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Are you up for the challenge? (10/16/17)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds:
15 Russian kettlebell swings
40′ kettlebell (bottoms up) walk
10 PVC overhead squats
15/12 calorie machine
Finish with:
15 PVC pass throughs
15 PVC good mornings

Strength: Olympic Complexes (every 1:20)
Strength: 8 x 1 power snatch + 3 overhead squats
Technique: 8 x 1 power clean + 3 front squats

MetCon:
CrossFit:
27-21-15-9
thrusters (75#/55#)
lateral burpees
*17 minute time cap

CrossFit Lean:
15 minute AMRAP
16 calorie row
14 alternating dumbbell snatches (50#/35#)
12 overhead/front rack lunges (6 each arm)

Snatch, Snatch, Snatch (10/12/17)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds:
15/12 calorie row
5 strict pull ups
8 tempo ring rows

Strength: Snatch Deadlift (every 1:00)
CrossFit: 8×2 heavy
Warm Up: 4×3 moderate weight
Lean: no strength

MetCon:
CrossFit:

12 minute AMRAP
7 snatches (95#/65#)
9 lateral burpees
11 calorie bike
scaled: power cleans

CrossFit Lean:
35 minute AMRAP:
Kettlebell Complex
10 kettlebell swings (44#/26#)
10 goblet squats
10 kettlebell push press (each side)
*5 burpee penalty if you set the kettlebell down
Then: 5 calorie machine
*Add 5 calories each round

Can you do this unbroken!? (10/11/17)

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GROUP CLASS WORKOUT

Warm Up:
2 minute machine
60 second pigeon stretch
3 Rounds:
10 sit ups
10 kettlebell bent over row
10 goblet squats
10 kettlebell push press (each side)
Extended Warm Up:
12 wall balls
6 toes to bar
5 power cleans

MetCon:
CrossFit & CrossFit Lean:
5 Rounds
21 wall balls (20#/14#)
15 toes to bar
9 power cleans (135#/95#)
*90 second rest after each round
*22 minute time cap
adv.: Unbroken EVERYTHING
scaled: 15 toes to ring/25 hanging knee raises

Climb that Rope! (10/10/17)

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GROUP CLASS WORKOUT

Warm Up:
2 Rounds:
10 interlocked overhead squats
20 banded good mornings
2 Rounds:
10 PVC pass throughs
5 PVC around the worlds
10 PVC overhead squats

Strength: Overhead Squat (every 1:30)
Strength: 6×3 (choose weight)
Technique: 6×3 (moderate weight)

MetCon:
CrossFit:
3 Rounds
3 rope climbs
12 alternating dumbbell snatch (75#/50#)
18 box jump overs (24#/20#)
scaled: 15 pull ups, 50#/35#
*13 minute time cap

CrossFit Lean:
40 minute AMRAP
50 double unders
40 calorie machine (alternate)
30 weighted lunges (44#/26#)
scaled: 25 double unders or 100 singles + 5 burpees

Machine & Bar (10/9/17)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds:
10 kettle bell high pulls
10 kettle bell presses
5 goblet squats
5 wide stance inchworms
Finish with:
20 scorpions
15 PVC pass throughs
15 PVC good mornings

Strength: Dumbbell Complex (every 1:30)
8 Rounds
5 dumbbell power cleans + 4 dumbbell front squats + 3 dumbbell shoulder to overhead

MetCon:
CrossFit:

For Time:
18-12-6
thrusters (95#/65#)
calorie row

CrossFit Lean:
21-18-15-12-9-6-3
calorie bike
hang power clean (95#/65#)
*15 minute time cap

Push and Pull (10/6/17)

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GROUP CLASS WORKOUT

Warm Up:
Trainer Choice

Accessory Work: 14 minutes
SuperSet
5×6 strict ring dip
scaled: 5×8 matador dips
5×8 hand release push ups
5×10 hammer curls

MetCon:
CrossFit:
For Time:
20 thrusters (95#/65#)
15 pull ups
15 thrusters (95#/65#)
15 pull ups
10 thrusters (115#/75#)
15 chest to bar pull ups
adv.: 15 bar muscle ups (instead of chest to bar pull ups)
13 minute time cap

CrossFit Lean:
15 minute AMRAP
20 single arm kettle bell thrusters (10 each side, 35#/26#)
15 calorie row
10 toes to bar

Weightlifting: Power Cleans (10/5/17)

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GROUP CLASS WORKOUT

Warm Up:
30/24 calorie machine
20 legs swings
2 Rounds:
10 single arm kettle bell high pull
10 kettle bell press
10 air squats

Weightlifting (CrossFit): Hang Power Cleans
Hang Power Clean (every 1:20)
6×3 (moderate to heavy)
Clean Pulls (every 1:20)
6×2 @110% of best clean (drop and reset)
GHD Back Raises
4×15-25

MetCon (CrossFit Lean):
10 Rounds
10 burpee box jumps (24″/20″)
15 calorie machine (alternate)
20 air squats
*40 minute time cap

14 minute AMRAPs (10/4/17)

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GROUP CLASS WORKOUT

Warm Up:
1 minute hip capsule stretch
20 scorpions
2 Rounds:
15 goblet squats
10 push ups
10 calorie machine sprint

Strength: Back Squat
CrossFit: 5×5 @75% of 1 rep max
CrossFit Lean: 5×5 moderate weight

MetCon:
CrossFit:
14 minute AMRAP
40 double unders
15 toes to bar
15 shoulder to overhead (95#/65#)
scaled: 80 singles + 4 burpees, 15 toes to ring/15 hanging knee raises

CrossFit Lean:
14 minute AMRAP
20 calorie row
10 alternating dumbbell snatches (50#/35#)
adv.: 75#/50#

Finish Your Pull (10/3/17)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
15 PVC overhead squats
25 band pulls
15 sit ups
Finish with:
15 PVC pass throughs
15 PVC good mornings
1 minute banded overhead distraction

Strength: Squat Snatch (every 1:15)
Strength: 6×3 (drop and reset, moderate weight)
Lean: no strength

MetCon:
CrossFit:
4 Rounds
500 meter row
8 clean and jerks (135#/95#)
adv.: 165#/115#
*16 minute time cap

CrossFit Lean:
For Time:
150/120 calorie bike
150 kettlebell swings (44#/26#)
150/120 calorie bike
150 AbMat sit ups
adv.: 70#/44# and V-Ups
*40 minute time cap