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Do You Have Your Exit Buddy!? (4/4/17)

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GROUP CLASS WORKOUT

Warm Up:
Trainer Choice

Strength: Hang Power Snatch (every 1:00)
CrossFit:
10×2
CrossFit Lean: No Strength

MetCon:
CrossFit:
Partner WOD
100 double unders
60 thrusters (95#/65#)
50 pull ups
40 snatches (115#/75#)
30 toes to bar
20 front squats (155#/105#)
10 muscle ups/bar muscle ups or 20 chest to bar
100 double unders
*22 minute time cap

CrossFit Lean:
35 minute AMRAP
15 calorie bike
15 box jumps (24″/20″)
15 calorie row
20 alternating dumbbell snatches (50#/35#)

Test: “Grace” (4/3/17)

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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
Finish with:
60 second pigeon
20 scorpions
20 leg swings (each)

Strength: Front Squat (every 1:25)
Strength: 6×3 @80% 
Technique: 6×5 (moderate weight)

MetCon:
CrossFit:
Test Day: “Grace”
30 clean and jerks (135#/95#)
*6 minute time cap

CrossFit Lean:
For Time:
25 dumbbell thrusters (30#/20#)
25 burpees
25 dumbbell thrusters (30#/20#)

Push, Pull, Bike (3/30/17)

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GROUP CLASS WORKOUT

Warm Up:
Trainer Choice

Skill Work: 14 minutes
handstand hold (w/wall), handstand pushups, handstand walks
5 minute AMRAP
max handstand walk/max handstand pushups/max handstand hold (wall)

MetCon:
CrossFit:
14 minute AMRAP
10 push ups
10 power clean and jerks (115#/75#)
20/15 calorie bike
Adv.: handstand pushups & 135#/95#

CrossFit Lean:
1600 meter row
20 wall balls (20#/14#)
1600 meter ski
20 wall balls
1 mile bike
20 wall balls
1 mile run
20 wall balls
*40 minute time cap

“Tri Harder” (3/29/17)

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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:
40 band pulls
60 second banded overhead distraction
Trainer Choice

Strength: Push Press (every 1:00)
Strength: 7×5 @70-75%

MetCon:
CrossFit & CrossFit Lean:
Test Day: “Tri Harder”
1 mile run
1K row
100 calorie bike

Butts & Gutts (3/28/17)

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GROUP CLASS WORKOUT

Warm Up:
5 Rounds (double unders)
30 seconds work/30 seconds rest
Finish with:
10 groiners
20 leg swings
20 scorpions
Trainer Barbell Warm Up

Strength: Power Clean (every 1:20)
CrossFit: 8×3 choose weight
CrossFit Lean: no strength

MetCon:
CrossFit:
7 Rounds
20 wall balls (20#/14#)
50 double unders
scaled: 75 singles

CrossFit Lean:
20 Rounds
6 burpees
8 walking lunges
12 AbMat sit ups
Adv.: dumbbell front rack lunges (40#/30#)
*35 minutes time cap

Booty, booty, booty, booty, rockin’ everywhere! (3/27/17)

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GROUP CLASS WORKOUT

Warm Up:
Trainer Choice
Finish with:
60 second pigeon stretch
20 scorpions
20 leg swings

Strength: Back Squat (every 1:00)
Strength: 7×2  @80%
Technique: 7×4 @ moderate weight

MetCon:
CrossFit:
5 Rounds
8 deadlifts (155#/105#)
6 Hang Cleans (155#/105#)
4 Front Squats (155#/105#)
Adv.: add 2 muscle ups/bar muscle ups at the end of each round
Scaled: 115#/75#

CrossFit Lean:
20 Minute AMRAP
20 calorie machine
10 single arm kettle bell swings (each) 35#/26#
10 goblet squats (35#/26#)

Power Clean It Up! (3/22/17)

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GROUP CLASS WORKOUT

Warm Up:
30 med ball cleans
90 second pigeon stretch
Barbell Warmup

Strength: Power Clean (every 1:15)
Strength:
8 x 1 power clean + 1 hang power clean (heavy)
Technique: 8 x 4 power clean

MetCon:
CrossFit:
3 Rounds
15 deadlifts (135#/95#)
30 calorie row
Adv.: 185#/125#

CrossFit Lean:
40-30-20-10
calorie bike
med ball slams (20#/16#)
walking lunges
*18 minute time cap

Something New (3/21/17)

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GROUP CLASS WORKOUT

Warm Up:
Trainer Choice
Finish with:
10 groiners
20 leg swings
20 scorpions

Skill Work: 12 minutes
Pose Method Drills

MetCon:
CrossFit & CrossFit Lean:
For movement quality:
4 Rounds
5 back squats @70%
800 meter run (1K row if needed)
3-4 minute rest
scaled: deadlifts (moderate weight)
*Each round is meant to be fast, move on that 800!