March 22, 2018

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength

Build to a heavy of:

• 1 Power clean + 1 Squat clean + 1 Front squat + 1 Split jerk

Conditioning

Three 4:00 rounds of:

• 400m Run
• 10 Power cleans, 135#/95#
• 10 Double DB Bench press, 50#/35#
• ME Bike for cal in remaining time

Rest 2:00 between rounds. Goal is consistency.

March 21, 2018

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Strength

E2O2x5

• 6 Box jump overs, 30"/24" + 3 Deadlift @85%

Conditioning

For time, complete

• 800m Run
• 30m Double DB Lunge, 50#/35#
• 15 Bar Muscle-ups
• 30m Double DB Lunge, 50#/35#
• 800m Run

March 20, 2018

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Strength

Every 1:30 for 6 sets:

• 30 Double unders + 2 Hang squat snatch

Conditioning

Every 4:00 for 4 rounds complete:

• 25/18 cal Row
• 5 Power Snatch 115#/80#
• 5 Squat snatch, 115#/80

March 19, 2018

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Strength

E2O2x5 of

• Bike 8/6 cal + 3 Back squat @ 75%

Conditioning

2 Rounds of

• 15 Thrusters, 95#/65#
• 15 C2B Pullups

Rest 5:00 then 2 Rounds of

• 10 Bar-facing burpees
• 10 Thrusters, 95#/65#
• 10 C2B Pullups

March 17, 2018

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Conditioning

3 Rounds of

• 15 Bar-facing burpees
• 800m Run

Rest 3:00 between rounds.  Goal is consistency.

Strength

3 Rounds NOT FOR TIME of:

• 9 Strict C2B Pullups
• 12 Double KB Hang Cleans, you pick the weight to go UB
• 15 Double KB Front squats, you pick the weight to go UB

March 16, 2018

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Conditioning: 18.4

For time, complete (9:00 cap):

(Diane) 21-15-9 of:

• Deadlift, 225#/155#
• HSPU

Then 21-15-9

• Deadlift, 315#/205#
• Handstand walk 25' down and back after each set of DL

March 15, 2018

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Strength

• Overhead squat, 5x5 building @ tempo 13x1

Conditioning

2 Rounds for time of:

• Run 200m
• 20 Toes-to-bar
• 40 Double unders
• Run 200m
• 20 KB swings, 70#/53#
• 40 Double unders

March 14, 2018

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Strength

8 Min EMOM of

• 1 Clean & jerk; start at 60% and build each minute

Conditioning

4 Rounds for time of

• 15/12 Cal Bike
• 15 Wall ball, 20#/14#
• 400m Run

March 13, 2018

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Strength

E2O2x5

• 5x10m Shuttle Run + 3 Front squat @75%

Conditioning

6 min Alternating EMOM

• 15/12 cal Row
• 12 Thrusters, 95#/65#

Immediately into 6 min Alternating EMOM of

• 6 DL, 255#/175# + 6 Box jump overs, 24"/20"
• 12 HSPU

March 12, 2018

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength

Every 1:30 for 6 sets:

• 4 Bar-facing burpees then 5-4-3-2-1-1 squat snatch
• Start at ~50% (x5) and build each set in weight/decreasing reps

Conditioning

For time complete: 3-6-9-12-15 of: (10 min cap)

• Power snatch, 95#/65#
• C2B Pullups

March 10, 2018

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Skill

5 rounds for quality of:

• 2 Turkish Get Ups
• 5 Strict Toes-to-bar

Conditioning

12 Minute AMRAP

• 500m Row
• 25 Hand-release pushups

Then immediately 12 Minute AMRAP of:

• 400m Run with Medball
• 20 Medball cleans, 20#/14#

March 9, 2018 - Friday Night Lights tonight, no evening classes

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Conditioning: 18.3

2 Rounds for time of:

• 100 Double unders
• 20 Overhead Squats, 115#/80#
• 100 Double unders
• 12 Ring Muscle-ups
• 100 Double unders
• 20 Alternating DB snatch, 50#/35#
• 100 Double unders
• 12 Bar Muscle-ups

14 Minute Cap, score is total reps if you can't complete 2 rounds under the cap.

March 8, 2018

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Strength

• 5x3 Bench press
• 30 Sec hollow hold after each set

Conditioning

Complete 3 rounds for time of:

• 800m Run
• 12 Power cleans, 155#/105#
• 12 Box jump overs, 30"/24"

March 7, 2018

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength

Build to a heavy of the following complex:

• 1 Power clean + 1 Squat clean + 2 Front Squat + 2 Walking Lunge (one each leg)

Conditioning

2 Rounds of:

3 Min EMOM of

• 12/9 Cal Bike
• 6 C2B Pullups

Rest 1:00 Then

3 Min EMOM of:

• 6x10m Shuttle Run
• 10m Single arm OH Lunge, 50#/35# (switch arms every minute)

Rest 1:00

March 6, 2018

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength

E2O2x5, complete:

• 8/6 cal bike + 2 squat snatch, start at 65% and build each round
• Bike at 10 minute pace

Conditioning

Complete 2 rounds for time of:

• 30/24 cal Row
• 10 OHS, 115#/80#

Rest 3:00 then complete 2 rounds for time of:

• 10 Power snatch, 135#/95#
• 30 Wall balls, 20#/14#

March 5, 2018

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength

10 Minute Alternating EMOM of

• 10 Deadlift, 225#/155#
• ME HSPU in 0:30

Conditioning

5 Rounds for time of:

• 35 Double unders
• 7 Thrusters, 115#/80#
• 5 Bar-Muscle-ups

March 3, 2018

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Conditioning

• Run 200m, 400m, 800m, 1600m; walk 200m between
• Aim for same pace on all runs (so 200m is at your estimated mile pace, etc - each subsequent run should take twice as long as the previous) compare to 1/6/18

Strength

In teams of 2, for quality, complete:

• 100 KB hang snatch, 53#/35#
• 80 Double KB bench, 53#/35#
• 60 Strict Pullups

One partner working at a time; break up reps as desired, but complete all reps of one movement before moving on.  Pick sustainable sets and rest as needed.

March 2, 2018

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Conditioning: 18.2

In 12 Minutes complete 1-2-3-4-5-6-7-8-9-10 each of:

• Double DB Front Squat, 50#/35#
• Bar-facing Burpees

If you have time remaining, find a 1RM clean.

March 1, 2018

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Conditioning

In teams of 2, complete

• 5000m Row, switching every 500m

Non-rowing partner completes

• 8 Double KB Hang clean, 53#/35#
• 4 Turkish Get-ups, 53#/35# alternating arms

February 28, 2018

Elite Fitness for Everyday People!

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength

E303x3 of

• 30 Double unders + 0:45 HS hold + 30 Double unders
• Rx+ HS walk 30' instead of the HS hold

Conditioning

Every 3:00 for 4 rounds, complete for time

• 18/14 cal Bike
• 12 Box jump overs, 24"/20"
• 6 Double DB Thrusters, 50#/35#

Goal is consistency.  If you're doing the Open on Friday, dial back intensity (move methodically and controlled)