Week of 10/14/19

REMINDER:

All open scores must be uploaded by tonight before 8pm

MONDAY:

A)
Back squat every 3 minutes for 18 minutes: (no pause)
2x5 @70% +20lbs
2x3 @75% +20lbs
2x1 @85% +20lbs


B)
Every 3 minutes for 3 rounds:
20 Weighted walking lunges (DB in ea. hand)
20 Stationary lunges (10/10)
20 Jumping lunges

C)
5 Rounds for time: (6 minute CAP)
10 V ups
10 Double leg glute bridges

TUESDAY:

A) Press Complex:
Every 2 minutes, perform...
2 Strict Press + 3 Push Press
2x5 @ 80%
2x5 @ 85%
2x5 @ 90%
*Percents based of 5RM Strict Press*

B)
Happy Birthday Dom!
15 minute AMRAP:
30 Push Ups
20 Alt Dumbbell Snatch (50/35)
10 Calories on any Machine

WEDNESDAY:

A)
For quality: partition in any order
100 Single arm bent over rows (50 ea.)
100 Single arm up right rows (50 ea.)


B)
Every 3:30 minutes for 5 rounds
30/20 Cal bike
8 Dead lifts (275/185)

THURSDAY:

A)
5 sets:
800m run
2 minutes rest btw sets
*if your’e mile time is over 10 minutes, you will run 600m (with is to roslyn road and back)

B)
For time: (10 minute CAP)
75 Wall balls
50 Box jumps
25 S2OH (155/105) *ONE SEC PAUSE AT THE TOP OF EACH REP

FRIDAY:

A)

For Time: 30 min cap
20 power snatches (95/65)
2000m run
2000m row
20 clean and jerks (95/65)

Week of 10/7/19

WEDNESDAY:

A)
TABATA: * 8 Rounds of each exercise
Row
Air squat
Bike
Push up
20ft shuttle sprints
Med ball twists

THURSDAY:

A)

2 Rounds for time:
50 Push presses (75/55) *1 sec pause at the top of each rep
60 KB swings (55/35)
400m run

FRIDAY:

A)
8 minute EMOM
Even: 5-10 muscle ups
Odd: 10-15 deficit Handstand push ups or deficit push ups


B)
30 Minute AMRAP:
1000m run
20 burpees
800m run
20 burpees
400m run
20 burpees
In remaining time climb the ladder
2 HSPU or push up
2 power cleans 135/95
4
4
Etc.

SATURDAY:

THE CROSSFIT OPEN!!!!!

20.1

Week of 10/7/19

MONDAY:

A)
Back squat every 3 minutes for 18 minutes: (pause 1 second)
2x5 @70% +15lbs
2x3 @75% +15lbs
2x1 @85% +15lbs

B)
5 Rounds for time:
10 OHS (115/85)
10 Burpee over bar
10 C2B pull ups

TUESDAY:

A)
Strict Press:
One set every minute:
10x2 @ 100%
*Percents based of 5RM Strict Press*

B)
15 minute AMRAP:
5 Single Arm Devils Press (R) (50/35)
10/7 Calorie Row
5 Single Arm Devils Press (L)
10/7 Calorie Row

WEDNESDAY:

A)
TABATA: * 8 Rounds of each exercise
Row
Air squat
Bike
Push up
20ft shuttle sprints
Med ball twists

THURSDAY:

A)

2 Rounds for time:
50 Push presses (75/55) *1 sec pause at the top of each rep
60 KB swings (55/35)
400m run

FRIDAY:

A)
8 minute EMOM
Even: 5-10 muscle ups
Odd: 10-15 deficit Handstand push ups or deficit push ups


B)
30 Minute AMRAP:
1000m run
20 burpees
800m run
20 burpees
400m run
20 burpees
In remaining time climb the ladder
2 HSPU or push up
2 power cleans 135/95
4
4
Etc.

SATURDAY:

THE CROSSFIT OPEN!!!!!

20.1

Week of 9/30/19

The CrossFit Open begins on Thursday, October 10th and we would love for everyone to participate this year! You can sign up by going to https://games.crossfit.com/ join the CrossFit 516 team.

The Team Shirt order is being placed by the end of this week. $25 per shirt will be charged to your credit card on file. If you are not participating in The Open, but would like a shirt anyway, please email us with your shirt selection (Captain America, Thanos or Thor) & shirt size TODAY!

THIS SUNDAY, October 6th at 12:00 pm we will be hosting our 10th Annual Barbells for Boobs event. We will be doing “Grace” (30 clean and jerks for time)

Click here to make a donation: https://fundraise.barbellsforboobs.org/team/crossfit-516

Hope to see everyone there!

FRIDAY:

A)
8 minute EMOM
Even: 5-10 strict pull-ups or MUs
Odd: 10-15 push ups or strict HSPU

B)
For Time: (30 min time cap)
50 burpees
1 Mile run
2000/1750m row
100/70 cal bike

SATURDAY:

OLYMPIC LIFTING:

A)
20 minutes to build:
2 Front squat @ 50X1 tempo

B)
20 minutes:
build to a heavy complex:
High hang power snatch
+
hang power snatch
+
Full squat snatch

C)
For time: (I go, you go)
10-9-8-7-6-5-4-3-2-1
Squat clean (135/95)

9:30 CF)

5 Rounds for total time:
30 Wall Balls (20/14)
20 Box Jumps (20/14)
10 Clean and Jerks (115/85)
200m Sprint

*Rest is walk back from 200m mark*

Week of 9/30/19

The CrossFit Open begins on Thursday, October 10th and we would love for everyone to participate this year! You can sign up by going to https://games.crossfit.com/ join the CrossFit 516 team.

The Team Shirt order is being placed by the end of this week. $25 per shirt will be charged to your credit card on file. If you are not participating in The Open, but would like a shirt anyway, please email us with your shirt selection (Captain America, Thanos or Thor) & shirt size TODAY!

This Sunday, October 6th at 12:00 pm we will be hosting our 10th Annual Barbells for Boobs event. We will be doing “Grace” (30 clean and jerks for time)

Click here to make a donation: https://fundraise.barbellsforboobs.org/team/crossfit-516

Hope to see everyone there!

THURSDAY:

A)
4 sets:
3 Minute AMRAP:
750/650m row
*in the remaining time complete as many push ups as possible
90 sec rest btw
*Score total push ups

B)
For time:
30-20-10
Wall ball
Toe to bar

FRIDAY:

A)
8 minute EMOM
Even: 5-10 strict pull-ups or MUs
Odd: 10-15 push ups or strict HSPU

B)
For Time: (30 min time cap)
50 burpees
1 Mile run
2000/1750m row
100/70 cal bike

SATURDAY:

OLYMPIC LIFTING:

A)
20 minutes to build:
2 Front squat @ 50X1 tempo

B)
20 minutes:
build to a heavy complex:
High hang power snatch
+
hang power snatch
+
Full squat snatch

C)
For time: (I go, you go)
10-9-8-7-6-5-4-3-2-1
Squat clean (135/95)

9:30 CF)

5 Rounds for total time:
30 Wall Balls (20/14)
20 Box Jumps (20/14)
10 Clean and Jerks (115/85)
200m Sprint

*Rest is walk back from 200m mark*

Week of 9/30/19

The CrossFit Open begins on Thursday, October 10th and we would love for everyone to participate this year! You can sign up by going to https://games.crossfit.com/ join the CrossFit 516 team.

The Team Shirt order is being placed by the end of this week. $25 per shirt will be charged to your credit card on file. If you are not participating in The Open, but would like a shirt anyway, please email us with your shirt selection (Captain America, Thanos or Thor) & shirt size TODAY!

This Sunday, October 6th at 12:00 pm we will be hosting our 10th Annual Barbells for Boobs event. We will be doing “Grace” (30 clean and jerks for time)

Click here to make a donation: https://fundraise.barbellsforboobs.org/team/crossfit-516

Hope to see everyone there!

WEDNESDAY:

A)
4 sets: (every 3 minutes)
10 DB hammer curls
10 Up right rows w/ DBs

B)
Every 3 minutes for 5 rounds:
200m sprint (100m out, 100m back)
5 Hang snatches (pick your own weight)

THURSDAY:

A)
4 sets:
3 Minute AMRAP:
750/650m row
*in the remaining time complete as many push ups as possible
90 sec rest btw
*Score total push ups

B)
For time:
30-20-10
Wall ball
Toe to bar

FRIDAY:

A)
8 minute EMOM
Even: 5-10 strict pull-ups or MUs
Odd: 10-15 push ups or strict HSPU

B)
For Time: (30 min time cap)
50 burpees
1 Mile run
2000/1750m row
100/70 cal bike

SATURDAY:

OLYMPIC LIFTING:

A)
20 minutes to build:
2 Front squat @ 50X1 tempo

B)
20 minutes:
build to a heavy complex:
High hang power snatch
+
hang power snatch
+
Full squat snatch

C)
For time: (I go, you go)
10-9-8-7-6-5-4-3-2-1
Squat clean (135/95)

9:30 CF)

5 Rounds for total time:
30 Wall Balls (20/14)
20 Box Jumps (20/14)
10 Clean and Jerks (115/85)
200m Sprint

*Rest is walk back from 200m mark*


Week of 9/30/19

The CrossFit Open begins on Thursday, October 10th and we would love for everyone to participate this year! You can sign up by going to https://games.crossfit.com/ join the CrossFit 516 team.

This Sunday, October 6th at 12:00 pm we will be hosting our 10th Annual Barbells for Boobs event. We will be doing “Grace” (30 clean and jerks for time)

Click here to make a donation: https://fundraise.barbellsforboobs.org/team/crossfit-516

Hope to see everyone there!

TUESDAY:

A)

Strict Press:
1 set every 2 minutes:
2x5 @70% + 5lbs
2x5 @75% + 5lbs
2x5 @80% + 5lbs
*1 second pause at top, NO pause at shoulders*
*Percentages are based off your 5 rep max strict press*

B)

15 minute AMRAP:
50 Double Unders
35 Push Ups
20 Sit Ups
5 S2OH (155/105)

WEDNESDAY:

A)
4 sets: (every 3 minutes)
10 DB hammer curls
10 Up right rows w/ DBs

B)
Every 3 minutes for 5 rounds:
200m sprint (100m out, 100m back)
5 Hang snatches (pick your own weight)

THURSDAY:

A)
4 sets:
3 Minute AMRAP:
750/650m row
*in the remaining time complete as many push ups as possible
90 sec rest btw
*Score total push ups

B)
For time:
30-20-10
Wall ball
Toe to bar

FRIDAY:

A)
8 minute EMOM
Even: 5-10 strict pull-ups or MUs
Odd: 10-15 push ups or strict HSPU

B)
For Time: (30 min time cap)
50 burpees
1 Mile run
2000/1750m row
100/70 cal bike

SATURDAY:

OLYMPIC LIFTING:

A)
20 minutes to build:
2 Front squat @ 50X1 tempo

B)
20 minutes:
build to a heavy complex:
High hang power snatch
+
hang power snatch
+
Full squat snatch

C)
For time: (I go, you go)
10-9-8-7-6-5-4-3-2-1
Squat clean (135/95)

9:30 CF)

5 Rounds for total time:
30 Wall Balls (20/14)
20 Box Jumps (20/14)
10 Clean and Jerks (115/85)
200m Sprint

*Rest is walk back from 200m mark*


WEEK OF 9/30/19

The CrossFit Open begins on Thursday, October 10th and we would love for everyone to participate this year! You can sign up by going to https://games.crossfit.com/ join the CrossFit 516 team.

This Sunday, October 6th at 12:00 pm we will be hosting our 10th annual Barbells for Boobs event. We will be doing “Grace” (30 clean and jerks for time)

Click here to make a donation: https://fundraise.barbellsforboobs.org/team/crossfit-516

Hope to see everyone there!

MONDAY:

A)

Pause (2 count) Back squat every 3 minutes for 18 minutes:
2x5 @70% +10lbs
2x3 @75% +10lbs
2x1 @85% +10lbs
**percentages are based off your 3 rep max back squat**

B1)
Every 2 minutes for 6 minutes:
8/8 front rack step ups **box at height of knee**
12/12 single leg bridge **toes up**

B2)
Every 2 minutes for 6 minutes
7 hang power clean
7 front squat
7 RDL

TUESDAY:

A)

Strict Press:
1 set every 2 minutes:
2x5 @70% + 5lbs
2x5 @75% + 5lbs
2x5 @80% + 5lbs
*1 second pause at top, NO pause at shoulders*
*Percentages are based off your 5 rep max strict press*

B)

15 minute AMRAP:
50 Double Unders
35 Push Ups
20 Sit Ups
5 S2OH (155/105)

WEDNESDAY:

A)
4 sets: (every 3 minutes)
10 DB hammer curls
10 Up right rows w/ DBs

B)
Every 3 minutes for 5 rounds:
200m sprint (100m out, 100m back)
5 Hang snatches (pick your own weight)

THURSDAY:

A)
4 sets:
3 Minute AMRAP:
750/650m row
*in the remaining time complete as many push ups as possible
90 sec rest btw
*Score total push ups

B)
For time:
30-20-10
Wall ball
Toe to bar

FRIDAY:

A)
8 minute EMOM
Even: 5-10 strict pull-ups or MUs
Odd: 10-15 push ups or strict HSPU

B)
For Time: (30 min time cap)
50 burpees
1 Mile run
2000/1750m row
100/70 cal bike

SATURDAY:

OLYMPIC LIFTING:

A)
20 minutes to build:
2 Front squat @ 50X1 tempo

B)
20 minutes:
build to a heavy complex:
High hang power snatch
+
hang power snatch
+
Full squat snatch

C)
For time: (I go, you go)
10-9-8-7-6-5-4-3-2-1
Squat clean (135/95)

9:30 CF)

5 Rounds for total time:
30 Wall Balls (20/14)
20 Box Jumps (20/14)
10 Clean and Jerks (115/85)
200m Sprint

*Rest is walk back from 200m mark*

Week of 9/23/19

The CrossFit Open begins on Thursday, October 10th and we would love for everyone to participate this year! You can sign up by going to https://games.crossfit.com/ join the CrossFit 516 team.

We will be placing the shirt order by the end of this week. The shirt style is UNISEX, so if you would like to make a size adjustment, please email us ASAP!

FRIDAY:

A) 2 Minute AMRAP:
25ft Bear crawl + jog
25ft Butt kicks + jog
25ft High skips + jog

B) 8 minute EMOM
Even: 5-10 strict pull-ups or MUs
Odd: 10-15 push ups or strict HSPU

C) Steady State: for max meters
In 30:00 complete:
3000/2400m run
**pick the distance that can be completed around 15mins**
Row for max meters with remaining time

SATURDAY:

OLYMPIC LIFTING:

A)
20 minutes to build:
Snatch balance + 2 overhead squat

B)
20 minutes:
build to a heavy complex:
High hang power snatch
+
hang power snatch
+
Full squat snatch

C)
For time: (I go, you go)
10-9-8-7-6-5-4-3-2-1
Clean and jerk (115/75)

CROSSFIT:

For time with a partner:

80 Handstand Pushups or Pushups

40 Muscle Ups or Pull Ups

20 rounds of Macho Man

(3 power cleans, 3 front squats, 3 jerks 135/95)

*split the reps evenly*


Week of

Reminders:

THIS WEEK ONLY: No Thursday Night Combatives Class

The CrossFit Open begins on Thursday, October 10th and we would love for everyone to participate this year! You can sign up by going to https://games.crossfit.com/ join the CrossFit 516 team.

We will be placing the shirt order by the end of this week. The shirt style is UNISEX, so if you would like to make a size adjustment, please email us ASAP!

THURSDAY:

A)
3 Minute AMRAP:
20 Jumping jacks
10 Barbell thrusters *1 sec pause at the top of each rep
3/3 Thoracic rotaions

B)
Every 4:30 for 5 sets:
Complete 45/30 calories on assault bike

C)
For time:
33 Pull ups
27 Thrusters (95/65) *no pause, move fast
21 Lateral burpees over bar

FRIDAY:

A) 2 Minute AMRAP:
25ft Bear crawl + jog
25ft Butt kicks + jog
25ft High skips + jog

B) 8 minute EMOM
Even: 5-10 strict pull-ups or MUs
Odd: 10-15 push ups or strict HSPU

C) Steady State: for max meters
In 30:00 complete:
3000/2400m run
**pick the distance that can be completed around 15mins**
Row for max meters with remaining time

SATURDAY:

OLYMPIC LIFTING:

A)
20 minutes to build:
Snatch balance + 2 overhead squat

B)
20 minutes:
build to a heavy complex:
High hang power snatch
+
hang power snatch
+
Full squat snatch

C)
For time: (I go, you go)
10-9-8-7-6-5-4-3-2-1
Clean and jerk (115/75)

CROSSFIT:

For time with a partner:

80 Handstand Pushups or Pushups

40 Muscle Ups or Pull Ups

20 rounds of Macho Man

(3 power cleans, 3 front squats, 3 jerks 135/95)

*split the reps evenly*

Week of 9/23/19

Reminders:

THIS WEEK ONLY: Thursday Night Combatives class will be held on Wednesday at 7 PM

The CrossFit Open begins on Thursday, October 10th and we would love for everyone to participate this year! You can sign up by going to https://games.crossfit.com/ join the CrossFit 516 team. If you want a Team shirt, sign up in the lobby by Wednesday (TODAY!)

WEDNESDAY:

A)
4 Minute AMRAP:
40 Singles
5 RDL pass throughs
3/3 Single arm KB cleans

B)
3 sets: (every 3 minutes for 9 minutes)
15 Bent over DB rows (right)
15 Bent over DB rows (left)
15 Unbroken strict pull ups *use band

C)
6 sets: (2 minutes btw sets)
45 seconds max calorie row
*Score highest and lowest calories

THURSDAY:

A)
3 Minute AMRAP:
20 Jumping jacks
10 Barbell thrusters *1 sec pause at the top of each rep
3/3 Thoracic rotaions

B)
Every 4:30 for 5 sets:
Complete 45/30 calories on assault bike

C)
For time:
33 Pull ups
27 Thrusters (95/65) *no pause, move fast
21 Lateral burpees over bar

FRIDAY:

A) 2 Minute AMRAP:
25ft Bear crawl + jog
25ft Butt kicks + jog
25ft High skips + jog

B) 8 minute EMOM
Even: 5-10 strict pull-ups or MUs
Odd: 10-15 push ups or strict HSPU

C) Steady State: for max meters
In 30:00 complete:
3000/2400m run
**pick the distance that can be completed around 15mins**
Row for max meters with remaining time

SATURDAY:

OLYMPIC LIFTING:

A)
20 minutes to build:
Snatch balance + 2 overhead squat

B)
20 minutes:
build to a heavy complex:
High hang power snatch
+
hang power snatch
+
Full squat snatch

C)
For time: (I go, you go)
10-9-8-7-6-5-4-3-2-1
Clean and jerk (115/75)

CROSSFIT:

For time with a partner:

80 Handstand Pushups or Pushups

40 Muscle Ups or Pull Ups

20 rounds of Macho Man

(3 power cleans, 3 front squats, 3 jerks 135/95)

*split the reps evenly*

Week of 9/23/19

Reminder:

The CrossFit Open is only weeks away and we need would love for everyone to participate this year! You can sign up be going to https://games.crossfit.com/ join the CrossFit 516 team and make sure you also sign up in the lobby if you want a Team shirt!!

TUESDAY:

A)
5 Minute AMRAP:
5 Toes to rings
5 Burpees
10/7 Cal on any machine

B) Strict Press, 1 set every 2 minutes
2x3 @70% + 5lbs
2x3 @75% + 5lbs
2x3 @80% + 5lbs
*Based off of 5 rep max strict press*
**1 second pause overhead, no pause at shoulder**

C) 15 minute AMRAP:
8 Dumbbell Push Press (Right) (50/35)
5 Burpee Box Jumps (24/20")
8 Dumbbell Push Press (Left)
5 Burpee Box Jumps
**1 second pause at top of each DB Push Press**

WEDNESDAY:

A)
4 Minute AMRAP:
40 Singles
5 RDL pass throughs
3/3 Single arm KB cleans

B)
3 sets: (every 3 minutes for 6 minutes)
15 Bent over DB rows (right)
15 Bent over DB rows (left)
15 Unbroken strict pull ups *use band

C)
6 sets: (2 minutes btw sets)
45 seconds max calorie row
*Score highest and lowest calories

THURSDAY:

A)
3 Minute AMRAP:
20 Jumping jacks
10 Barbell thrusters *1 sec pause at the top of each rep
3/3 Thoracic rotaions

B)
Every 4:30 for 5 sets:
Complete 45/30 calories on assault bike

C)
For time:
33 Pull ups
27 Thrusters (95/65) *no pause, move fast
21 Lateral burpees over bar

FRIDAY:

A) 2 Minute AMRAP:
25ft Bear crawl + jog
25ft Butt kicks + jog
25ft High skips + jog

B) 8 minute EMOM
Even: 5-10 strict pull-ups or MUs
Odd: 10-15 push ups or strict HSPU

C) Steady State: for max meters
In 30:00 complete:
3000/2400m run
**pick the distance that can be completed around 15mins**
Row for max meters with remaining time

SATURDAY:

OLYMPIC LIFTING:

A)
20 minutes to build:
Snatch balance + 2 overhead squat

B)
20 minutes:
build to a heavy complex:
High hang power snatch
+
hang power snatch
+
Full squat snatch

C)
For time: (I go, you go)
10-9-8-7-6-5-4-3-2-1
Clean and jerk (115/75)

CROSSFIT:

For time with a partner:

80 Handstand Pushups or Pushups

40 Muscle Ups or Pull Ups

20 rounds of Macho Man

(3 power cleans, 3 front squats, 3 jerks 135/95)

*split the reps evenly*

WEEK OF 9/23/19

Reminder:

The CrossFit Open is only weeks away and we need would love for everyone to participate this year! You can sign up be going to https://games.crossfit.com/ join the CrossFit 516 team and make sure you also sign up in the lobby if you want a Team shirt!!

MONDAY:

A)
6 Minute AMRAP:
50ft Walking lunges
5 Hip raises
5 In place inch worms
100ft Side shuffle

B) Back squat every 3 minutes for 18 minutes:
Pause (2 count)
2x5 @70% +5lbs
2x3 @75% +5lbs
2x1 @85% +5lbs
**percentages are based off your 3 rep max back squat**

C1) Every 2 minutes for 6 minutes:
10 deficit deadlifts
10 reverse lunges
C2) Every 2 minutes for 6 minutes
:45 second wall sit *weighted*
10 front squats

TUESDAY:

A)
5 Minute AMRAP:
5 Toes to rings
5 Burpees
10/7 Cal on any machine

B) Strict Press, 1 set every 2 minutes
2x3 @70% + 5lbs
2x3 @75% + 5lbs
2x3 @80% + 5lbs
*Based off of 5 rep max strict press*
**1 second pause overhead, no pause at shoulder**

C) 15 minute AMRAP:
8 Dumbbell Push Press (Right) (50/35)
5 Burpee Box Jumps (24/20")
8 Dumbbell Push Press (Left)
5 Burpee Box Jumps
**1 second pause at top of each DB Push Press**

WEDNESDAY:

A)
4 Minute AMRAP:
40 Singles
5 RDL pass throughs
3/3 Single arm KB cleans

B)
3 sets: (every 3 minutes for 6 minutes)
15 Bent over DB rows (right)
15 Bent over DB rows (left)
15 Unbroken strict pull ups *use band

C)
6 sets: (2 minutes btw sets)
45 seconds max calorie row
*Score highest and lowest calories

THURSDAY:

A)
3 Minute AMRAP:
20 Jumping jacks
10 Barbell thrusters *1 sec pause at the top of each rep
3/3 Thoracic rotaions

B)
Every 4:30 for 5 sets:
Complete 45/30 calories on assault bike

C)
For time:
33 Pull ups
27 Thrusters (95/65) *no pause, move fast
21 Lateral burpees over bar

FRIDAY:

A) 2 Minute AMRAP:
25ft Bear crawl + jog
25ft Butt kicks + jog
25ft High skips + jog

B) 8 minute EMOM
Even: 5-10 strict pull-ups or MUs
Odd: 10-15 push ups or strict HSPU

C) Steady State: for max meters
In 30:00 complete:
3000/2400m run
**pick the distance that can be completed around 15mins**
Row for max meters with remaining time

SATURDAY:

OLYMPIC LIFTING:

A)
20 minutes to build:
Snatch balance + 2 overhead squat

B)
20 minutes:
build to a heavy complex:
High hang power snatch
+
hang power snatch
+
Full squat snatch

C)
For time: (I go, you go)
10-9-8-7-6-5-4-3-2-1
Clean and jerk (115/75)

CROSSFIT:

For time with a partner:

80 Handstand Pushups or Pushups

40 Muscle Ups or Pull Ups

20 rounds of Macho Man

(3 power cleans, 3 front squats, 3 jerks 135/95)

*split the reps evenly*

Week of 9/16/19

We are going to be trying something new.

To help you schedule your week to get the most out of it we are putting out the entire weeks program. This will allow you to prioritize your weaknesses as well as give you an opportunity to even cherry pick a bit for the days you’re just in one of those moods to hammer something you enjoy.

Reminder:

The CrossFit open is only weeks away and we need would love for everyone to participate this year! You can sign up be going to https://games.crossfit.com/ join the CrossFit 516 team and make sure you also sign up in the lobby!!

MONDAY:

A)
6 Minute AMRAP:
50ft Walking lunges
5 Hip raises
5 In place inch worms
100ft Side shuffle

B) Pause (2 count) Back squat every 3 minutes for 18 minutes:
2x5 @70%
2x3 @75%
2x1 @85%
**percentages are based off your 3 rep max back squat**

C1) Every 2 minutes for 6 minutes:
8/8 front foot elevated spilt squat
12/12 single leg bridge **toes up**

C2) Every 2 minutes for 6 minutes
6 hang power clean
6 front squat
6 RDL

TUESDAY:

A) 5 Minute AMRAP:
5 Toes to rings
5 Burpees
10/7 Cal on any machine

B) Strict Press:
1 set every 2 minutes:
2x5 @70%
2x5 @75%
2x5 @80%
*1 second pause at top, NO pause at shoulders*
*Percentages are based off your 5 rep max strict press*

C) 15 minute AMRAP:
12 Push Ups
9 Handstand Push Ups
6 Dips
200m run

WEDNESDAY:

A)
4 Minute AMRAP:
40 Singles
5 RDL pass throughs
3/3 Single arm KB cleans

B)
8 sets:
45 seconds max calories on assault bike
rest 2 minute btw sets

*complete 20 push ups during each rest period

THURSDAY:

A)
3 Minute AMRAP:
20 Jumping jacks
10 Barbell thrusters *1 sec pause at the top of each rep
3/3 Thoracic rotaions

B)
4 sets:
800m run
90 sec rest btw sets
*if your mile time is over 10 minutes, you will run 600m (which is to roslyn road and back)

C)
5 Rounds for time: (6 Minute cap)
5 Hang squat cleans (155/105)
35 Lateral bar hops

FRIDAY:

A)
2 Minute AMRAP:
25ft Bear crawl + jog
25ft Butt kicks + jog
25ft High skips + jog

B) 8 minute EMOM
Even: 5-10 strict pull upd or MUs
Odd: 10-20 push ups or HSPU

C.)
Steady State:
15 min bike **try to beat last weeks score by 5-15%**
Right into,
15 min row for meters **row at 24-26 strokes per minute**

Tuesday, SEPTEMBER 10, 2019

This week marks the beginning of our newest cycle. You will notice we will front load strength in the beginning of the week and will increase longer aerobic intervals as the week progresses. This cycle will focus more on unilateral strength and building aerobic capacity on the bike, rower and road. This style of training will allow you to train more days in a row with less rest days. If you have any questions do not hesitate to ask any of the coaches and we will be more than happy to explain in detail and answer questions you may have.

Also, this years Williston Park street fair is this Sunday, September 15, and CrossFit 516 will be representing with a booth to spread the word of our mission and to add more members to our amazing family. We would love for as many of you as possible to stop by and visit our booth…with your best 516 apparel of course!

A)

5 Minute AMRAP:

5 Toes to rings

5 Burpees

10/7 Cal on any machine

B)

In 12 minutes: Establish a 5 rep max Strict Press

C)

15 Minute AMRAP:

20 Push Ups

20 Toes to Bar

*Every 2 minutes, including 0:00, complete 30 double unders*

**One second pause at the top of every push up**

Monday, September 9, 2019

Today marks the beginning of our newest cycle. You will notice we will front load strength in the beginning of the week and will increase longer aerobic intervals as the week progresses. This cycle will focus more on unilateral strength and building aerobic capacity on the bike, rower and road. This style of training will allow you to train more days in a row with less rest days. If you have any questions do not hesitate to ask any of the coaches and we will be more than happy to explain in detail and answer questions you may have.

Also, this years Williston Park street fair is this Sunday, September 15, and CrossFit 516 will be representing with a booth to spread the word of our mission and to add more members to our amazing family. We would love for as many of you as possible to stop by and visit our booth…with your best 516 apparel of course!

A)

6 Minute AMRAP:

50ft Walking lunges

5 Hip raises

5 In place inch worms

100ft Side shuffle

B)

In 20 minutes:

Establish a 3 rep max Back squat

C1)

Every 2 minutes for 6 minutes:

10 deficit deadlifts

10 reverse lunges

C2)

Every 2 minutes for 6 minutes

:45 second wall sit

10 front squats