|
Let’s all do our part to try and keep everyone healthy.
Wipe down your gear after use. |
|
Warm Up 5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. 3 Rounds 10 Air Squats 7 Bare bar Shoulder Press WOD This is a test, keep record of your weights and times for future reference. If the weights prescribed are going to take you more than 25 - 30 minutes, consider dropping the weights down 55% of your max. CrossFit Open 14.5 21-18-15-12-9-6-3 reps for time of: Thruster 95 / 65 lb. Burpees Compare to 4/6/19 Cool Down 10 minute stretches Hamstrings and Hip flexors upper back and trap stretches Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 2 Rounds 500 Meter Row 25 Sit Ups
0 Comments
 Warm Up 1000M Row then 3 Rounds 10 shoulder press front and back 10 PVC Pass Through Work your way up to 50% by increasing sets of 3 reps Jerk WOD 1 Rep Max Find your 1 Rep Max Jerk at least 7 reps over 90% Compare to 10/28/20 Cool Down upper back and trap stretches Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 20 Minute Airdyne  U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families.   Warm Up
5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. Burgener warm up - clean + Front Squat WOD This is a test, keep record of your weights and times for future reference. If the weights prescribed are going to take you more than 25 - 30 minutes, consider dropping the weights down 55% of your max. T.U.P. 15-12-9-6-3 reps for time of: 135-lb. Power Clean Pullups 135-lb. Front Squat Pullups 11:00m Hurst 20:27w Sami Compare to 6/27/19 Cool Down 10 minute stretches Hamstrings and Hip flexors 7 Minute Upper Body Stretch Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 2 Rounds 400 Meter Run/Walk 200 Meter Farmer Carry  Warm Up 1000M Row Then 15 Body Blaster Strength 5 Sets increasing weight 3x Deadlift WOD Death by 2x Russian Twist (2 count) @ 25% snatch Minute 1 = 2 reps Minute 2 = 4 reps Increase by 2 reps each minute until you cannot get the given reps done in the given minute Cool Down 2 minute Yoga - Cobra Position Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 21-15-9 Air Squats Sit Ups Ring Rows  Warm Up 5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. Then 3 Rounds 10 Air Squats 10 Situps Strength 5 sets increase weight 3x Shoulder Press WOD 21 - 15 - 9 Pistol V Ups Cool Down 2 min Yoga - Cobra Position 10 minute stretches Hamstrings and Hip flexors Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 200 Meter Run 25 Air Squats 25 Push Ups 25 Sit Ups 200 Meter Run  5/9
21 - 15 - 9 Pistol V Ups 5/10 Death by 2x Russian Twist (2 count) @ 25% snatch Minute 1 = 2 reps Minute 2 = 4 reps Increase by 2 reps each minute until you cannot get the given reps done in the given minute 5/11 T.U.P. 15-12-9-6-3 reps for time of: 135 / 95-lb. Power Clean Pullups 135 / 95-lb. Front Squat Pullups 11:00m Hurst 20:27w Sami Compare to 6/27/19 5/12 1 Rep Max Find your 1 Rep Max Jerk at least 7 reps over 90% Compare to 10/28/20 5/13 CrossFit Open 14.5 21-18-15-12-9-6-3 reps for time of: Thruster 95 / 65 lb. Burpees Compare to 4/6/19 5/14 Alpine 6 Rounds 45 seconds Alligator Roll 45 seconds Land Mines Twist 3 Minute rest 5/15 Clean Ladder Start at 50% max squat Clean every minute go up 10# (if your max is over 200 go up 20# total) (if your max is under 100 go up 5# total) Continue until you cannot get the given rep in the given minute Compare to 12/18/20  Warm Up 5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. Then 3 rounds 10 Pushups 10 Air Squats WOD This is a test, keep record of your weights and times for future reference. If the weights prescribed are going to take you more than 25 - 30 minutes, consider dropping the weights down 55% of your max. Zane 21 - 15 - 9 Body Weight Bench Press Body Weight Front Squat No racks, you have to clean the front squat, a squat clean counts Men's: 24:45 annonymous Women's: Uncontested Compare to 7/5/17 Cool Down 7 Minute Upper Body Stretch 10 minute stretches Hamstrings and Hip flexors Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 21-15-9 Air Squats Sit Ups One last reminder that tomorrow from noon - 2 pm we will help you work on anything you are struggling with. All trainers (except Rachel) will be here to give you personal attention on whatever is holding you back in your fitness game.
-C-  Warm Up 1000M Row Then 3 Rounds 5 Pullups 10 Situps Power 5 Sets increasing weight 5x Clean WOD Alpine 6 Rounds 90 seconds Rope Pull @ 75% shoulder press 3 minute rest Cool Down upper back and trap stretches Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 2 Rounds 500 Meter Row 10 Turkish Get Ups  In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah. Thanks to Chris Jones: For those who were asking, there is a way to donate to the family. My unit received him here in Ohio when he was flown back from overseas. We have established an account for his son if interested in donating. Checks and money orders can be sent to the following: "Sergeant Travis Griffin Family Fund" Wright-Patt Credit Union Building 1224 WPAFB, OH 45433   Warm Up
5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. 5 min Double Unders technique Strength 5 Set increasing weight 5x Bench Press WOD "Griff" For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards 9:38m Annonymous 10:04w Annonymous Compare to 8/1/19 Cool Down 2 minute each barbell calf roll Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 5K Row |