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Pause Back Squats (1/23/18)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
8 barbell back squats
5 inchworms

Strength: Pause Back Squat (every 1:30)
CrossFit: 6×2 @ 70%(3 second pause at the bottom)
CrossFit Lean: no strength

MetCon:
CrossFit:

4x 4 minute AMRAP
2 Rounds
10 hang power cleans (95#/65#)
30 double unders
1 minute rest
Remaining Time: MAX toes to bar

CrossFit Lean:
40 minute AMRAP
150/130 calorie bike
3 Rounds
15 deadlifts (135#/95#)
30 walking lunges
Then: 150/130 calorie bike
2 Rounds
50 AbMat sit ups
25 push ups
Remaining Time: MAX calorie bike

Power Cleans (1/22/18)

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GROUP CLASS WORKOUT

Warm Up:
2 Rounds
15 kettlebell deadlifts
15 air squats
15 calorie machine

Strength: Power Clean (every 1:30)
6×3 (choose weight)
adv.: 75-85%

MetCon:
CrossFit:
3 Rounds
10-8-6
thrusters (95#/65#)
bar facing burpees
1 minute rest after each round
*18 minute time cap

CrossFit Lean:
15 minute AMRAP
20/15 calorie row
15 push ups
10 kettlebell snatches (35#/26#, each side)

Push Jerk (1/17/18)

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GROUP CLASS WORKOUT

Warm Up:
4 minute CrossOver Symmetry
4 minute handstand hold or forward leaning rest (:30 intervals)
2 minute dynamic stretching

Strength: Push Jerk (every 1:30)
5×3 (rising)

MetCon:
CrossFit:
14 minute AMRAP
5 pull ups
7 front squats
9 box jumps (24″/20″)
Every 3 rounds increase front squat weight:
95#/65#, 115#/75#, 135#/95#, 155#/105#
Advanced: chest to bar and 135#/95#, 155#/105#, 185#/125#, 205#/145#

CrossFit Lean:
For Time:
30/24 calorie row
2 Rounds
20 alternating dumbbell snatches (50#/35#)
1 minute plank
Then:
30/24 calorie row
2 Rounds
20 single arm kettlebell thrusters (total, 35#/26#)
20 plank to push up
*18 minute time cap

Tier Testing (1/16/18)

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You’re not going to want to miss class today as it’s a “Tier Testing” day!

If you are new or need a refresher as to what the Tier System is and why we do them check out the original post on the topic by clicking here.

GROUP CLASS WORKOUT

Warm Up:
40/30 calorie machine
25 kettlebell deadlifts
25 Russian kettlebell swings
25 air squats

MetCon:
CrossFit (Tier Testing):
Tier 4
75% body weight back squat
150 air squats (under 10:00)

Tier 3
100% body weight front squat
“Grace” (under 5:00)

*15 minutes will be allotted to make up two movements that were missed or failed. You may not move forward with extra movements.

CrossFit Lean:
4 Rounds
40/35 calorie bike
1 minute rest after each round
4 Rounds
30/25 calorie bike
1 minute rest after each round
4 Rounds
20/15 calorie bike
1 minute rest after each round
4 Rounds
10 calorie bike
1 minute rest after each round
*40 minute time cap

Nutrition Challenge Partner WOD (1/15/18)

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GROUP CLASS WORKOUT

Warm Up:
2 Rounds:
15/12 calorie row
20 banded good mornings
10 leg swings (each leg)

Strength: Clean and Jerk (every 1:15)
7x 2 cleans + 1 jerk (choose weight)

MetCon:
CrossFit:
Nutrition Challenge Partner WOD
100 thrusters (75#/55#)
80/70/60 calorie row (male team/co-ed team/female team)
60 toes to bar or 120 knee raises
50 thrusters (95#/65#)
40/35/30 calorie row (male team/co-ed team/female team)
30 toes to bar or 60 knee raises
Cash Out: 30 synchronized bar facing burpees
*30 minute time cap

CrossFit Lean:
15 minute AMRAP
300 meter ski/0.5 mile bike
21 kettlebell swings (53#/35#)
21 air squats
21 hollow rocks