Tuesday, November 21st “Feeling Crossed”

Tuesday, November 21st

‘Feeling Crossed”

50/35-Cal air bike

50-Toes to bar

40-Deadlifts (185/135)

40-Handstand Push ups

post time to board and FitChalk

 

Open Training-

Midline
2:00 L-Sit
Every break: 10 GHD Sit-Ups or weighted sit ups

 

Monday, November 20th “Tight Denim”

Monday, November 20th

“Tight Denim”

4 rounds 3 min clock/ 3 min rest

20/15-cal row

15-Goblet squats (55/35)

In remaining time max Double unders

Post Double unders each round

 

Open Training-

1. Ring Muscle-Ups
3 Rounds:
25% of Max Unbroken Muscle-ups
35% of Max Unbroken Muscle-ups
45% of Max Unbroken Muscle-ups
Rest as little as needed between unbroken sets and rest 2:00 between rounds.

2. Overhead Squat
5×3

3. Power Snatch 10 min EMOMx1 at 77-82%

Saturday, November 18th Teams of 3!

Saturday, November 18th

Teams of 3!

30 min AMRAP

15-Toes to bar

30-Push ups

45-Box Overs (24/20)

*Divide work evenly

Post total rounds plus reps to board

 

Open Training-

Gymanstic skill time

Friday, November 17th “Classic Redo”

Friday, November 17th

“Classic Redo”

20-DB Thrusters

30-DB Snatch

40-Wall balls (20/14)

50-sit ups

100-Double unders

50-sit ups

40-lunges

30-DB Snatch

20-DB Thrusters

post time to board and FitChalk

 

Open Training-

Front Squat 3×3 across

Thursday, November 16th Partner Day!

Thursday, November 16th

Partner Day!

20 Min AMRAP

20-10m Farmer Carry (Dual KB or DB)

50/36-cal air bike

20-10m Goblet carry (Single KB)

50-air squats

post total rounds plus reps to board

 

Open Training-

November Goal work!

 

Wednesday, November 15th “Oops!… I Did It Again”

Wednesday, November 15th

“Oops!… I Did It Again”

4 min clock

27/21-cal row

21-hang cleans O/P(135/95) F(115/80)

AMRAP in remaining time lateral burpee bar hops

4 min Rest

4 min clock

27/21-cal row

21-hang cleans O/P(115/80) F(95/65)

AMRAP in remaining time lateral burpee bar hops

4 min Rest

4 min clock

27/21-cal row

21-hang cleans O/P(95/65) F(75/55)

AMRAP in remaining time lateral burpee bar hops

Post burpee Score each round

 

Open Training-

1. Gymnastics Conditioning
1-2-3-4-5-6-7-8-9-10
Unbroken Chest to Bar Pull-Ups

Rest 2:00

10-9-8-7-6-5-4-3-2-1
Unbroken Toes to Bar

 

 

Tuesday, November 14th “Frozen Tundra”

Tuesday, November 14th

1-Power snatch

10 min EMOM X1 building or across at 75-80%

 

2-conditioning

“Frozen Tundra”

5 rounds for time

15-power snatch(75/55)

35-double unders

post time to board and FitChalk

 

Open Training-

1. Strict Handstand Push-ups
Max Strict Handstand Pushups
Rest 3:00
3 Sets of 30%

rest as needed between

 

 

Monday, November 13th “Classic Trial”

Monday, November 13th

“Classic Trial”

30-Thrusters O(135/85) P(115/75) F(95/65)

30-Chest to bar pull ups (Fitness=pull ups)

30-Deadlifts

30-Toes to bar (Fitness=knee above hips)

30-KB Swings O/P(55/35) F(45/25)

30-Box Jumps O/P(24/20) F(20/16)

30-Burpees

post time to board and FitChalk

 

Open Training-

1. Ring Muscle-Ups
3 Rounds:
25% of Max Unbroken Muscle-ups
35% of Max Unbroken Muscle-ups
45% of Max Unbroken Muscle-ups

*Rest as little as needed between unbroken sets, and rest 2:00 between rounds.

2. Back Squat 3×3 across

 

 

Saturday, November 11th Honiring Veteran’s Day

Saturday, November 11th

Please stop out to the Gym and help us Honor our Military.

We have a individual workout and a Partner workout to choose from.

See you Soon!

CFPB

 

 

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“Jack”

Complete as many rounds as possible in 20 minutes of:
115/75 pound Push press, 10 reps
10 KB Swings, 55/35
10 Box jumps, 24/20 inch box

Post total rounds plus reps to board

 

Partner “Glen”

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30-Clean and Jerks (135/95)

2000m row

50-Strict pull ups

100/70-cal air bike

100-Burpees

Post time for team

*Divide Evenly*

Friday, November 10th “Jim Nasty”

Friday, November 10th

“Jim Nasty”

Open

3 rounds for time

7-Ring Muscle ups

50-air squats

10-Power cleans (165/115)

 

Performance

3 rounds for time

7-Burpee Chest to bar pull ups

50-Air squats

10-power cleans(135/95)

 

Fitness

3 rounds for time

7-Burpee pull ups

50-Air squats

10-Power Cleans (115/75)

 

Open Training-

Gymnastics Conditioning

On the Minute x 10
10/8 Calorie Row
Time remaining in each minute:
Max Kipping Handstand Push-ups