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Test Day: “Leo” (12/4/17)

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You’re not going to want to miss class today as it is a “test” 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:
Trainer Choice
Extended Warm Up:
2 Rounds
10 wall balls
5 hand stand push ups/8 hand release push ups
5 power cleans

MetCon:
CrossFit & CrossFit Lean:
Test Day: “Leo”
4 Rounds
30 wall balls (20#/14#)
10 power cleans (155#/105#)
10 hand stand push ups
scaled: 15 hand release push ups

Hero WOD: “Randy” (12/1/17)

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Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7, 2008 in the line of duty. (photo credit: CrossFit Main Site)

GROUP CLASS WORKOUT

Warm Up:
3 Rounds
15 calorie machine
5 tempo push ups
10 hollow bodies

Accessory Work: Super Set
4×12 banded kettlebell bench press
4×20 weighted sit ups

MetCon:
CrossFit & CrossFit Lean:
“Randy”
75 power snatches (75#/55#)
Cash Out (optional): 800 meter run + 20 thrusters
scaled: power cleans

Tier Testing (11/30/17)

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You’re not going to want to miss class today as it is 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:
Trainer Choice

MetCon:
CrossFit: Tier Testing
Tier 4:
75% body weight back squat (*if you hit the back squat during class you can make up another movement)
500 meter ski (under 2:05/2:30)
150 air squats (under 10:00)

CrossFit Lean:
30 minute AMRAP
15 burpees
20 calorie row
25 kettlebell high pulls (35#/26#)
30 walking lunges

30-20-10 (11/28/17)

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GROUP CLASS WORKOUT

Warm Up:
2 Rounds
25 banded good mornings
20 prisoner squats
10 kettle bell push press

Strength: Back Squat (every 1:30)
CrossFit:  6×4 @75%
CrossFit Lean: no strength

MetCon:
CrossFit:
30-20-10
calorie row
single arm dumbbell shoulder to overhead (50#/35#)
Cash Out: 30 alternating dumbbell snatches

CrossFit Lean:
20 Rounds
10 air squats
10 calorie bike
10 sit ups
*35 minute time cap

KB Madness (11/27/17)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
15 kettlebell deadlifts
15/12 calorie machine
10 PVC front squats

Strength: Power Clean Complex (every 1:15)
7x 1 power clean + 2 hang power cleans

MetCon:
CrossFit:
3 Rounds
12-9-6
front squat (95#/65#)
lateral burpees
90 second rest after each round
adv.: 135#/95#
*18 minute time cap

CrossFit Lean:
3 Rounds
21-15-9
kettlebell swings (35#/26#)
goblet squats (35#/26#)
adv.: 53#/35#
*18 minute time cap

Clean Complex (11/22/17)

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GROUP CLASS WORKOUT

Warm Up:
8 minute AMRAP
20 calorie machine
10 barbell deadlifts
10 barbell front squats
Finish with:
front rack mobility

StrengthPower Clean + Hang Squat Clean (every 1:15)
7 x 1 power clean + 1 hang squat clean (choose weight)

MetCon:
CrossFit:
5 Rounds
15 thrusters (75#/55#)
12 lateral burpees
9 toes to bar
*1 minute rest after each round
adv.: 95#/65#
*20 minute time cap

CrossFit Lean:
12 minute AMRAP
10 kettlebell thrusters (35#/26#, each side)
10 kettlebell snatches (35#/26#, each side)
10 burpees

Max Back Squat (11/20/17)

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GROUP CLASS WORKOUT

Warm Up:
4 Rounds:
10 calorie machine
10 dumbbell/kettlebell overhead lunge
10 jump squats

Strength: Back Squat (14 minutes)
Strength: find 1 rep max
Technique: 5×4 (moderate weight)
*This can count towards Tier System requirement: body weight back squat

MetCon:
CrossFit:
15-12-9
clean and jerk (135#/95#)
20-20-20
calorie row
adv.: 165#/115#, 5-5-5 Muscle Ups
*14 minute time cap

CrossFit Lean:
For Time:
100/80 calorie bike
50 kettlebell swings (53#/35#)
adv.: 70#/53#
*14 minute time cap