A) Gymnastic warm-up (last week of this)

EMOM x 3 sets

Station 1 –

  • Level III: Max effort strict HSPU in 45 sec
  • Level II: Max effort negative HSPU in 45 sec
  • Level I: 2Max effort handstand hold in 45 sec

Station 2 –

  • Level III: Max effort muscle up + 2 dips in 45 sec
  • LeveI lI: 6-10 kipping pull-ups + 6-10 ring dips
  • Level I: 10-12 scaled pull-ups + 6-10 scaled ring dips

Station 3 –  

  • All levels: 45 sec double unders or DU practice

 

B) Every 10 minutes x 3 sets at 80-90% pace:

– 1000/800m row

– 800m run

*Keep times as similar as possible.

A) 6 min AMRAP @ 80-90%:

– 8 deadlifts (225/155, 185/125, 155/105)

– 8 CTB pull-ups

R4M

6 min AMRAP @ 80-90%:

– 8 burpee box jump overs (24/20”)

– 8 ring dips

R4M

6 min AMRAP @ 80-90%:

– 8 power cleans (135/95, 115/75, 95/65)

– 8 toes to bar

 

B) 4 sets for quality:

– 8/side single arm DB bench press @ 2111

– 6-10 supinated strict pull-ups @ 2111

– 10-12 banded pull-aparts

Rest as needed

 

We’re Turning 6!

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We are turning 6 and would like YOU to help us celebrate! Come to the gym early for a special Anniversary Partner WOD or a little later to enjoy some tacos, adult beverages, and the return of the waterslide! It’s all going down on Saturday, August 26th!

Here is how the day with run down:

9-11am – The 600 Challenge Partner WOD (members and past-members only)

11am-3pm – Tacos, Drinks, Games, and Waterslide

 

If you plan on undertaking the partner WOD, a link for heat sign-up will go out shorty. Be one the look-out!

The party portion of Saturday is kid friendly so bring them on up!

 

A) E2MOM x 10 sets:

– clean & jerk

Sets 1-2 = 3 reps @ 60%

Sets 3-4 = 2 reps @ 70%

Sets 5-6 = 1 rep @ 80%

Sets 7-8 = 1 rep @ 90%

Sets 9-10 = 1 rep @ 95+%

 

B) EMOM x 4-6 sets

1: 12/9 cal row

2: 8-10 shoulder to overhead (115/75, 95/65, 75/45)

3: 30 double unders

 

RX+ bump up to 15/12 cal, 135/95 weight, and 50 double unders.

Programming Overview: Aug. 14-20

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In keeping with tradition, we will be doing a special workout for our 6th anniversary party on Saturday, August 26. Instead of the 300 Challenge we will be taking on the 600 Challenge! This will incorporate different movements and involve splitting reps with a partner.

So start eying your special someone now who you want to go through the ringer with! This will be for all members including our masters!

More details to come so stay tuned!


 

Monday 8/14

A) E2MOM x 5 sets

– 3 back squats @ 85-85+%

*Go up on weight from last week.

 

B) E6MOM x 3-4 sets:

– 400m run

– 15-20 wallballs (20/14)

– 10-15 toes to bar

 

Tuesday 8/15

A) E2MOM x 10 sets:

– clean & jerk

Sets 1-2 = 3 reps @ 60%

Sets 3-4 = 2 reps @ 70%

Sets 5-6 = 1 rep @ 80%

Sets 7-8 = 1 rep @ 90%

Sets 9-10 = 1 rep @ 95+%

 

B) EMOM x 4-6 sets

1: 12/9 cal row

2: 8-10 shoulder to overhead (115/75, 95/65, 75/45)

3: 30 double unders

 

RX+ bump up to 15/12 cal, 135/95 weight, and 50 double unders.

 

Wednesday 8/16

A) E3MOM x 4 sets

– 8/side single arm DB bench press @ 2111

– 6-10 supinated strict pull-ups @ 2111

– 10-12 banded pull-aparts

 

B) 6 min AMRAP @ 80-90%:

– 8 deadlifts (225/155, 185/125, 155/105)

– 8 CTB pull-ups

R4M

6 min AMRAP @ 80-90%:

– 8 burpee box jump overs (24/20”)

– 8 ring dips

R4M

6 min AMRAP @ 80-90%:

– 8 power cleans (135/95, 115/75, 95/65)

– 8 toes to bar

 

Thursday 8/17

A) Gymnastic warm-up (last week of this)

EMOM x 3 sets

Station 1 –

  • Level III: Max effort strict HSPU in 45 sec
  • Level II: Max effort negative HSPU in 45 sec
  • Level I: 2Max effort handstand hold in 45 sec

Station 2 –

  • Level III: Max effort muscle up + 2 dips in 45 sec
  • LeveI lI: 6-10 kipping pull-ups + 6-10 ring dips
  • Level I: 10-12 scaled pull-ups + 6-10 scaled ring dips

Station 3 –  

  • All levels: 45 sec double unders or DU practice

 

B) Every 10 minutes x 3 sets at 75-85% pace:

– 1000/800m row

– 800m run

*Keep times as similar as possible.

 

Friday 8/18

A) E3MOM x 7 sets:

– Deadlift

*Set 1 – 8 reps @ 55%

*Set 2 – 6 reps @ 65%

*Set 3 – 4 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 1 @ 101+%

 

B) 3 rounds for quality:

– 1 lap suitcase carry R

– 10-15 V-ups

– 1 lap suitcase carry L

– 6-8 BB good mornings @ 20X1

 

Saturday 8/19

8am Masters

9am CrossFit

10am Barbell

11am Intro To CrossFit

 

Sunday 8/20

8am Endurance

A) E2MOM x 5 sets
– 3 back squats @ 85-85+%
*Go up on weight from last week.

B) E5MOM x 3-4 sets:
– 400m run
– 20 wallballs (20/14)
– 15 toes to bar

A) E3MOM x 5 sets:

– Deadlift

*Set 1 – 8 reps @ 55%

*Set 2 – 6 reps @ 65%

*Set 3 – 4 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1-2 reps @ 95%

 

B) 3 sets for quality:

– 10 steps per side KB contralateral lunge

– 30-60 sec feet elevated FLR on rings

– 10-15 dual DB hammer curls

– 6-8 alternating sides strict toes to bar

 

*Try and use same weight on both KBs for contralateral lunge.

A) Gymnastic warm-up

EMOM x 3 sets

Station 1 –

  • Level III: 30-50ft handstand walk
  • Level II: 20 HS nose and toes shoulder touches
  • Level I: 2-3 wall walks (stay hollow)

Station 2 –

  • Level III: Max effort muscle up + 2 dips in 45 sec
  • LeveI lI: 6-10 kipping pull-ups + 6-10 ring dips
  • Level I: 10-12 scaled pull-ups + 6-10 scaled ring dips

Station 3 –  

  • All levels: 45 sec double unders or DU practice

 

B) Every 8 minutes x 3 sets at 80-90% pace:

– 800m run

– 30 RKB swings (70/53)

*Keep times as similar as possible.