Kids needed some help to get the job done :)
"Upside Down"
5 RFT:
9 Thrusters (115/75)
9 Ring Dips
9 Calorie Row
1. Hang Power Clean 3x3
*light and snappy, not for max load
2. Single Arm Rows 3x8
3. Tabata In & Outs x 8 rounds
Jen vs. The World!
"Snail Trail"
20:00 AMRAP
30 Wall Balls (20/14)
15 T2B
50' Snail Push ( Box + 45/25)
15 Burpee Box Jumps (20'' for all)
50' Snail Push (45/25)
1. Banded Speed Deadlifts 7x2 @ 50% 1RM
2. Dips 5x3, across
#CORESOSORE
"Weed Wacker"
Teams of 2,
For time:
1 Mile Run
2000m Row
300 Double Unders
*Swap out every 200m for both the run/row
**Break up double unders however you'd like.
1. EMOM x 12
Odd: Goat 1
Even: Goat 2
2. ROMWOD
You could say things got a little defensive last night at the gym. Huge thank you to Merrimack PD and the instructors form Triumph BJJ for putting this on for the Merrimack Community.
"Weightlifting Wednesday"
Against a 30:00 clock…
At 0:00;
Squat Snatch
EMOM 10 x 1 Rep, climbing
At 15:00;
Front Squat
Every 3:00 x 6 sets
Set 1(15:00): 5 Reps
Set 2(18:00): 4 Reps
Set 3(21:00): 3 Reps
Set 4(24:00): 2 Reps
Set 5(27:00): 1 Rep
Set 6(30:00): 1 Rep
*All Squat sets are climbing
1. Gymnastics
Tabata Handstand Hold (Wall/Freestanding)
2. Core
Weighted Planks 5x1:00
rest as needed between
3. ROMWOD
Daaaaa Browns! (Bill Swerski's Super Fan Reference)
"Valid Point"
For time:
25-20-15-10-5 Pull Ups
35-30-25-20-15 Push Ups
45-40-35-30-25 Squats
1. Rowing Intervals
2 Rounds:
2:00 Easy (70%)
2:00 Hard (85%)
1:00 Easy (70%)
1:00 Hard (90%)
:30 Easy (70%)
:30 Hard (95%)
2. Tabata Flutter Kicks x 8 rounds
Anyone else watch these two kick ass this weekend? Unreal.
"Nomad DT"
5 RFT:
250m Run (fire hydrant)
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
1. Breathing Work
Airdyne
3 Rounds 4:00 on/2:00 off
*Focus on :03 inhale, :03-:05 exhale
2. Weighted Back Extensions 4x15
3. ROMWOD
Lumi showing off on vacation!
"J.T"
For time:
21-15-9
Handstand Push Ups
Ring Dips
Push Ups
1. Pause Deadlift 4x2 w/ :03 pause 1'' off the ground, across
2. Seated Box Jumps 10x1, for max height
3. ROMWOD
Squad Goals!
"Juicy Fruit"
Teams of two,
4 RFT:
30 Calorie Row
50 Sit Ups
70 Double Under
1. GOAT Work
2. ROMWOD
Earned kids embracing the suck!
Against a 30:00 Clock:
[0:00-9:00]
Every :90 x 7 sets:
2 Squat Snatch (~80%)
[13:00-22:00]
Every :90 x 7 sets:
2 Squat Cleans + 1 Jerk (~80%)
[26:00-30:00]
AMRAP 4:00
1 Snatch (135/95)
3 Clean & Jerks (135/95)
1. 5 Rounds:
1:00 Row
-1:00 Rest-
:30 Bike
-:30 Rest-
2. 10 sets:
2-3 Unbroken Muscle Ups
3. ROMWOD
HUGE congratulations to Debbie "Dancing Machine" Tully on qualifying for the Granite Games!
"Ivy Sore"
3 RFT:
400m Run
20 Box Jumps (24/20)
10 Burpees
1. Super Sets:
Bench Press 5x3
Barbell Row 5x3
*Both across
2. Tabata Flutter Kicks x 8 Rounds
3. ROMWOD
Our thoughts are with the Police Officers, and families, of the Baton Rouge Police Department.
"Pyramid Fran"
For time:
9-15-21-15-9
Thrusters (95/65)
Pull Ups
1. Weighted Static Dips 5x5, 3x3, 2x2
(HEAVY)
2. Weighted, Anchored Sit Ups - 3x12-15
3. ROMWOD
Moving weight is awesome.
ATTENTION CFE MEMBERS:
BY NOW EACH OF YOU SHOULD HAVE RECEIVED AN E-MAIL WELCOMING YOU TO ZENPLANNER CONTAINING DIRECTIONS ON HOW TO LOG IN, UPDATE YOUR BILLING INFO, AND MANAGE YOUR END OF THE SYSTEM. IF YOU HAVE, PLEASE TAKE THE FEW MINUTES NECESSARY TO UPDATE YOUR BILLING INFO ASAP. THE SOONER WE GET EVERYONE ON BOARD, THE SOONER WE START TRACKING WORKOUTS AND CHECKING IN AT THE GYM. IF YOU HAVEN'T RECEIVED SAID EMAIL, PLEASE SHOOT ONE TO MATT@CROSSFITEARNED.COM AND LET US KNOW. THANK YOU ALL SO MUCH, WE LOOK FORWARD TO GETTING EVERYTHING TRANSFERRED OVER SMOOTHLY!
UPCOMING EVENTS:
-JULY 26 @ 7:30PM - WOMEN'S SELF DEFENSE CLASS
W/ MERRIMACK PD
-SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]
"Grampa's Pudding"
AMRAP 12:00
5 Lateral Burpees
3 Deadlifts (275/185)
1 Rope Clim
1. E2M x 5 sets:
20 Cal Airdyne
Sled Push 50'
2. Handstand Walk Practice
3. Dem Abs
L-Sit Hold x 2:00 in hold
Why so seriousssss?
ATTENTION CFE MEMBERS:
BY NOW EACH OF YOU SHOULD HAVE RECEIVED AN E-MAIL WELCOMING YOU TO ZENPLANNER CONTAINING DIRECTIONS ON HOW TO LOG IN, UPDATE YOUR BILLING INFO, AND MANAGE YOUR END OF THE SYSTEM. IF YOU HAVE, PLEASE TAKE THE FEW MINUTES NECESSARY TO UPDATE YOUR BILLING INFO ASAP. THE SOONER WE GET EVERYONE ON BOARD, THE SOONER WE START TRACKING WORKOUTS AND CHECKING IN AT THE GYM. IF YOU HAVEN'T RECEIVED SAID EMAIL, PLEASE SHOOT ONE TO MATT@CROSSFITEARNED.COM AND LET US KNOW. THANK YOU ALL SO MUCH, WE LOOK FORWARD TO GETTING EVERYTHING TRANSFERRED OVER SMOOTHLY!
UPCOMING EVENTS:
-JULY 26 @ 7:30PM - WOMEN'S SELF DEFENSE CLASS
W/ MERRIMACK PD
-SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]
"3rd Gear"
For time:
800m Run
40 Push Ups
40 GHD/Abmat Sit Ups
600m Run
30 Push Ups
30 GHD/Abmat Sit Ups
400m Run
20 Push Ups
20 GHD/Abmat Sit Ups
200m Run
10 Push Ups
10 GHD/Abmat Sit Ups
1. Goat Work
2. ROMWOD
FINALLY!!
"WLW"
Against a 30:00 Clock:
At 0:00...
EMOM x 10
1 Squat Clean
Start @ 75-80% and climb each set
At 14:00...
Back Squats
5-5-3-3-3-1-1-1-1
Climb each set, building to a heavy single
1. Weighted Pull Ups 5x5
2. Curls 3x10, per arm
Another vet visit for Coop. Wasn't feeling it this time around.
"Rio"
AMRAP 15:00
300m Row
4 Muscle Ups
50 Double Unders
1. Barbell Side Lunges
3x8, 4 per side - alternating
2. Hanging Knee Raises, strict
3x10
ROMSQUAD getting all Swole and Flexy!
"Gimme Dat"
4 RFT:
300m Run
15 Hang Squat Snatch (75/55)
15 Box Jump Overs (24/20)
1. Standing Single Arm Strict Press 3x10, per arm
2. Tabata In & Outs x 8 sets
CONGRATULATIONS CHARLIE AND REBECA!
"Albacore"
5 RFT:
10 Front Squats (155/105)
200m Run
10 HSPU
1. 3 Rounds,
Alternating Tabata Intervals of:
1. Airdyne
2. Slam Balls
3. V-Ups
2. ROMWOD
Coach Jen, the fish.
"Pringles"
Teams of 3,
For time:
100 Calorie Row
100 Ring Dips
100 Calorie Row
100 Sit Ups
100 Calorie Row
100 Push Ups
1. Goat Work
2. ROMWOD
Even Earned Kids understand the importance of mobility!
"Penrose"
AMRAP 25:00
15 Snatches (115/85)
-Rest 1:00-
15 Snatches (135/95)
-Rest 1:00-
15 Snatches (165/115)
-Rest 1:00-
15 Snatches (185/125)
-Rest 1:00-
15 Snatches (205/135)
-Rest 1:00-
Max Reps @ 215/145
1. Gymnastics Development
2 Rounds:
Max Unbroken Reps - Deficit Strict
Max Unbroken Reps - Deficit Kipping
Max Unbroken Reps - RX Strict
Max Unbroken Reps - RX Kipping
2. Sled Push E2M x 5 sets x 1 Down/Back (HEAVY!!)
Jonathan enjoying the view at Silver Cascade!
"Subaru"
3 RFT:
40 Double Unders
20 Wall Balls
40 Double Unders
20 Pull Ups
1. Supersets:
Bench Press 5-5-5-5-5
Barbell Row 5-5-5-5-5
2. Tabata Flutter Kicks x 8 Rounds
3. ROMWOD