Wednesday, October 29th “Strongman Hop”

image

1- Hip Mobility 10-15 min

2- “Strongman Hop”

20 min EMOM (every minute on the minute)

odd- 5 Hand release push ups + 5 Deadlifts (225/135)

even-ascending double unders/ single unders x2 (5,10,15,20, 25,30,35,40,45,50,55)

*record highest number of double unders completed.  If you fail to acheive the prescribed number of jump rope the even minute is then as many reps as possible jump rope.

Tuesday, October 28th “Wasabi”

image

1-10 min shoulder mobility

2-“Wasabi”

1,000 Meter Run
40 Pull-Ups (60 ring rows)
30 Thrusters (95/65)
20 Lateral Burpees

3-”Lean and Mean” cashout

5 rounds

10-band pull aparts

10-banded muscle snatch

 

 

Monday, October 27th “Pesto”

Gym news- This Friday will be “Bring a Friend”/ “Halloween Costume” day at the gym.

-If you have not already set a goal please take the time to set your goal!!!  These goals run through November 24th, so we still have almost a month to achieve our goals!!!!

image

Monday, October 27th

1- Back squat 6×4 (add weight as possible)

2- “Pesto”

AMRAP 8:
3 Power Cleans (135/85), 3 Calorie Row/ airdyne
6 Power Cleans (135/85), 6 Calorie Row/ airdyne
9 Power Cleans (135/85), 9 Calorie Row/ airdyne
12 Power Cleans (135/85), 12 Calorie Row/ airdyne
Continue pattern, adding 3 reps each round, until time is called.
Score is rounds completed, plus repetitions.
Post Scores to the board

3- “Lean and Mean” cashout

5 rounds

10- hollow rocks

:45 second plank

 

Saturday, October 24th “Triple Play”

image

“Triple Play”
Teams of 2
40-30-20-10
Power Snatch (95/65)
Ring Dips (x2 box dips)
Immediately followed by:
40-30-20-10
Overhead Squats (95/65)
Toes to Bar
Immediately followed by:
40-30-20-10
Wallballs (20/14)
Burpee
Post Creative Team Names and Scores to the board

Friday, October 24th “Partner Shuttle”

image

“Bring a Friend” Friday!!!!  Feel free to bring a friend to try out the gym at no charge!!!

 

“Partner Shuttle”

10 min amrap

6-box overs (24/20)

6-Ground to overhead

20 m shuttle run

rest 2 min

10 min amrap

5-sit ups

10-oh plate lunges

20 m shuttle run

*Only one person works at a time, continue alternating partners until time is called.  Record total number of rounds in each AMRAP.

Thursday, October 22nd “Whoopie Pie”

image

“Whoopie Pie”
10 – 8 – 6 – 4 – 2
Clean and Jerk (135/95)
After each set, complete 2 Rounds of:
5 Pull-Ups
10 Pushups
15 Air Squats

“Lean and Mean” cashout

1000m row or 100 calorie airdyne for time

Wednesday, October 22nd

burpees

Wednesday, October 22nd

1- Front squat 6×4 (add weight as possible)

2-10 min amrap

3, 6, 9, 12, 15, ….

-Kb swing

-burpee

200m run

3-”Lean and Mean” cashout

20-hollow rocks

50-sit ups

200- flutter kicks

 

 

 

Tuesday, October 21st “Lambada”

Gym news-  This Saturday, October 25th we will not be offering Hardcore Yoga

(It will resume as usual the following Saturday)

We will however be offering a special class at the same time called POUND!!!  POUND will be offered at a drop in rate of only $5!!!!

Halloween week is fast approaching!!!!  Friday, October 31st we will be having a costume workout day/ “Bring a Friend” day!!!.  Feel free to dress up in the most creative costume you can imagine.

image

1-Snatch technique

2-“Lambada”
15 Power Snatches (95/65)
100 Double-Unders (x2 singles)
12 Power Snatches (115/80)
100 Double-Unders
9 Power Snatches (135/95)
100 Double-Unders
6 Power Snatches (155/105)

3-”Lean and Mean” cashout

10 min double under practice

Monday, October 20th “Christine”

image

We are still very early into our “Lean and Mean” challenge.  Keep up the hard work!!!!  If you have questions please take the time to ask before or after class.  If you dont have time feel free to email us at crossfitportbyron@gmail.com

 

Monday, October 20th

1- Push Press 5rm (10 min cap)

2-   “Christine”
3 rounds:
500 Meter Row (alt. airdyne or run 400 m)
12 Deadlifts (Bodyweight)
21 Box Jumps (20″)

(15 min cap)