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Strict Press (6/20/18)

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GROUP CLASS WORKOUT

Warm Up:
2 Rounds
10 scap pull ups
10 scap push ups
2 Rounds
10 kettlebell high pulls (each arm)
10 kettlebell strict press (each arm)
Finish with: 10 burpees

Strength: Strict Press (every 2:00)
5×10

MetCon:
CrossFit:
10 Rounds
4 power cleans (135#/95#)
8 pull ups
Welded Athlete: 185#/125#, 3 bar muscle ups
*18 minute time cap

CrossFit Lean:
18 minute AMRAP
32 calorie bike
20 single arm dumbbell hang cleans (10 each arm, 50#/35#)
8 box jumps (30″/24″)

Front Squat (6/19/18)

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GROUP CLASS WORKOUT

Warm Up:
3 minute machine
20 goblet split squat
20 kettlebell swings
20 PVC pass throughs
Coach Led PVC Barbell Progression
2×5 tempo barbell front squats

Strength: Front Squat (every 1:30)
6×3 or 6×5 (choose rep scheme based on ability)

MetCon:
CrossFit:
15 minute AMRAP
40 wall balls (20#/14#)
20 burpees
10 deadlifts (185#/125#)

CrossFit Lean:
10 Rounds
30 double unders
15 calorie row
15 kettlebell swings (35#/26#)
10 V-Ups
OR
300 double unders
150 calorie row
150 kettlebell swings (35#/26#)
100 V-Ups

Retest Day: “Angie” (6/18/18)

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You’re not going to want to miss class today as it is a “retest” day!

If you are new or need a refresher as to what test/retest days are and why we do them check out Coach Joaquin’s original post on the topic by clicking here.

GROUP CLASS WORKOUT

Warm Up:
DROM Coaches Choice

MetCon:
CrossFit & CrossFit Lean:
Retest Day: 
“Angie”
100 pull ups
100 push ups
100 sit ups
100 air squats
*25 minute time cap
*Last tested: 3/28/18

Sumo Deadlift (6/14/18)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
250 meter row
15 second single leg glute bridge hold (each leg)
10 glute bridges
10 banded good mornings
Finish with: 30 hollow rocks

Strength: Sumo Deadlift (every 1:15)
5×3

MetCon:
CrossFit:

16 minute EMOM
1. 8 thrusters (95#/65#)
2. 8 lateral burpees
Welded Athlete: 5 reps (135#/95#)

CrossFit Lean:
35 minute AMRAP
4 Rounds
10 kettlebell snatches (each arm, 44#/26#)
50 double unders
4 Rounds
10 toes to bar
500 meter row
Welded Athlete: 70#/53#

Back Squat (6/12/18)

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GROUP CLASS WORKOUT

Warm Up:
4 Rounds
10 goblet curtsy squats
20 banded face pulls
10 kettlebell swings
10 goblet squats

Strength: Back Squat (every 2:00)
5×5 (choose weight)

MetCon:
CrossFit:
3 Rounds
400 meter run
30 kettlebell snatches (53#/35#)
15 S2OH (115#/75#)
20 minute time cap

CrossFit Lean:
For Time:
10 Rounds
10 burpees
20 air squats
10 Rounds
20 calorie row
10 dumbbell push press (choose weight)
40 Minute Time Cap

21-15-9 (6/11/18)

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GROUP CLASS WORKOUT

Warm Up:
2 Rounds
200 meter run
6 burpees
10 single arm dumbbell hang clean and jerk
6 single arm dumbbell front squats (each arm)
Barbell Progression

Strength: Power Clean & Push Jerk (every 1:30)
7×3

MetCon:
CrossFit:
21-15-9
overhead squats (95#/65#)
calorie bike
toes to bar
*14 minute time cap

CrossFit Lean:
21-15-9
single arm dumbbell overhead lunge (50#/35#)
strict pull ups
200 meter run after each set
*14 minute time cap

20 minute AMRAP (6/8/18)

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(Featured Image: Jeramie Lu Photography)

GROUP CLASS WORKOUT

Warm Up:
15 Burpees
3 Rounds
5 bottoms up kettlebell press (each arm)
10 kettlebell deadlifts
5 inchworms

Accessory Work:
4×8-12 strict pull up
4×12 bent over row

MetCon:
CrossFit & CrossFit Lean:
20 minute AMRAP
2 Rounds
8 shoulder to overhead (135#/95#)
8 chest to bar pull ups
2 Rounds
10 overhead squats (135#/95#)
20/16 calorie bike
Welded Athlete: 3 bar muscle ups