Saturday September 22nd, 2018

In teams of 3:
AMRAP 25 minutes
50 Deadlifts (225/155)
600m run
50 Toes to Bar
600m run
50 burpee over partner (one partner hold plank on ELBOWS)
600m run

One partner works at a time.
All teammates must run together, and must be inside the gym from the run to continue work.

600m Run = 1 rep

Scale as needed to complete workout with team of three.

Friday September 21st, 2018

Part A:
EMOM 12 mins
Min 1: 4 Press
Min 2: 8 Push Press
Min 3: Rest

All rounds at 60% of strict press

Part B:
10 minutes for HSPU skills and practice.
(If really strong at HSPU, practice freestanding HSPU)

Part C:
EMOM 8 mins
Min 1: 60 Double Under
Min 2: 10 HSPU

M:
Min 1: 60 bounding single under (or practice double unders for :45 seconds)
Min 2: 10 box HSPU

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Class Notes:
We’re continuing our Press strength cycle while building in skill work for getting your first HSPU.

This is the perfect type of day to practice and work towards your first HSPU. If it’s hard, remember, we were ALL once there. It’s a process. 1 rep is a victory for a lot of folks. Get after it!

Thursday September 20th, 2018

Part A:
In 15 minutes, build to heavy clean complex:
Clean Pull + Power Clean + Hang Squat Clean

Part B:
5 Rounds
10 Power Clean (135/95)
10 C2B Pull Ups
10 Alternating Pistols

Time cap: 10 minutes

C: 8 Power Clean, 8 C2B / Pullups / 16 air squats
M: 8 Power Clean (95/65) / 8 jumping pullups, 12 air squats

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Class Notes:
In Part A, complete the Clean Pull, then drop the barbell. Hang on for the next two barbell movements. In a clean pull, the arms remain straight – the goal is to get to full extension.

Part B is a classic triplet – three movements that cause a little interference with each other but the rep ranges are short enough that you should be able to move through them quickly. Please note that if you can’t rep out pistols quickly, please switch to air squats today. This time cap is very aggressive, and we’d prefer you move fast rather than grind through reps.

Wednesday September 19th, 2018

In 8 minutes for 4 rounds
Run 800m
12 Burpee Box Jump Overs (24/20)
12/8 Strict Ring Dips
Row max meters in remaining time.

Score: Total meters rowed

C: 8/4 strict ring dips; everything else same

M:
In 8 minutes for 4 rounds:
Run 800m
14 burpee box step overs (20/16”) (use plates for 16”)
In the remaining time: max meters on the rower

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Class Notes:
Today is a twist on our traditional Wednesday “cardio” day. It’s going to be 32 minutes of total work, so pace accordingly.

Tuesday September 18th, 2018

Part A:
In 15 minutes, establish a 1RM Hang Power Snatch

Part B:
Assault bike sprints

5 sets of 20/15 SPRINT calories; rest at least 3 minutes between intervals

C: 15/12 calories
M: 12/9 calories

Score: Total Work Time

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Class Notes:
Back to the bike! We did this workout about a year ago and people underestimated the amount of rest they needed between round. Rest AT LEAST 3 minutes between attempts and try and move around.

Monday September 17th, 2018

Part A:
Pause Front Squats
E2MOM for 5 Rounds
3 reps with a 3 second pause at bottom – 60, 65, 70, 70, 70%

Part B:
With a partner
4 Rounds
10 Back Squats (135/95)
20 Wall Balls (20/14 – 10/9’)
10 Back Squats
20 Russian KBS (2/1.5)

Barbell must remain off the ground for the entire workout. If barbell hits the ground, team runs 200m penalty lap

Time Cap: 20 minutes

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Class Notes:
Like last week, make sure you’re working perfect positions for the Front Squats. This pause will reinforce whatever movement pattern you’re using. Part B is all about teamwork – communicate effectively!

Sunday September 16th, 2018

Open Gym
900am & 600pm

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Olympic Lifting Workshop with Rick
@ CFFC 10am

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Gymnastics Workshop with Emily
@ CFA 10am

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Circuit Fit @ CFA
6:00pm

Circuit Fit WOD
AMRAP 8 mins
10 Cal Row
8 Burpees
10 Russian KBS

Rest 4 mins

AMRAP 8 mins
8/6 Cal Bike
8 Burpees
10 Sit Ups

Rest 4 mins

AMRAP 8 mins
200m Run
8 Burpees
10 Pull Ups

Start on any AMRAP but move in order. Total reps for score. 200m run = 1 rep.

Saturday September 15th, 2018

Part A:
Open 14.4
AMRAP in 14 minutes
60 Cal Row
50 Toes-to-Bar
40 Wall Balls (20/14 – 10/9’)
30 Cleans (135/85)
20 Ring Muscle-Ups

I/C: Same

M:
60 calorie row
50 KTE
40 Wall Balls (14/10 – 10/9’)
30 Cleans (95/65)
20 Ring Rows

Part B: (Optional)
EMOM 10
5 C2B + 5 burpee to target

M: 5 Jumping Pull-ups + 5 burpee to target

Friday September 14th, 2018

Part A:
EMOM 12
Min 1: 4 Press
Min 2: 8 Push Press
Min 3: Rest

All rounds at 50% of strict press 1RM

Part B:
10 minutes for HSPU skills and practice. If really strong at HSPU, practice freestanding HSPU

Part C:
21-15-9
HSPU
Air Squats

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Class Notes:
We’re working our pressing strength with this EMOM for the month of September. The weight will go up every week. Take the rest minute, you’re going to appreciate it. Work from a rack.

Thursday September 13th, 2018

Part A:
In 10 minutes, build to heavy hang squat clean.

Part B:
10 Rounds
9 Deadlifts (155/105)
35 Double Unders

Time Cap: 20 minutes

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Class Notes:
Last week you established a Hang Squat Clean. Today, we’re shortening the time domain and giving you 10 minutes to build to a good lift.

One note: PAY ATTENTION to those lifting around you. Do not directly walk in front of someone in the middle of their lift. It’s just simple awareness and etiquette.

Part B is a twist on a CrossFit Open workout from 2017. That one had thrusters and double unders. This one is Deadlifts and Double Unders.