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.
A) Gymnastic warm-up
EMOM x 3 sets
Station 1 –
Station 2 –
Station 3 –
B) Every 8 minutes x 3 sets at 80-90% pace:
– 800m run
– 30 RKB swings (70/53)
*Keep times as similar as possible.
A) E3MOM x 5 sets
– 10 DB floor press @ 2111
– 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.
A) E2MOM x 8 sets
– 2 cleans + 1 jerk @ 55-90+%
B) 5 rounds for time:
– 200m run
– 5 power clean and jerks (135/95)
– 30 double unders
*RX+ bump weight to 155/105.
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!
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 –
Station 2 –
Station 3 –
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
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
A) E3MOM x 5 sets:
– deadlift
Set 1 – 8 reps @ 50%
Set 2 – 6 reps @ 60%
Set 3 – 4 reps @ 70%
Set 4 – 2 reps @ 80%
Set 5 – 2 reps @ 90%
B) 3 sets for quality:
– 3-5 atlas stone ground to box (40-48” tall)
– Max effort strict dips (accumulate at least 10 reps)
– 10/side single arm DB cross body RDL
C) 3 sets:
– 1 lap banded partner sprints (AFAP)
*All out. Use black band.
The 2017 Reebok CrossFit Games are here! They will be running from Thursday, August 3 through Sunday, August 6th. This is your chance to see CrossFit as a sport at its most competitive level with both individual (from teens to masters) and team competition.
The Games are a playing field where the fittest athletes are given a chance to distinguish themselves through consistently exceptional performances. In a single weekend, the CrossFit Games test athletes’ capabilities across broad time and modal domains. A wide variety of different events are intentionally included. In the past, these have ranged from dusty hill sprints to sandbag carries to ocean swims and endurance events. Every year there is a new surprise.
How can you watch The Games? Check out both online and television options HERE.
