NO SHOWER HAPPY HOUR: This Thursday (6/23) from 6:30-9:30pm at On Rotation! Join us after class or after work. No showers necessary so come stinky!

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Monday 6/20

A) E3MOM x 12 min (4 sets)

– TnG power clean cluster 2.2.2

*If you complete the set totally UB, add weight.

 

B) EMOM x 12-14 min:

E: Row 12/9 cal

O: 5 hang power cleans @ 80% of A

 

*Row 15/12 cal if able

 

Masters

A) EMOM x 12 min

1: 5 hang power cleans (light to moderate weight) BB

2: 10 cross body V-ups

3: 20-40 single unders or 20 jumping jacks

 

B) EMOM x 12-14 min:

E: Row 12/9 cal or 40 seconds tough pace

O: 6-8 DB hang power clean + push press

 

Tuesday 6/21

A) EMOM x 12 min

1: Tempo back squat 2-3 reps @ 32X1 (use 4-5% more than 6/13)

2: bent over rear delt flys x 10-15 w/ 2.5-5/hand

3: rest and increase load on BS if able

 

B) AMRAP in 8 min:

– 10 Russian Kettlebell Swings (70/53)

– 10 Alternating Reverse Lunges with Kettlebell Goblet Hold

 

C) Not for time:

– 20 strict toes to bar @ 2111

 

Masters

A) EMOM x 12 min

1: Tempo back squat 5 reps @ 32X1 (heavier than last week)

2: 6-10 seated arnold presses @ 2111

3: rest and increase load on BS if able

 

B) AMRAP in 8 min:

– 10 russian kettlebell swings

– 10 alternating reverse lunges/step ups with goblet hold

 

C) 3 sets w/ a partner:

– 12 medball toss sit-ups

 

Wednesday 6/22

A) EMOM x 15 min

1: Bench press 5-4-3-2-2 (build to heavy double)

2: 4-8 strict ring pull-ups

3: rest and build on BP

 

B) 3 sets @ 90%:

– 500m row

– 400m run w/ sandbag (60/30)

R4-5M

 

Masters

A) EMOM x 15 min

1: 8-10 DB bench press

2: 8-10 bicep ring curls

3: 20 sec hollow rock or hold

 

B) 10 min AMRAP:

– 200 m run

– 8 deadlifts @ 50% max

– 6 NPU burpees

 

Thursday 6/23

A) Every 90 sec x 15 min (10 sets):

– 2 front squats @ 80-85%

 

B) For time:

– 50 cal row

– 40 wallballs (20/14#)

– 30 shoulder to overhead (115/75#)

– 20 burpee box jump overs (24/20”)

 

Masters

A) Every 90 sec x 15 min (10 sets):

– 7 heavy goblet squats

– 7 push-ups

 

B) For time:

– 750/600m row

– 40 wallballs

– 30 BB push press (75/45, 65/35, 45/25)

– 20 burpee box step ups

 

Friday 6/24

A) E2MOM x 12 min (6 sets)

– 3 position snatch (high hang, hang, 2” below knee

*start at 65% and work up with full squat snatches

 

B) 3 rounds not for time:

– 6-8 seated BB press @ 2111

– 8-10 bent over supinated DB row @20X0

– 1 lap single arm farmers carry

– 20 banded lat pulldowns

New Schedule Is Live! The 6:30am and 7:30pm classes on Monday-Thursday are now open for all members. This means that both our CrossFit and Masters CF athletes are both welcome to come to these classes.

Check out these cool new pics of Memorial Day Murph and the Crawfish Boil.

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Monday 6/13

A) EMOM x 12 min

1: Tempo back squat 3-4 reps @ 32X1 (use 4-5% more than 6/6)

2: 6-10 L-seated DB presses @ 2111

3: rest and increase load on BS if able

 

B) AMRAP in 15 min:

– 20 RKB swings (heavy)

– 15 wallballs (20/14)

– 200m run

 

Masters

A) EMOM x 12 min

1: Tempo back squat 6 reps @ 32X1

2: 6-10 L-seated DB presses @ 2111

3: rest and increase load on BS if able

 

B) AMRAP in 15 min:

– 15 RKB swings

– 10 wallballs

– 200m run

 

Tuesday 6/14

A) E3MOM x 12 min (4 sets)

– TnG power clean cluster 3.3.3

*If you complete the set totally UB, add weight.

 

B) Three sets for max reps of:

– 60 seconds of power cleans @ 80% of A

– Rest 60 seconds

– 60 seconds of burpees to target (pull-up bar)

– Rest 60 seconds

– 60 seconds of box jump overs (24/20”)

– Rest 60 seconds

– 60 seconds of row for calories

– Rest 60 seconds

 

Masters

A) EMOM x 12 min

1: 5 hang power cleans (light to moderate weight) BB or DB (8 reps)

2: 10 DB anchored sit-ups

3: 20-40 single unders or 20 jumping jacks

 

B) Three sets for max reps of:

– 60 seconds of alternating DB snatch (moderate)

– Rest 60 seconds

– 60 seconds of burpees

– Rest 60 seconds

– 60 seconds of box jump/step overs (24/20”)

– Rest 60 seconds

– 60 seconds of row for calories

– Rest 60 seconds

 

Wednesday 6/15

A) EMOM x 15 min

1: Push press x 5 – building

2: Weighted pull-up cluster 1.1.(1) – R10S between reps

OR Negative pull-ups (heavier than 6/8)

3: DB Romanian deadlifts x 8 @ 30X1

 

B) With a partner complete 6-8 sets each:

– Row 250m @ 95%

*You go I go method. Stay consistent at higher pace throughout.

 

Masters

same

 

Thursday 6/16

A) EMOM x 16 min (4 sets)

1: Double KB front rack box step ups x 8-10/ side R

2: Double KB front rack box step ups x 8-10/ side L

3: Ring push ups w/ turn out at top x 6-10 @ 1111

4: Bent over BB rows x 6-8 @ 20X0

 

B) 3 rounds not for time:

– heavy sled drag + sandbag front rack hold (down and back)

– 6 Jefferson curls (start light and learn the movement)

– 10 Turkish get ups (heavy but constant pace for 5/side)

 

Masters

A) EMOM x 16 min (4 sets)

1: Double DB box step ups x 8-10/ side R

2: Double DB box step ups x 8-10/ side L

3: Ring/ground push ups w/ turn out at top x 6-10 @ 1111

4: Bent over BB rows x 6-8 @ 20X0

 

B) 3 rounds not for time:

– heavy sled drag + sandbag front rack hold (down and back)

– 10 DB row from plank (R+L=1)

– 10 sandbag/medball get ups (constant pace for 5/side)

 

Friday 6/17

A) EMOM x 8 min (8 sets)

– 1 power snatch + 1 snatch balance + 1 hang (squat) snatch

 

B) For time:

– 600m run

– 21 toes to bar

– 21 thrusters (95/65)

– 400m run

– 15 toes to bar

– 15 thrusters

– 200m run

– 9 toes to bar

– 9 thrusters

 

Saturday 6/18

8am Masters

9am CrossFit

10am Barbell

11am Free Intro

 

Sunday 6/19

Endurance