Summer Tank Top Pre-Orders
19.4 Highlight Reel
SHOW UP. WORK HARD. HAVE FUN.
#FITNESSEQUALSFREEDOM #EARNITEVERYDAY #COWABUNGA
19.1 Highlight Reel
Monday 11.26.18
1. Back Squat
E2M x 5 sets x 5 reps
*climbing, but NOT to a 5RM
2. “Lionsgate”
AMRAP 10:
5-10-15-20-25-30-etc
Wall Balls (20/14)
T2B
Burpees
3. Cardio & Core
3 Rounds:
1000m Row
20 Alternating Stand & Twists (25/15# Plate)
Monday 11.19.18
SCHEDULE NOTE:
-Regular Classes M/T/W
-CLOSED THURSDAY
-PM Open Gym Friday (Hours TBD)
-Turkey Throwdown Saturday @ 10:00am (BE THERE)
-Festivus Pole Bowl Football Game
Sunday @ 11:00am @ Bedford HS
vs. CrossFit 1750
1. Front Squat
Establish a 1RM for the day (15:00)
2. “Pipeline”
for time:
15-12-9-6-3
Push Ups
Dumbbell Front Squats (50/35)
Box Jump Overs (24/20’’)
3. Core Circuit
3 Rounds:
:30 on/:15 off
1. Mountain Climbers
2. Flutter Kicks
3. Russian Twists
4. Superman Holds
Wednesday 11.15.18
Happy Hump Day!
1. 3 Position Snatch Complex
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
*Power or Squat, users choice.
2. “Rush Hour”
Every 4 Minutes x 5 rounds:
20/15 Calorie Bike
10 Lateral Burpees
5 Power Snatch (135/95)
3. Weighted Plank Holds
3 x 1:00
Tuesday 11.15.18
1. Pause Front Squat
E2M x 5 sets x 2 reps, climbing @ 03x0
2. “Jackie”
For time:
1000m Row
50 Thrusters (45/35)
30 Pull Ups
Monday 11.12.18
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
Veterans Day Class Hours:
5:30am
Noon
5:30pm
#HonorThem
“McGhee”
AMRAP 30
5 Deadlifts (275/185)
13 Push Ups
9 Box Jumps (24/20’’)
Wednesday 11.7.18
1. Clean & Jerk
Build to a heavy TnG Triple
2. “Rip Curl”
For time:
30 Calorie Row
30 Clean & Jerks (135/95)
30 Calorie Row
3. Accessory Work
Seated Single Arm Press: 3x8-10 reps/arm
Flexed Arm Hang: 3x:10-:15 hold, rest as needed
Single Arm Bent Over Row: 3x8-10 reps/arm
Tuesday 11.6.18
“Hang Ten”
AMRAP 5
Buy-in: 100 Double Unders
into...
15 Front Squats (95/65)
12 Box Jumps (24/20'')
-Rest 5:00-
AMRAP 5
Buy-in: 100 Double Unders
into...
12 Front Squats (115/85)
9 Box Jumps (24/20'')
-Rest 5:00-
AMRAP 5
Buy-in: 100 Double Unders
into...
9 Front Squats (135/95)
6 Box Jumps (24/20'')
Monday 11.5.18
Cheers!
1. Back Squat
3x7 climbing - NOT TO A 7RM
2. “Chasing Mavericks”
AMRAP 15:00
15 Russian KB Swings (70/53)
80’ Walking Lunge
15 T2B
80’ Walking Lunge
3. Core Work
3 Rounds, NOT FOR TIME
15 GHD Sit Ups
15 Back Extensions
30 Russian Twists
Wednesday 10.31.2018
1. Overhead Squat
5x3, climbing but NOT to a max
2. “Trick or Treat”
For time:
500m Row
25 T2B
50 Overhead Squats (75/55)
25 T2B
500m Row
Tuesday 10.30.18
1. Hang Clean
5x2, climbing
2. “Pumpkins Smashing”
AMRAP 5
Buy-in: 400m Run
15 Hang Power Cleans (115/85)
15 Lateral Burpees
Rest 5
AMRAP 5
Buy-in: 400m Run
12 Hang Power Cleans (135/95)
12 Lateral Burpees
Rest 5
AMRAP 5
Buy-in: 400m Run
9 Hang Power Cleans (155/105)
9 Lateral Burpees
Monday 10.29.18
It’s about that time!!!
1. Tempo/Pause Front Squat
E2M x 5 sets x 1 rep, across @ 33x0
*This means 3 second controlled descent, 3 second pause in the bottom position, explosive upward drive.
2. “Frightening Franny”
For time:
100 Double Unders
21 Thrusters (95/65)
21 Pull Ups
75 Double Unders
15 Thrusters (95/65)
15 Pull Ups
50 Double Unders
9 Thrusters (95/65)
9 Pull Ups
Thursday 10.25.18
“Thick Skin”
AMRAP 20:00
10 KB Swings (70/53)
15 Push Ups
20 Walking Lunge Steps
25 Abmat Sit Ups
Wednesday 10.24.18
1. Push Jerk
5x2, climbing
2. “Parkers Maplebarn”
21-15-9
Calorie Bike
Push Jerks (95/65)
Pull Ups
Tuesday 10.23.18
1. Snatch Wave
EMOM x 9
Min 1, 4, 7: 3 Reps
Min 2, 5, 8: 2 Reps
Min 3, 6, 9: 1 Rep
2. “Soul Caliber”
For time:
30 DB Snatches (50/35)
600m Run
20 DB Snatches (50/35)
400m Run
10 DB Snatches (50/35)
200m Run
3. Turkish Get-Up
10 reps per side, moderately heavy
**THIS SATURDAY - COSTUME WOD
10AM-NOON - BE THERE!!!**
Monday 10.22.18
It’s Monday! Let’s gooooo!