“Surround yourself around fitness minded people. Positivity can be so contagious!” Jedi Master Skill Bench Press 5 x 5 AMRAP 10 15 Push Ups 35 Double Unders Jedi Knight Skill Bench Press 5 x 5 AMRAP 10 10 Push Ups 20 Double Unders (D/U Practice) Padawan Skill Bench Press 5 x 5 AMRAP 10 10… Read more »
How do you recover when the coach yells “time”? Jedi Master 4 x 3 min AMREP 10 Snatches 135/95 Max Rep Burpee Over Bar Rest 1 min between rounds then A single set of Toes – to – bars for max reps Jedi Knight 4 x 3 min AMREP 10 Snatches 115/75 Max Rep… Read more »
Saturdays are for partner workouts! Grab a partner and split up the work however you like with only one person working at a time Jedi Master For time: 30 Power Snatches, 135/95 lbs 80 Push-ups 40 Squat Snatches, 135/95 lbs 70 Handstand Push-ups 50 Overhead Squats, 135/95 lbs 60 Ring Dips Jedi Knight For time:… Read more »
Jedi Master Skill 5 – 4 – 3 – 2 – 1 Split Jerk AMRAP 9 12 Deadlift 135/95 9 Alternating Split Jerks 135/95 6 Bar Muscle Up Jedi Knight Skill 5 – 4 – 3 – 2 – 1 Split Jerk AMRAP 9 12 Deadlift 115/75 9 Alternating Split Jerks 6 Chest to Bar… Read more »
Jedi Master Skill Alternating Front Rack Stationary Lunge 5 x 10 AMRAP 20 10 Burpees to 6″ Target 20 Overhead Walking Lunges 45/35 Handstand Walk 50ft 10 box Jumps 30/24 Jedi Knight Skill Alternating Front Rack Stationary Lunge 5 x 10 AMRAP 20 10 Burpees to a 6″ Target 20 Overhead Walking Lunges 45/35 Bear… Read more »
Jedi Master 3 Rounds 3 Min Each Bike 1000m Max Rep Strict HSPU Rest Skill AMRAP 5 Barbell Bent Over Row 45/35 Jedi Knight 3 Rounds 3 Min Each Bike 800m Max Rep Pike Push Up Rest Skill AMRAP 5 Bent Over Barbell Row 45/35 Padawan 3 Rounds 3 Min Each Bike 600m Max Rep… Read more »
Jedi Master Skill Death By Hang Power Clean 135/95 Teams of 3 Row 4500 M in 500 intervals Jedi Knight Skill Death By Hang Power Clean 95/65 Teams of 3 Row 4500 m in 500 intervals Padawan Death By Hang Power Clean 65/45 Skill Teams of 3 Row 3600 m in 400m intervals
Jedi Master Skill E3MOM 18 2 Back Squats For Time: 30 Pull ups 30 Push Ups 120 Air Squats 30 Push Ups 30 Pull Ups Jedi Knight Skill E3MOM 18 2 Back Squat For Time: 20 Pull Up 20 Push Up 90 Air Squat 20 Push Up 20 Pull Up Padawan Skill E3MOM 18 2… Read more »
The Open is over and it’s time to get back to regular programming. Expect the weeks to be a little smoother and less redundant! Good stuff is ahead. Tomorrow we have 2 CrossFit classes to choose from. Three partner workouts that are 5 mins long each. See you bright and early for a great start… Read more »
Jedi Master 40 RMU 80 Cal Row 120 Wall Ball *Partition as you wish!* Jedi Knight 40 Pull Ups 80 Cal Row 120 Wall Ball *Partition as you wish!* Padawan 30 Negative Pull Ups 60 Cal Row 80 Wall Ball *Partition as you wish!*
This week is going to be as awesome as last week! A few longer workouts, and a few movements we haven’t done in a while. Prepare yourself for some challenging cardio, too! I heard a lot of great feedback about the programming from last week, so I can finally let the cat out of the bag–we are now following COMPTRAIN programming!! I loved the Canadians, but I think this change is what’s best for us moving forward. If you haven’t heard of Comptrain, do a bit of background research and read up on Ben Bergeron. He trains a lot of Games athletes, including Katrin Davidsdottir. This does, however, mean that EVENTUALLY (not quite yet) we will be switching from Beyond the Whiteboard to SugarWOD. If you already have SugarWOD, we are listed under Forward Strength and Fitness.
Just a reminder to make sure you’re hydrating and that you’re coming to class properly fueled to work. If nutrition is something that you are struggling with, you’re not alone! We are here to help, and we have some Nutrition Services that can help you reach your goals. Shoot me a message if you want to chat about it!
I hope everyone is taking some time to enjoy summertime fun! Remember, we train in functional fitness to make us better at all types of physical activities. Let’s all try to branch out of our comfort zones and try something different! Kayaking, hiking, mountain biking, trail running… just the tip of the iceberg. Just don’t forget the sunscreen, guys!
Have a great week, and I will see you at the box!!