Workout Of The Day

BEATDOWN

Pelvic Floor Workshop 8:30AM

Olympic Lifting 9:30AM

CONDITIONING

Four Roubds for Time

400M Run

10 Clean and Jerks (135/95)

15 Bar Facing Burpees

20 Alternating Pistols or Jumping Squats

Gotta Run

STRENGTH

Trap Bar Deadlift 5 x 5

Snatch Balance 5 x 2

CONDITIONING

For Time

800M Run

15 Thrusters (115/75)

400M Run

15 Thrusters (115/75)

800M Run

CORE/MOBILITY

1 Min Half Saddle

1 Min Twisted Cross

SUMMER SHRED

DB Lat Pullovers 4 x 10

Banded Hollow Rocks 4 x 15

Bulgarian Split Squat 4 x 10 each leg

Once Upon A Dream

STRENGTH

Bicep Curp 4 x 8

Barbell Bent Over Row with Pauseat Chest 4 x 8

CONDITIONING

With a Partner

12 Rounds You Go I Go

8 Box Jump Overs (24/20)

12 Toes to Bar

16 Slam Balls

CORE/MOBILITY

1 Min DownWard Dog

1 Min Upward Dog

Cheerios

STRENGTH

Clean Pull + Power Clean

8 x 1

CONDITIONING

12 Min AMRAP

6 RightArm DB S2OH (40/25)

6 Right Side DB Squat (40/25(

6 Left Arm DB S2OH

6 Left Side DB Squat

40 Double Unders

CORE/MOBILITY

1 Min Straddle

1 Min Child’s Pose

30 Hollow Rocks

SUMMER SHRED

Self Supported Single Arm Row 4 x 10

Medball Hamstring Curl With Hip Raise 4 x12

Shoulder Tap + Push Up 4 x 10

Hectic

Beginning today, the 6:30 class is moving back to traditional CrossFit. You can still get accessory lifting work by setting up something with Joey!

STRENGTH

Overhead Squat 4 x 4

DB Bkx Step Up 4 x 4 each leg

Hold a single weight on one side and step with opposite side .

CONDITIONING

Every 2 Min for 14 Min

2 Snatch (165/115)

12/10 Calorie Row

Rest remainder of 2 min

Compare to 1/15/20

CORE/MOBILITY

Barbell Flutter Kicks 50 Reps

1 Min Twisted Cross

1 Min Butterfly

Classic

STRENGTH

Push Press 4 x 4. 70% to 75%

Squat Clean

4 x 2 treat these as singles, work up each set

CONDITIONING

Three Rlunds

9 DB Deadlifts (40/25)

9 Pull Ups

then

Three Rounds

9 Devil’s Press (40/25)

100M Run

CORE/MOBILITY

Banded Cat and Cows

1 Min Downward Dog

SUMMER SHRED

Single Arm Tricep Extension 4 x 10 each arm

Russian Twist 4 x 30

Weighted Donkey Kick 4 x 12 each leg

Bust It

Olympic Lifting 9:30AM

CONDITIONING

10 Rounds

1 Deadlift (275/185)

2 Bar Facing Burpees

3 Strict Handstand Push Ups

4 Jumping Split Lungs

5 Chest to Bar Pull Ups

200M Run

Camp Out

STRENGTH

Halting Clean Deadlift

5 x 3

Barbell Flutter Kicks

5 x 30

CONDITIONING

Five Rounds for Time

3 Power Cleans (225/155)

60 Yard Shuttle Run (5-10-15 yards)

Clean should be fast and heavy. Touch and go or three fast singles.

CORE/MOBILITY

1 Min Half Saddle

1 Min Puppy Pose

SUMMER SHRED

DB Arnold Press 4 x 15

Single Arm Russian KB Swings 4 x 12 each arm

Box Step Up with Reverse Lunge 4 x 20

Dancer

STRENGTH

Muscle Snatch 6 x 2

Snatch Pull 6 x 2

CONDITIONING

Five Rounds for Time

20 Russian KB Swings (53/35)

20 Air Squats

3/2 Ring or Bar Muscle Ups OR 5 Strict Pull Ups

CORE/MOBILITY

1 Min Child’s Pose

1 Min Pigeon Pose

100 Flutter Kicks

WORKOUT OF THE DAY