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First Day of Tier Testing! (11/2/17)

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You can find more information about Tier Testing here.

GROUP CLASS WORKOUT

Warm Up:
6 Rounds:
30 second work machine
20 second rest
30 second push up plank hold
20 second rest
Finish with:
90 second standing hamstring stretch

MetCon:
CrossFit:
 Tier Testing
Tier 4:
500 meter row (under 2:00/2:20)
20 unbroken kettlebell swings (53#/35#)
30 burpees under 2:00
Skill Work:
pull ups, muscle ups and double unders

CrossFit Lean:
35 minute AMRAP
20 AbMat sit ups
400 meter run
20 med ball slams (20#/16#)

It’s gonna be a grippy one! (10/31/17)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds:
10 calorie machine
10 goblet squats (53#/35#)
20 second goblet squat hold
Finish with:
30 second hip capsule stretch
30 second pigeon stretch

Strength: Back Squat (every 1:15)
CrossFit: 6×2 @85%
CrossFit Lean: no strength

MetCon:
CrossFit:
3 Rounds
12 hang power snatches (95#/65#)
12 toes to bar
60 double unders
scaled: 60 singles + 6 burpees, 24 knee raises
*12 minute time cap

CrossFit Lean:
For Time:
5 mile bike
5K row
*40 minute time cap

Test Day: “Jackie” (10/30/17)

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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:
3 Rounds:
30 second row
30 second straight leg row
4 Rounds:
5 dumbbell overhead lunge
5 thrusters (each side)

Strength: Cluster (every 1:00)
Strength: 7×2 choose weight
Technique: 7×2 power clean thruster

MetCon:
CrossFit & CrossFit Lean:
Test Day: “Jackie”
1K row
50 thrusters (45#/35#)
30 pull ups
*10 minute time cap

Weightlifting or “Heart Break Ridge” (10/26/17)

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GROUP CLASS WORKOUT

Warm Up:
25/20 calorie row
30 band pulls
20 air squats
15 push ups

Weightlifting (CrossFit): Squat Snatch
Squat Snatch (10 minutes)
find 1 rep max
Squat Snatch (every 1:15)
12×1 @75-80% of 1 rep max
Snatch Push Press (every 1:25)
6×3

MetCon (CrossFit Lean):
“Heart Break Ridge”
40 Rounds
30 seconds work/30 seconds rest assault bike
*40 minute workout

Retest: “Mind Games” (10/25/17)

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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:
Trainer Choice

MetCon:
CrossFit & CrossFit Lean:
“Mind Games”
Every 3 Minutes Complete:
2 Rounds
8 wallballs (20#/14#)
8 burpee to plate (45# plate)
*add 2 reps each round
*must wait until the full 3 minutes is complete before starting next round
*continue until failure or you quit
Example:
1st 3 minutes: 8 wall balls, 8 burpees
2nd 3 minutes: 10 wall balls, 10 burpees
3rd 3 minutes 12 wall balls, 12 burpees

Something a Little Different (10/24/17)

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GROUP CLASS WORKOUT

Warm Up:
1 minute banded overhead distraction
3 Rounds:
10 PVC overhead squats
20 banded good mornings

Strength: Clean and Jerk (every 1:15)
Strength: 10×1 @80%
Technique: 10×3 @moderate weight

MetCon:
CrossFit:
4 Rounds
15 overhead squats (95#/65#)
15 box jumps (24″/20″)
At 8 Minutes:
7 minutes to find max power clean
Score 1: time (add :01 for every uncompleted rep)
Score 2: heaviest power clean

CrossFit Lean:
Rowing Intervals
10×500 meters
1 minute rest after each rounds