CROSSFIT

“Barbara”

5 rounds, time each round

3 minutes of rest between each round

20 pull ups

30 push ups

40 sit ups

50 squats

OPEN GYM: During Active Class Sessions

BEER PONG TODAY AT 3PM

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April 2013 Programming

CROSSFIT
Front squat, 3×10

THEN

AMRAP in 7 minutes:

2 squat cleans, 135/95

2 handstand push ups

4 squat cleans, 135/95

4 handstand push ups

6 squat cleans, 135/95

6 handstand push ups

etc.

OPEN GYM: During Active Class Sessions

BEER PONG TOMORROW AT 3PM

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April 2013 Programming

CROSSFIT

From the “Hail to the Queen” Competition:

10-8-6-4-2

Power snatches, 135/95

50-40-30-20-10

Double unders

Sit ups
BOOTCAMP

“Unbroken Helen”

Run 400

21 KB Swings (unbroken)

12 Pullups (Unbroken)

The rule for this is once you begin your set  you must finish. If you complete 20 KB swing reps you must restart at 0. If this is unrealistic, scale to normal Helen.

OPEN GYM: During Active Class Sessions

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April 2013 Programming

CROSSFIT

AMRAP in 20 minutes:

5 ring dips

10 knees-to-elbows

15 box jumps

BOOTCAMP

AMRAP in 20 minutes:

20 double under

15 kettlebell swings, 1.5pd/1pd

5 HSPU

SKILL
Bench Press

10-8-6-4-2-1

*30 Seconds of Double Unders (or attempts) after every set

THEN

Hang Clean

5-5-3-3-1-1

*30 Seconds of Double Unders (or attempts) after every set

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April 2013 Programming

CROSSFIT
Sumo-stance deadlift, 3×10

THEN

21-15-9

Kettlebell swings, 2pd/1.5pd

Body blaster burpees

BOOTCAMP

“Murph”

Run 1 mile

100 pullups

200 pushups

300 squats

Run 1 mile

Partition the reps as necessary. If you have  a 20 lb vest wear it.

1 hour time cap

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April 2013 Programming

Team Magic Mike!

CROSSFIT

Executive Decision to switch WOD from 4/16 to 4/8 due to WOD 13.5

Barbell row, 3×10

THEN

21-15-9

Ball slams, 35/25

Toes-through-rings

BOOTCAMP

Skill Work: KB Snatch
THEN

AMRAP 10 minutes:

5 Right Hand KB Snatch

5 Left Hand KB Snatch

12 Goblet Squats

SKILL

EMOM for 10 Minutes

Handstand Push Ups

Advanced – 9

Intermediate – 6

Beginner – 3

THEN

14 Minute AMRAP

10 Overhead Squat (95/65)

10 Push Ups

200 M Run

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April 2013 Programming

CROSSFIT
Crossfit Games 13.5
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

CROSSFIT
The Filthy 50
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

OPEN GYM: 7:45am to 12:30pm 

CROSSFIT
750m row (max effort)

then,

2 minutes: max reps dumbbell snatches, left arm

-rest 1 minute-

2 minutes: max reps dumbbell snatches, right arm

-rest 1 minute-

30 muscle ups

OPEN GYM: Available during Active Class Session Times

Announcement:

Sign up for our BBQ on Sunday. It’s free and awesome. Start of a new tradition! To close the open, and kick off the BBQ we are going to have our top 2 scoring men and women in the gym go head-to-head! Come watch, cheer, scream at and motivate them as they take on the last open workout of 2013!

Click here to sign up for the BBQ!

There will be no yoga this Sunday.