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Tier Testing (11/16/17)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
CrossFit: Tier Testing
Tier 4:
body weight deadlift
30 unbroken singles
1 toe to bar
50 calorie bike (under 4:00/4:30)
Skill Work:
toes to bar & double under practice

CrossFit Lean:
“The Hundreds”
100 calorie rower
100 AbMat sit ups
100 calorie bike
100 Russian twists (each side)
100 calorie ski
100 knees to elbows
*40 minute time cap

Fat Bar Deadlifts (11/15/17)

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GROUP CLASS WORKOUT

Warm Up:
8 minute AMRAP
8 single arm kettlebell power cleans
8 push ups
12 air squats

Strength: Power Cleans (every 0:45)
16×1 (across, heavy)

MetCon:
CrossFit:
For Time:
30-20-10
fat bar deadlift (135#/95#)
calorie bike
adv.: 185#/125#
*12 minute time cap

CrossFit Lean:
14 minute AMRAP
15 med ball slams (30#/20#)
20 air squats
30 double unders
Scaled: 15 double unders or 30 singles + 5 burpees

How Much Ya Bench? (11/14/17)

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GROUP CLASS WORKOUT

Warm Up:
4 Rounds
5 tempo push ups
10 forward delt raises
10 PVC around the world

Strength: Bench Press (every 2:00)
Strength: 4×10 (choose weight)
Lean: no strength

MetCon:
CrossFit:
21-15-9
overhead squats (105#/70#)
bar facing burpees
*10 minute time cap

CrossFit Lean:
30 minute AMRAP
30 calorie row
8 single arm kettlebell hang squat clean (35#/26#, each side)
*1 minute rest after each set
adv.: 53#/35#

9 or 18 minute AMRAP (11/13/17)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 PVC back squats
12 Russian kettle bell swings
14/10 calorie machine

Strength: Back Squat (every 1:30)
Strength:
2×1 @90%
3×4 @75-80%
Technique:
5×3 (moderate to heavy weight)

MetCon:
CrossFit:
9 minute AMRAP
9 box jumps (24″/20″)
6 shoulder to overhead (135#/95#)
adv.: 30″/24″, 165#/115#

CrossFit Lean:
18 minute AMRAP
20 calorie machines (rotate)
10 deadlifts (135#/95#)
10 burpees

Veteran’s Day Hero WOD (11/10/17)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds:
20 banded good mornings
16 lunges
10 PVC front squats
10 calorie machine

Strength: Front Squat (every 1:30)
5×3 start @70%, rising

MetCon:
CrossFit & 
CrossFit Lean:
“Armistice”
11 minute AMRAP
11 power cleans (135#/95#)
11 bar facing burpees
19 deadlifts (135#/95#)
18 air squats

Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. The significance of the repetitions in this workout is for the 11th month, 11th day and 11th hour to celebrate the service of all U.S. military Veterans in a meaningful way within their own communities.

Weightlifting or 40-30-20-10 (11/9/17)

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GROUP CLASS WORKOUT

Warm Up:
Trainer Choice

Weightlifting (CrossFit): Split Jerk
Split Jerk (12 Minutes)
find 1 rep max
Technique: Split Jerk
10×1 (moderate weight)
Split Jerk Press (every 1:15)
6×3 (choose weight)
Seated Dumbbell Shoulder Flies
4×10

MetCon (CrossFit Lean):
For Time:
40-30-20-10
calorie row
plank to push up
calorie bike
dumbbell push press (30#/20#)

Thrusters & Dubs (11/8/17)

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GROUP CLASS WORKOUT

Warm Up:
2 Rounds:
20/15 calorie machine
14 alternating dumbbell snatch
8 single arm dumbbell thrusters (each side)
Finish with:
90 second hip capsule stretch (each side)
20 scorpions

Strength: Sumo Deadlift (every 1:30)
5×6 @70%

MetCon:
CrossFit:
12-9-6-9-12
thrusters (95#/65#)
48-36-24-36-48
double unders
*15 minute time cap
scaled: single unders + 5 burps OR half the amount of double unders

CrossFit Lean:
For Time:
2K row
50 alternating dumbbell snatches (50#/35#)
*15 minute time cap

A Little Bit of Everything (11/7/17)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds:
30 second plank
20 Russian kettlebell swings
10 goblet squats
5 inch worms

MetCon:
CrossFit:
20 power cleans (115#/75#)
100 air squats
15 power cleans
100 push ups
10 power cleans
100 Russian twists (each side)
5 power cleans
*complete 4 box jumps (24″/20″) every minute
*20 minute time cap
adv.: 155#/105#

CrossFit Lean:
5-10-15-20
row/bike/ski
burpees
V-Ups
*One machine all the way through to 20 before moving onto next machine
*40 minute time cap

20 minute EMOMs (11/6/17)

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GROUP CLASS WORKOUT

Warm Up:
4 Rounds:
12/9 calorie machine
8 push ups
12 PVC overhead squats

Strength: Bench Press (every 1:30)
5×5 choose weight

MetCon:
CrossFit:
20 minute EMOM
Odd: 5 squat snatch (95#/65#)
Even:  15 wall balls (20#/14#)
adv.: 135#/95#
Scaled: power snatch

CrossFit Lean:
20 minute EMOM
Odd: 8 single arm kettlebell clean and jerks (each side, 35#/26#)
Even: 10 push ups
adv.: 15 push ups