Monday June 17, 2018
 

Tuesday June 18, 2018
 
 
 
 
 
Wednesday June 20, 2018

 
 

 
Thursday June 11, 2018

 
 

 

Friday June 14, 2018

Saturday June 23, 2018

regular schedule 

Luau Party 




 

Sunday June 24, 2018

Coach Doug will have the original SS ready

Weightlifting

Back Squat (Week 3 of 4)

75% x 5 reps

85% x 3 reps

95% x MAX reps

Metcon (AMRAP - Reps)

15min. to get as far as possible...

1 (100m) Run

2 Wall Walks

3 DB Lunges (ea. leg)

4 DB Thrusters 50/35

5 Pull-Ups

6 DB Power Cleans

7 DB Alt Snatch

8 TTB

9 Wall Balls 30/20

10 Cal Assault Bike

Like the song the "12 Days of Christmas," complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1;

-

The last set is 10-9-8-7-6-5-4-3-2-1

CROSSFIT

SNATCH SKILLS
Skill #1 – Flat-Footed Snatch High Pull (Video)
5 Sets of 3, Light Load

Skill #2 – Muscle Snatch
4 Sets of 3, Light to Moderate Load

Skill #3 – Snatch Grip Push Jerk
3 Sets of 3, Moderate Load (from rack)

Hang Power Snatch
5 Sets of 3
Our aim is to control the loadings, and dial in our best technique, confirming the drills above. Treat each repetitions as if it is a heavy single attempt. Drop from the top of each.

Set #1 – 3 Reps @ 60%
Set #2 – 3 Reps @ 65%
Set #3 – 3 Reps @ 70
Set #4 – 3 Reps @ 75%
Set #5 – 3 Reps @ 80%

"SATANS WHISKERS"
3 Rounds:
10 Chest to Bar Pull-Ups
10 Front Squats (135/95)
10 Burpees

HIT-CON

Cindy Mashed Up
Pull Ups – Push Ups – Air Squats
Advanced is 100-200-300
Intermediate is 75-150-225
Beginner is 50-100-150

CROSSFIT

3-POSITION CLEAN + JERK
All Cleans today are Power.
3-Position Power Clean + Split Jerk
=
1 Hang Power Clean (mid-thigh)
1 Hang Power Clean (knee-level)
1 Power Clean (from the floor)
Finish with a single Split Jerk

Set #2 – 1 Complex @ 55% of 1RM CJ
Set #3 – 1 Complex @ 60% of 1RM CJ
Set #4 – 1 Complex @ 65% of 1RM CJ
Set #5 – 1 Complex @ 70% of 1RM CJ
Take (3) additional sets to build to a heavy, stay across at 70%, or any combination in between.

"DROP DEAD"
4 Rounds of “Tabata” at each station.
Station 1 – Box Jump Overs (24/20)
Station 2 – Deadlifts 155/105(135/95)
Station 3 – Box Jump Overs (24/20)
Station 4 – Deadlifts 155/105(135/95)

Friday Night Team WOD 530p

CROSSFIT

On the Minute x 12
Odd Minutes – Recovery Row. Conversational pace. Relaxed.
Even Minutes – Paces below, based off your estimated/current 2K row time.

Minute 2 @ 10 seconds above 2K Pace
Minute 4 @ 8 seconds above 2K Pace
Minute 6 @ 6 seconds above 2K Pace
Minute 8 @ 4 seconds above 2K Pace
Minute 10 @ 2 seconds above 2K Pace
Minute 12 @ 2K Pace

CROSSFIT

For Time:
10-9-8-7-6-5-4-3-2-1:
Kettlebell Swings (53/35)
Burpees
30 Double-Unders after each round.

"BIKE BUFFET"
“Bike Buffet” Part #1
AMRAP 4:00
15-12-9: Wallballs (20/14)
12-9-6: CTB Pull-Ups
Time remaining, Max Calorie Assault Bike/rower
– Rest 4:00 –
“Bike Buffet” Part #2
AMRAP 4:00
15-12-9: Wallballs (20/14)
12-9-6: Toes to Bar
Time remaining, Max Calorie Assault Bike/rower
– Rest 4:00 –
“Bike Buffet” Part #3
AMRAP 4:00
15-12-9: Wallballs (20/14)
12-9-6: Pull-Ups
Time remaining, Max Calorie Assault Bike/rower

HIT-CON

5+5 Goblet step back lunge 88/62
10 Jumping lunges
100m run
Rest 1 min.
10+10 Goblet step back lunge 70/53
10 Jumping Lunges
100m run
Rest 1 min.
15+15 Goblet step back lunge 62/44
10 Jumping Lunges
100m run
Rest 1 min.
20+20 Goblet step back lunge 53/35
10 Jumping Lunges
100m run
Rest 1 min.
25+25 Goblet step back lunge 44/26
10 Jumping Lunges
100m run
Rest 1 min.

CROSSFIT

"ADDERALL"
Part #1 – In a 10:00 Window:
Run 1 Mile (1600 Meters)
Time Remaining, Max Power Clean and Jerks(135/95) (115/80)(95/65)
— Rest 3:00 —
Part #2 – In a 7:00 Window:
Run 800 Meters
Time Remaining, Max Power Snatches (115/80)(95/65)(75/55)
— Rest 3:00 —
Part #3 – In a 4:00 Window:
Run 400 Meters
Time Remaining, Max Thrusters (95/65)(75/55)(55/35)

CRSOSSFIT

partner WOD

15 minutes to establish 1 rep push press
WOD
15 min amrap
1 mile run both run 1 mile each
time remaining max efforts bench press
185/135 135/95 95/65

Team WOD 530p

CROSSFIT

"CHIQUITAS"
15 KBS, 15 TTB
10 KBS, 10 TTB
5 KBS, 5 TTB
800 Meter with vest and plate, sandbag total should be (50/35)
5 KBS, 5 TTB
10 KBS, 10 TTB
15 KBS, 15 TTB
KBS – Kettlebell Swings, Rx loading at 70/53 53/35
On the Minute x 11 (2 rounds)
Minute 1 – 9 Deadlifts @ 50% of estimated 1RM DL
Minute 2 – 40 Double-Unders
Minute 3 – 7 Deadlifts @ 70% of estimated 1RM DL
Minute 4 – 15 AbMat Sit-Ups
Minute 5 – 5 Deadlifts @ 90% of estimated 1RM DL
Minute 6 – Rest

CROSSFIT

VEST TRIPLET" (MODIFIED)
2 Rounds, wearing a weight vest:
400 Meter Run
24 Air Squats
12 Box Jump Overs (30/24,24/20″)

finish with a third 400m Run

HITCON

"Karen"

150 wall balls for time

CROSSFIT

"BAR FIGHT"
12 Clean and Jerks (185/135)(155/105)(135/95)
Into 
2 Rounds of:
15 TTB
12 CTB
Into…
12 Clean and Jerks (155/105)