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Intensity is the Name of the Game (8/29/17)

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GROUP CLASS WORKOUT

Warm Up:
4 Rounds:
15 banded good mornings
5 strict pullups/10 ringrows

Strength: Sumo Deadlift (every 1:30)
warm up: 2×8 light weight, 2×4 moderate weight , 1×2 starting weight
strength: 6×4 choose weight

MetCon:
CrossFit:
4 Rounds Every 5 Minutes
8 power cleans (115#/75#)
15 box jumps (24″/20″)
20/15 calorie row
adv.: 165#/115#

CrossFit Lean:
35 Minute AMRAP
10 calorie bike
15 kettlebell swings (35#/26#)
20 air squats
*add 5 calories to bike each round
adv.: 70#/53#

Run, Lift, Jump (8/28/17)

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GROUP CLASS WORKOUT

Warm Up:
90 second pigeon stretch
2 Rounds:
15 PVC back squats
15 Russian kettlebell swings
10 calorie machine

Strength: Back Squat (every 1:30)
Strength: 5×3 @75-80%, 1×10 @65%

MetCon:
CrossFit & CrossFit Lean:
5 Rounds
400 meter run
10 deadlift (95#/65#)
10 lateral burpees
adv.: 185#/125#
*25 minute time cap

Cool Down:
200 meter walk
3 minute seated straddle

15 or 25 (8/25/17)

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GROUP CLASS WORKOUT

Warm Up:
1 minute pigeon stretch
1 minute banded ankle distraction
3 Rounds
(30/30) wall ball squat hold
2 Rounds
15 calorie machine
10 wall balls (CrossFit) or 10 lunges (CrossFit Lean)

MetCon:
CrossFit:
15 minute AMRAP
80 wall balls (20#/14#)
60 calorie row
40 box jump overs (24″/20″)
20 power cleans (135#/95#)

CrossFit Lean:
25 minute AMRAP
30 AbMat sit ups
20 dumbbell or kettle bell overhead lunges
10 calorie bike

CrossFit Lean or Weightlifting (8/24/17)

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GROUP CLASS WORKOUT

Warm Up:
200 meter jog
20/15 calorie machine
30 banded good mornings
200 meter jog
20 scorpions
15 PVC pass throughs
15 PVC good mornings

Weightlifting (CrossFit): Squat Clean & Jerk

  1. Technique/Warm Up
  2. Strength (every 1:30)
    8x 2 squat cleans + 1 jerk
  3. Snatch Pulls (every 1:30)
    6×2 @110% of one rep max

MetCon (CrossFit Lean):
3 Rounds
800 meter run
50 cal machine (alternate)
100 double unders
20 alternating dumbbell snatches (50#/35#)
scaled: 100 singles

Frantastic! (8/22/17)

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GROUP CLASS WORKOUT

Warm Up:
2 Rounds:
15/12 calorie machine
10 push ups
2 minute PVC front tack stretch
2 Rounds:
5 wide stanch inch worms
10 Russian kettlebell swings (heavy)

Strength: Power Clean (every 1:15)
8×2 (rising)

MetCon:
CrossFit:
15-12-9
thrusters (115#/75#)
pull ups
12-9-6
thrusters (95#/65#)
pull ups
adv.: 135#/95#, 115#/75#
*15 minute time cap

CrossFit Lean:

For Time:
1 mile run
30 lunges (each leg)
30 deadlifts (135#/95#)
2K row
20 lunges (each leg)
20 deadlifts (135#/95#)
1 mile run
10 lunges (each leg)
10 deadlifts (135#/95#)
*40 minute time cap

Touch N’ Go! (8/21/17)

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GROUP CLASS WORKOUT

Warm Up:
1 minute PVC external shoulder rotation stretch
50 band pulls
3 Rounds:
20 banded good mornings
5 PVC hang power snatch
5 PVC pass throughs

Strength: Power Snatch (every 1:15)
Strength: 5×3 (touch n’ go)
Technique: 5×3 (drop and reset)

MetCon:
CrossFit:

5×3 minute AMRAP
10 sumo deadlift high pulls (75#/55#)
8 front rack lunges
*1 minute rest in between each AMRAP

CrossFit Lean:
20 minute AMRAP
15 med ball slams (20#/16#)
15 dumbbell push press (40#/25#)
15 calorie bike

Leaning Out with Some Man Makers (8/18/17)

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GROUP CLASS WORKOUT

Warm Up:
90 second banded hip distraction
4 Rounds:
15 banded good mornings
10 PVC back squats

Strength: Back Squat (every 1:30)
5×3 increase weight starting at 70%

MetCon:
CrossFit:
21-15-9
deadlifts (155#/105#)
pull ups
42-30-18
air squats
15 minute time cap

CrossFit Lean:
16 minute AMRAP
20 hang dumbbell power cleans (25#/15#)
5 man makers (25#/15#)
20/15 calorie machine (rotate)
*Man Maker: push up, dumbbell row (left), dumbbell row right, push up, thruster, overhead lunge (left), overhead lunge (right)

Running Thrusters (8/17/17)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds:
30 second push up plank
8 goblet squats
8 step ups, each leg (24″/20″, do all one leg first)
Finish with:
60 second pigeon stretch

Skills: Handstand Push Ups & Pistols
10 minutes of practice
Skill WOD:
For Time:
20 alternating pistols
20 handstand push ups
*4 minute time cap

MetCon:
CrossFit:
For Time:
400 meter run
15 thrusters (115#/75#)
500 meter row
15 thrusters
*11 minute time cap

CrossFit Lean:
4 Rounds
800 meter run
15 kettlebell thrusters (35#/26#)
15 dual kettlebell Russian swings
30 calorie bike
*40 minute time cap

Max Effort (8/16/17)

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GROUP CLASS WORKOUT

Warm Up:
1 minute banded front rack
15 PVC pass throughs
15 PVC good mornings
20 scorpions
2 Rounds Barbell Warm Up:
5 strict press
5 push press
5 push jerk

Strength: Push Jerk (every 1:00)
Strength: 7×2 (choose weight, heavy)
Technique: 7×4 (moderate weight)

MetCon:
CrossFit & CrossFit Lean:
3 Rounds
2 minute Max Effort each movement
alternating dumbbell snatches (50#/35#)
1 minute rest
AbMat sit ups
1 minute rest
calorie row or calorie ski
1 minute rest

Cool Down:
2 minute bike/200 meter walk
90 second glute smash