Barbell 08-28-23
Monday
Warm-Up: 1 x 25 Renegade Row (Push-Up + Row + Row)
A. 5 x 2 Strict Press
B. 3 x 2 Pendlay Row
C. 3 x 2 Bench Press
D. 3 x 2 Pull-Up
E. Finisher
Tuesday
Warm-Up: 1 x 25 Air Squat, Calorie Row/Bike, Burpee
A. 5 x 2 1 & 1/4 Front Squat
B. 3 x 2 Pause Back Squat
C. 3 x 2 RDL
E. Finisher
Thursday
Warm-Up: 1 x 25 Renegade Row (Push-Up + Row + Row)
A. 10-8-6ea Landmine RDL
B. 5 x 2 Deficit Deadlift
C. 3 x 2 Deficit Pendlay Row
D. 3 x 2 Stiff Leg Deadlift
E. Finisher
Workout of the Day 08-28-23
Monday
Chimney Rock Triathalon
40 Minutes, As Many Rounds as Possible
200m Run
0.3 Bike
400m Row
500m Run
0.6 Bike
700m Row
800m Run
0.9 Bike
1000m Row
Tuesday
3 Rounds
12 Single Arm Sumo DL G/Y
50m Suitcase Carry
8 Single Arm Clean
50m Single Front Rack Carry
6 Single Arm Push Press
50m Waiters Carry
Repeat 2nd Side
150 Double Unders
Wednesday
Every 6 Minutes
800 Meter Run
Rest in Remaining Time
Thursday
3 Sets for Quality
12ea SA KB Row
20 Jumping Lunges
3 Sets for Quality
8ea SA KB Squat Clean Thruster
0:45 Hollow Hold
21-15-9
Kettlebell Swing
Burpee
Friday
"McGhee"
30 Minutes, As Many Rounds as Possible:
5 Deadlift 275/205
13 Push-ups
9 Box Jump 24/20
Saturday
Strength
8 Sets
Every 1:30 Complete
High Hang Power Snatch + Hang Power Snatch + Low Hang Power Snatch
Conditioning
14 Minutes, As Many Rounds as Possible
Partner I Go, You Go Full Rounds
5 Hang Power Snatch
15/12 Calorie Bike
Sunday
"Lynne"
5 Rounds for Max Reps
Bench Press @ 1 / 0.75x Bodyweight
Pull-Ups
Endurance 08-28-23
Tuesday
8/29: Buttermilk Falls - Trail Run @ Chimney Rock Trails
Meet at FAR END of the Chimney Rock Baseball Field Parking Lot (Past Tennis Courts)
Trail Run #3- The Waterfall (3+ Mile Group Run)
Gymnastics 08-28-23
Monday
"Nate"/ "Regional Nate"
10 Rounds for Time 20:00 Cap
2 Muscle-ups /4 Seated Strict Muscle-ups
4 Handstand Push-ups / 7 Strict Handstand Push-ups
8 Kettlebell Swings 2/1.5 pood / 12 KB Snatch 1.5/1 pood
Gymnastics 08-21-23
Monday
Muscle-up Biathalon/Strongman
100 Meter Dball Carry
12 Ring Muscle-ups
100 Meter Dball Carry
15 Ring Muscle-ups
100 Meter Dball Carry
18 Ring Muscle-ups
Endurance 08-21-23
Tuesday
8/22: Endurance @ CRCF
4 Rounds For Time
400m Run
40 DU's//80 SU's
400m Run
30 Air Squats
400m Run
20 Burpees
400m Run
100m Walking Lunges
Workout of the Day 08-21-23
Monday
Strength
15:00 to build up to a heavy 3 Rep Overhead Squat
Conditioning
"Nancy"
5 Rounds
400m Run
15 Overhead Squats 95/65
Tuesday
Conditioning
2000 Meter Row Time Trial
Wednesday
Conditioning
CrossFit Open WOD 17.5
10 Rounds for time
9 Thrusters 95/65
35 Double Unders
Thursday
Conditioning
Speed Dating
@ Minute 0
Isabelle
30 Snatches 135/95
@ Minute 10
Grettel
10 Rounds
3 Clean & Jerks 95/65, 135/95
3 Sprawl / Bar Facing Burpees
@ Minute 20
"Karen"
150 Wallballs for time
Friday
Conditioning
35 Minutes for Quality w/ Partner
I Go, You Go, Full Rounds
5 Deadlift
15 Push-Ups
20 Alt. Dumbbell Curls
Saturday
Moving Day- No Classes
Sunday
Moving Day- No Classes
Barbell 08-21-23
Monday
Warm-Up: 1 x 25 Renegade Row (Push-Up + Row + Row)
A. 10-8-3-2-1 Strict Press
B. 10-8-3-2-1 Pendlay Row
C. 10-8-3-2-1 Bench Press
D. 10-8-3-2-1 Pull-Up
E. Finisher
Tuesday
Warm-Up: 1 x 25 Air Squat, Calorie Row/Bike, Burpee
A. 10-8-3-2-1 1 & 1/4 Front Squat
B. 10-8-3-2-1 Pause Back Squat
C. 10-8-3-2-1 RDL
E. Finisher
Thursday
Warm-Up: 1 x 25 Renegade Row (Push-Up + Row + Row)
A. 10-8-6ea Landmine RDL
B. 10-8-3-2-1 Deficit Deadlift
C. 10-8-3-2-1 Deficit Pendlay Row
D. 10-8-3-2-1 Stiff Leg Deadlift
E. Finisher
Endurance 08-15-23
Tuesday
8/15: @ TRACK
8-Rounds - For Time...
100m Sprint
100m Walking Lunges
100m Run
100m Walking Lunges
