In keeping with tradition, we will be doing a special workout for our 6th anniversary party on Saturday, August 26. Instead of the 300 Challenge we will be taking on the 600 Challenge! This will incorporate different movements and involve splitting reps with a partner.

So start eying your special someone now who you want to go through the ringer with! This will be for all members including our masters!

More details to come so stay tuned!

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Monday 8/14

A) E2MOM x 5 sets

– 3 back squats @ 85-85+%

*Go up on weight from last week.

 

B) E6MOM x 3-4 sets:

– 400m run

– 15-20 wallballs (20/14)

– 10-15 toes to bar

 

Tuesday 8/15

A) E2MOM x 10 sets:

– clean & jerk

Sets 1-2 = 3 reps @ 60%

Sets 3-4 = 2 reps @ 70%

Sets 5-6 = 1 rep @ 80%

Sets 7-8 = 1 rep @ 90%

Sets 9-10 = 1 rep @ 95+%

 

B) EMOM x 4-6 sets

1: 12/9 cal row

2: 8-10 shoulder to overhead (115/75, 95/65, 75/45)

3: 30 double unders

 

RX+ bump up to 15/12 cal, 135/95 weight, and 50 double unders.

 

Wednesday 8/16

A) E3MOM x 4 sets

– 8/side single arm DB bench press @ 2111

– 6-10 supinated strict pull-ups @ 2111

– 10-12 banded pull-aparts

 

B) 6 min AMRAP @ 80-90%:

– 8 deadlifts (225/155, 185/125, 155/105)

– 8 CTB pull-ups

R4M

6 min AMRAP @ 80-90%:

– 8 burpee box jump overs (24/20”)

– 8 ring dips

R4M

6 min AMRAP @ 80-90%:

– 8 power cleans (135/95, 115/75, 95/65)

– 8 toes to bar

 

Thursday 8/17

A) Gymnastic warm-up (last week of this)

EMOM x 3 sets

Station 1 –

• Level III: Max effort strict HSPU in 45 sec
• Level II: Max effort negative HSPU in 45 sec
• Level I: 2Max effort handstand hold in 45 sec

Station 2 –

• Level III: Max effort muscle up + 2 dips in 45 sec
• LeveI lI: 6-10 kipping pull-ups + 6-10 ring dips
• Level I: 10-12 scaled pull-ups + 6-10 scaled ring dips

Station 3 –  

• All levels: 45 sec double unders or DU practice

 

B) Every 10 minutes x 3 sets at 75-85% pace:

– 1000/800m row

– 800m run

*Keep times as similar as possible.

 

Friday 8/18

A) E3MOM x 7 sets:

– Deadlift

*Set 1 – 8 reps @ 55%

*Set 2 – 6 reps @ 65%

*Set 3 – 4 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 1 @ 101+%

 

B) 3 rounds for quality:

– 1 lap suitcase carry R

– 10-15 V-ups

– 1 lap suitcase carry L

– 6-8 BB good mornings @ 20X1

 

Saturday 8/19

8am Masters

9am CrossFit

10am Barbell

11am Intro To CrossFit

 

Sunday 8/20

8am Endurance

We are turning 6 years old this month and you know what that means… ANNIVERSARY PARTY!

If you’ve been to one in the past you know we like to get, dare I say it, lit.

More details to come but mark down Saturday, August 26th on your calendars for a day filled with WODs, tacos, beer, games, and the return of the waterslide!

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Monday 8/7

A) E2MOM x 5 sets

– 4 back squats @ 80-85%

*Go up on weight from last week.

B) E3MOM x 4-6 sets:

– 15/12 cal row

– 12 wallballs

– 9 toes to bar

 

Tuesday 8/8

A) E2MOM x 8 sets

– 2 cleans + 1 jerk @ 65-90+%

B) 5 rounds for time:

– 200m run

– 5 power clean and jerks (135/95)

– 30 double unders

*RX+ bump weight to 155/105.

 

Wednesday 8/9

A) E3MOM x 5 sets

– 10 DB floor press @ 20X1

– 6-8 bent over supinated BB row

– 8-12/side standing banded shoulder flys

B) EMOM x max effort

– Row 8/5 cal and build one calorie per minute until failure

R2M, from failed minute

– Complete 5 burpees to a 6” target and add one burpee per minute until failure

*Score is total completed minutes.

 

Thursday 8/10

A) Gymnastic warm-up

EMOM x 3 sets

Station 1 –

• Level III: 30-50ft handstand walk
• Level II: 20 HS nose and toes shoulder touches
• Level I: 2-3 wall walks (stay hollow)

Station 2 –

• Level III: Max effort muscle up + 2 dips in 45 sec
• LeveI lI: 6-10 kipping pull-ups + 6-10 ring dips
• Level I: 10-12 scaled pull-ups + 6-10 scaled ring dips

Station 3 –  

• All levels: 45 sec double unders or DU practice

B) Every 8 minutes x 3 sets at 80-90% pace:

– 800m run

– 30 RKB swings (70/53)

 

Friday 8/11

A) E3MOM x 5 sets:

– Deadlift

*Set 1 – 8 reps @ 55%

*Set 2 – 6 reps @ 65%

*Set 3 – 4 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1-2 reps @ 95%

B) 3 sets for quality:

– 10 steps per side KB contralateral lunge

– 30-60 sec feet elevated FLR on rings

– 10-15 dual DB hammer curls

– 6-8 alternating sides strict toes to bar

*Try and use same weight on both KBs for contralateral lunge.

Saturday 8/12

8am Masters CF

9am CrossFit

10am Barbell/Open Gym

Sunday 8/13

8am Endurance