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“Cindy” meets “DT” on a Run (8/1/17)

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GROUP CLASS WORKOUT

Warm Up:
40/30 calorie machine
400 meter run
10 strict pullups/20 ringrows
15 pushups
Extended Warm Up (CrossFit):
5 pull ups
10 push ups
15 airsquats
5 deadlifts
4 hang power cleans
3 shoulder to overhead

MetCon:
CrossFit:
For Time:
10 Rounds of “Cindy” (5 pull ups, 10 push ups, 15 air squats)
“DT” (12 deadlifts, 9 hang power cleans, 6 push jerks @115#/75#)
800 meter run
adv.: 2 muscle ups to replace the 5 pull ups

CrossFit Lean:
Buy In: 800 meter run
3 Rounds
15 deadlifts (155#/105#)
10 lateral burpees
Once: 800 meter run
3 Rounds
50 air squats
25 push ups
Cash Out: 800 meter run

27-21-15-9 (7/31/17)

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GROUP CLASS WORKOUT

Warm Up:
90 second banded hip distraction
3 Rounds:
20 banded good mornings
10 goblet squats
10 Russian kettle bell swings
Finish with:
20 scorpions

Strength: Back Squat (every 1:30)
Strength: 5×4 (choose weight)

MetCon:
CrossFit:
27-21-15-9
kettle bell swings (70#/53#)
burpees

CrossFit Lean:
27-21-15-9
calorie row
dumbbell thruster (35#/20#)

Strength Endurance: Clean, Pull Up, Run (7/28/17)

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GROUP CLASS WORKOUT

Warm Up:
CrossFit:
3 Rounds:
10 calorie machine
5 deadlifts
5 hang power cleans
5 front squats
CrossFit Lean:
3 Rounds:
10 calorie machine
30 second plank
10 kettlebell thrusters

MetCon:
CrossFit:
6 Rounds (every 5 minutes)
3 squat cleans @75-80% of 1 rep max
15 pull ups
200 meter run

CrossFit Lean:
20 minute AMRAP
100 meter single arm waiter carry
1 kettlebell thruster (35#/26#), each arm
*add 1 kettlebell thruster each round

Press it Out (7/27/17)

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GROUP CLASS WORKOUT

Warm Up:
6 minute AMRAP
10 dumbbell strict press
15 air squats
5 burpees
Finish with:
15 PVC pass throughs
15 PVC good mornings

Strength: Strict Press (every 1:30)
CrossFit: 5×5 (choose weight)
CrossFit Lean: no strength

MetCon:
CrossFit:
5 Rounds
21 wall balls (20#/14#, 10’/9′)
15 box jump overs (24″/20″)
9 burpees to rig
*18 minute time cap

CrossFit Lean:
30-30-30
burpees
50-50-50
cal ski or cal bike
70-70-70
AbMat sit ups
*35 minute time cap

Test Day: “Double Down” (7/26/17)

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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:
2 Rounds:
12/9 calorie machine
30 double unders
10 leg swings
Finish with:
20 scorpions
1 minute calf stretch

MetCon:
CrossFit & CrossFit Lean:
Test: “Double Down”
2000 meter row
200 double unders
2 mile run
*45 minute time cap

Cool Down:
1 minute calf stretch
3 minute bike
2 minute seated straddle

Power Snatch (7/25/17)

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GROUP CLASS WORKOUT

Warm Up:
400 meter run
30 band pulls
20 Russian kettle bell swings
15 PVC overhead squats
15 PVC pass throughs
1 minute banded overhead distraction

Strength: Power Snatch (every 1:15)
Strength: 9×3

MetCon:
CrossFit:
21-15-9
toes to bar
power snatch (95#/65#)
*11 minute time cap

CrossFit Lean:
100-80-60-40-20
calorie assault bike
*2 minute rest after each round


Cool Down:
3 minute bike

Push, Swing, Run (7/24/17)

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GROUP CLASS WORKOUT

Warm Up:
20/15 calorie machine
25 banded good mornings
15 goblet squats
10 jump switch lunges
2 minutes PVC front rack stretch

Strength: Front Squat (every 1:30)
Strength: 5×5 choose weight

MetCon:
CrossFit & CrossFit Lean:
14 minute AMRAP
20 push ups
30 kettle bell swings (53#/35#)
400 meter run
adv.: 70#/44#
*400 meter = 5 reps, 55 reps per round

Cool Down:
3 minute bike or 400 meter walk
20 scorpions
3 minute seated straddle

Run, Burpee, Clean (7/21/17)

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GROUP CLASS WORKOUT

Warm Up:
3 minutes on a machine
50 band pulls
2 Rounds:
10 ring rows/5 pull ups
10 empty barbell press

Accessory Work: 13 minutes
5 Rounds:
10 strict press (choose weight)
6-8 strict pullups adv.: behind the neck

MetCon:
CrossFit & CrossFit Lean:
4 Rounds
400 meter run
10 lateral burpees
10 hang squat cleans (115#/75#)
adv.: 155#/105#

Extended Warm Up:
200 meter run
5 lateral burpees
5 hang squat cleans

Cool Down:
4 minutes on a machine
foam roll lats and legs

E3MOM (7/20/17)

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GROUP CLASS WORKOUT

Warm Up:
4 Rounds:
15 banded good mornings
10 wall balls
5 inch worms
Finish with:
20 scorpions
15 PVC pass throughs

MetCon:
CrossFit:
Every 3 minutes for 5 Rounds
10 deadlifts (225#/155#)
20 wall balls (20#/14#, 10’/9′)
adv.: add 30 double unders

CrossFit Lean:
For Time:
100-80-60-40-20
calorie row
30-30-30-30-30
V-Ups
15-15-15-15-15
kettle bell high pulls (53#/35#)

Cool Down:
4 minute machine
3 minute squat hold

Overhead Squats (7/19/17)

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GROUP CLASS WORKOUT

Warm Up:
1 minute banded overhead distraction
4 Rounds:
5 scap pull ups (2 second pause at the top)
10 PVC overhead squat
10 calorie sprint
Extended Warm Up:
8 overhead squats
8 chest to bar

MetCon:
CrossFit:
2 Rounds
10 overhead squats (95#/65#)
10 chest to bar pull ups
2 Rounds
12 overhead squats
12 chest to bar pull ups
2 Rounds
14 overhead squats
14 chest to bar pull ups
2 Rounds
16 overhead squats
16 chest to bar pull ups
scaled: front squats, pull ups/ring rows
*15 minute time cap

CrossFit Lean:
6 Rounds
10 calorie bike
10 dumbbell power cleans (40#/25#)
10 dumbbell front squats
*18 minute time cap