Monday 4/9

A) E4M x 3 sets:

– 15 back squats @ 20X1 tempo

*Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.

 

B) 3 rounds for time @ 90%

– 5/400m row

– 20 wallballs

– 10 pull-ups

R2M

*Goal is to get faster every round.

*RX+ go 25 WB and 15 PU.

 

C) 3 sets for quality:

– 10 bent over reverse fly with pause

– 20 banded psoas marches

 

Tuesday 4/10

A) E2MOM x 8 sets:

– 1 hang power clean + 1 power clean

*Build to a heavy set.

 

B) E2MOM x 4-6 sets

1: 300m run

2: 30 double unders + 5 power clean & push jerk + 8 toes to bar

 

Wednesday 4/11

A) 10 min AMRAP @ 80-90%

– 800m run

– in remaining time cycle:

• 5 pull-ups
• 10 push-ups
• 15 air squats

R5M

10 min AMRAP @ 80-90%

– 1000/800m row

– in remaining time cycle:

• 5 strict handstand push-ups
• 10 KB swings (53/35)
• 15 sit-ups

 

B) 3 sets for quality:

– 8/side staggered stance Romanian deadlifts

– 30/side sec side plank

– 30 frog pumps

 

Thursday 4/12

A) E2MOM x 8 sets:

– 3 x split jerk @ 50-80%

*First 3 sets use a pause on the catch.

 

B) EMOM x sets

1: 12/9 cal row

2: 12 double KB deadlifts (53/35)

3: 8-10 burpees

RX+ complete 15/12 cal row, 70/44 KBs, 12 burpees

 

Friday 4/13

A) E4MOM x 3 sets:

– 15 bench press

– 15/side bent over DB row

*Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.

 

B) 5 sets:

1: moderately heavy farmer’s carry x 1 lap

2: earthquake bar hold x 30-45 sec

3: hand over hand sled pull x 1 length

 

Saturday 4/14

8am Masters

9am CrossFit

10am Intro

 

Sunday 4/15

8am Endurance

10am-12pm Open Gym

With the close of the CrossFit Open we would like to name team Red Hot Reppers as the 2018 Intramural Open Champions! It was a close race between Sour Snatch Kids and RHR at the end but RHR, led by team captain Veronica Jackson, pulled away in the final week thanks to winning the weekly spirit award!

Thanks to all of our athletes who participated this year. I think this past Open was one of my favorites to be a part of. Seeing people push themselves to new limits under the support of other members is what it’s all about. I wanted to highlight a couple of people for their efforts over the past 5 weeks.

• Big Joe – He came to us at 430+lbs a few years back. This year he was able to do 8 kipping pull-ups in WOD 18.3.
• Coach RJ – RJ came in 250th in a region that gets more competitive every year. She improved from last year’s 295th place.
• Audrey M. – Even with a few bumps and bruises she completed all the workouts and even won the scaled title one week.
• Alex R. – This guy’s wife delivered a baby on a Thursday and he was at the gym that Sunday to make sure to get the workout in.
• Our high school athletes – Thomas, Jimmy, and John. Way to show up and put in work each week. It’s not easy being the youngest in the gym but you guys held your own.
• Wayne S. – Wayne is the lightest he has been since high school and he killed it in the scaled division after coming so far over the last year. Next year will be RX all the way!

Great showing everyone and I’m already looking forward to next year!

---

 

Monday 4/2

A) Every 60 sec x 5 sets:

– push press 3-3-3-2-2

+

Every 90 sec x 4-5 sets

– push press 1-1-1-1-(1)

 

B) 10 min AMRAP:

– 30 double unders

– 1 power clean + push jerk (135/95)

– 6 CTB pull-ups

*Add 1 clean + jerk every round.

*RX+ perform 3 bar MUs instead of pull-ups.

 

1. C) 3 sets for quality:

– 10 seated Arnold press

– 10/side DB chainsaw row

 

Tuesday 4/3

A) 10 min AMRAP @ 80-90%

– 200m run

– 10 RKB swings

– 10 prisoner lunges

– 10 ring rows

R5M

10 min AMRAP @ 80-90%

– 250/200m row

– 10 alternating DB snatches

– 10 box step ups (20”)

– 10 hand release push-ups

 

B) 3 sets for quality:

– 8/side staggered stance Romanian deadlifts

– 30/side sec side plank

– 30 frog pumps

 

Wednesday 4/4

A) E4M x 3 sets:

– 15 back squats @ 20X1 tempo

*All 3 sets should be at the same weight.

 

B) EMOM x sets

1: 12/9 cal row

2: 6 NPU burpee + sandbag to shoulder

3: 8 double KB thrusters (44/25) + 8 toes to bar

RX+ do 15/12 cal and use 53/35 KBs on thrusters

 

Thursday 4/5

A) E2MOM x 8 sets:

– 3 hang power clean

*Add each set and build to a heavy set of 3.

 

B) 3 rounds for time:

– 400m run

– 12 deadlifts (bodyweight)

– 21 box jumps – SD (24/20”)

*Scale to 75 or 50% bodyweight if needed)

 

C) 3 sets for quality:

– 10 slide hamstring curls @ 30X1 tempo

– 10/side half kneeling pallof presses

 

Friday 4/6

A) E4MOM x 3 sets:

– 15 bench press

– 15/side bent over DB row

*All 3 sets should be at the same weight.

 

B) Every 90 seconds x 5 sets:

1: heavy dual KB front rack carry x 1 lap

2: 5 heavy tire flips

3: box push x 1 length

 

Saturday 4/7

8am Masters

9am CrossFit

10am Intro to CrossFit / Open Gym

 

Sunday 4/8

8am Endurance

10am-12pm Open Gym