean
5 x 3 (ME)
5 Rounds
8 Power Clean 135/95, Fx: 115/80
8 Burpees
200 M Run
Finisher:
150 sit-ups for time
Strict Press:
Establish a 5RM
AMRAP 20:
20 Cal Row
20 ABMAT Sit-Ups
20 Overhead walking lunges 45/25, Fx:25/15
20 Pull ups
20 Box Jumps 24/20
Free class at Noon with Coach Rob! Perfect for anyone who wants to try CrossFit for the first time!
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Finisher:
6 rounds:
Sprint 200 meters
Rest 1:00
