052617

Friday, May 26th, 2017

Barbell:

Deadlift - Use the weight from your 4TH SET last week as your 3 RM.  Warm up, then complete 6 at 50%, 3 @ 75%, max reps at 100%, and max reps at an adjusted weight using our scale at the box.

Conditioning:

In teams of 2, partners work to complete 7 rounds EACH of 5 Man Makers (55, 35).  Each Man Maker is down to the floor, Push Up, Left Row, Push Up, Right Row, Clean, Overhead.  This is for time.

Mobilize

NickJulia2
Happy Wedding Day to these two lovebirds! 

QUOTE:"A good woman is hard to find, and worth more than diamonds. Her husband trusts her without reserve, and never has reason to regret it." - Proverbs 31:10 (The Message)


052517

Thursday, May 25th, 2017

Conditioning:

4 Rounds for time

Row 500m
20 Box Jumps (24, 20)
15 GHD Sit Ups (sub 25 Ab Mat Sit Ups)
20 Overhead Squats (95, 65)

Mobilize
TwoGuys
Men on a mission.

QUOTE:"It is not the ship so much as the skillful sailing that assures a prosperous voyage." - George William Curtis


052417

Wednesday, May 24th, 2017 

Strength:

Strict Pull Ups - 4 x max effort.  Scale as needed.

Skill:

Hollow/Arch and Toes to Bar drills.

Conditioning:

3 Rounds for time

20 Alternating DB Snatch (55, 35)
15 Burpees
20 V-Ups

SarahB
Sarah B. in the house.

QUOTE: "If you want a place in the sun, be willing to expect some blisters."  - Rob Hatten


052317

Tuesday, May 23rd, 2017

Barbell:

Press - Use the weight from your 4TH SET last week as your 3 RM.  Warm up, then complete 6 at 50%, 3 @ 75%, max reps at 100%, and max reps at an adjusted weight using our scale at the box.

Skill: Take 10 minutes to practice handstands - holds, against the wall, freestanding, with/without a partner - whatever you need to work on.

Conditioning:

4 Rounds for time

50 Double Unders
20 Kettlebell Swings (55, 35)
20 Ring Dips

 

A post shared by CrossFit Gymnastics (@cfgymnastics) on

QUOTE:"The finest steel has to go through the hottest fire." - Richard M. Nixon


052217

Monday, May 22nd, 2017

Barbell:

Front Squat - Use the weight from your 4TH SET last week as your 3 RM.  Warm up, then complete 6 at 50%, 3 @ 75%, max reps at 100%, and max reps at an adjusted weight using our scale at the box.

Conditioning:

For time - 20 minute cap

10 Rounds:
8 Reverse Lunges (135, 95)*
*At the end of every round, complete 3 Thrusters

Exit Strategy:

AMRAP in 3 minutes - max transition push ups - your coach will explain.

LisaDeadlift

QUOTE:"Hard work beats talent every time." - Darryl Christian


051917

Friday, May 19th, 2017

Barbell:

Press - Use the weight from your 4TH SET last week as your 3 RM.  Warm up, then complete 6 at 50%, 3 @ 75%, max reps at 100%, and max reps at an adjusted weight using our scale at the box.

Strength:

1-Arm KB Press - complete 3 x 8-12, AHAP, on each arm, of course.

Conditioning:

AMRAP in 10 minutes

"Bear Complex"

Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rx'd = 115, 75

Even reps only.  No partial reps count towards your score.  The bar may be dropped ONLY between reps.
HeadsDown

QUOTE:"All mankind is divided into three classes: those that are immovable, those that are movable, and those that move." - Benjamin Franklin


051817

Thursday, May 18th, 2017

Conditioning:

Recording your time for each section, with a running clock:

Minutes 0:00 to 10:00

5 Rounds

15 Toes to Bar
20 Steps (10 each arm) 1-arm Overhead Walking Lunges (55, 35)

Minutes 10:00 to 20:00

21-15-9 of each

HR Push Ups
Hang Power Cleans (155, 105)

Minutes 20:00 to 30:00

10-8-6-4-2

Burpee Pull Up (modify with straight burpees followed by straight pull ups)
Double Unders x 5
Run 1 lap after each set, including the last set of 2.

Mobilize
HeatherPC
Heather, determined not to put the bar down.

QUOTE:"Sometimes if you want to see a change for the better, you have to take things into your own hands." - Clint Eastwood

 


051717

Wednesday, May 17th, 2017

Barbell:

Deadlift - Use the weight from your 4TH SET last week as your 3 RM.  Warm up, then complete 6 at 50%, 3 @ 75%, max reps at 100%, and max reps at an adjusted weight using our scale at the box. 

Conditioning:

Run 600m
10 Strict Hand Stand Push Ups
20 Wall Ball Shots (20, 14)
30 Box Jumps (24, 20)
50 Double Unders
30 Box Jumps (24, 20)
20 Wall Ball Shots (20, 14
10 Strict Hand Stand Push Ups
Run 600m

Mobilize

ZekeDov
Zeke and Dov under the lights.

QUOTE:"Cheaper is the last refuge of the marketer unable to invent a better product and tell a better story." - Seth Godin


051617

Tuesday, May 16th, 2017

Barbell:

Bench Press - Using your 3 RM from 4/7/17, complete 6 x 50%, 3 x 75%, Max Reps x 100%, and Max Reps at your adjusted weight using the scale we've been using at the gym.

Strength:

Dips - complete 3 x 8-10 AHAP doing whichever dip you are able to complete.  No bands.

Conditioning:

4 Rounds for time of:
4 Power Cleans (185, 125)
4 Front Squats
4 Shoulder to Overhead
Workin
Doin' work.

QUOTE:"You're braver than you believe, and stronger than you seem, and smarter than you think." - Winnie the Pooh


051517

Monday, May 15th, 2017

Barbell:

Front Squat - Use the weight from your 4TH SET last week as your 3 RM.  Warm up, then complete 6 at 50%, 3 @ 75%, max reps at 100%, and max reps at an adjusted weight using our scale at the box. 

Strength:

Hamstring Roll Ups - 3 x 5-10. Your coach will explain.

Conditioning:

AMRAP in 12 minutes:

Row 300m
15 Overhead Squats (95, 65)
15 Sumo Deadlift High Pulls (95, 65)

NicholeFrontRack
Nichole getting her mind right.

QUOTE:"Doing is a quantum leap from imagining." - Barbara Sher