Tuesday, July 16, 2019

A)

3 SETS (2min rest b/w):

10 Single Arm Strict Press (R/L) *Challenging but Unbroken*

Max Strict Handstand Push Ups OR 30-45 second Handstand Hold

B)

9 Minute AMRAP:

50/35 cal bike

THEN in remaining time max rounds of:

4 Hang power clean and jerks (165/115)

8 C2B pull ups

REST 2 MINUTES

9 Minute AMRAP:

1000m row

THEN in remaining time max rounds of:

4 Hang power clean and jerks (165/115)

10 Toes to bar

Monday, JULY 15, 2019

Session II Youth Strength & Conditioning Camp Starts Today!

The Camp is open to Elementary, Middle School & High School kids.

Our Youth Strength & Conditioning Camp is designed to increase your child's overall strength, build their aerobic ability, agility, speed and power, while minimizing risk of injury.

Keeping your kids active throughout the summer will keep them motivated, as well as give them a head start on their Fall sports.

The details are as follows:

4 days per week: Monday, Tuesday, Wednesday & Thursday, 10:30 AM-12:00 PM

Session 2: July 15 to July 25

Session 3: July 29 to August 8

Cost per 2 week session: $250 ($200 each for siblings)

To enroll, please email us at: info@crossfit516.com


Now, the WOD:

A)

2 sets:

6 barbell front rack step ups *slow and controlled*

100ft suitcase carry HEAVY

B)

Back squat:

15 reps

rest 2 minutes

12 reps

rest 2 minutes

10 reps

*Each set as heavy as possible

C)

For time: 18 minute time cap

30 Thrusters (95/65) *one sec pause at the top of each rep

20 Hang squat snatches (same bar)

10 Burpees over bar

1 Mile run

Friday, JULY 12, 2019

Session II Youth Strength & Conditioning Camp Starts July 15th

The Camp is open to Elementary, Middle School & High School kids.

Our Youth Strength & Conditioning Camp is designed to increase your child's overall strength, build their aerobic ability, agility, speed and power, while minimizing risk of injury.

Keeping your kids active throughout the summer will keep them motivated, as well as give them a head start on their Fall sports.

The details are as follows:

4 days per week: Monday, Tuesday, Wednesday & Thursday, 10:30 AM-12:00 PM

Session 2: July 15 to July 25

Session 3: July 29 to August 8

Cost per 2 week session: $250 ($200 each for siblings)

To enroll, please email us at: info@crossfit516.com


Now, the WOD:

A)

3 sets: (rest 1:30 btw )

20 Unbroken strict pull ups *Use band

right into,

12 Single arm DB bent over row (right arm)

12 Single arm DB bent over row (left arm)

B)

For total time:

21 UNBROKEN Thrusters *1 sec pause at the top of each rep

30 sec rest

21 Burpees to target (pull up bar)

30 sec rest

15 UNBROKEN Thrusters *1 sec pause at the top of each rep

30 sec rest

15 Burpees to target (pull up bar)

30 sec rest

9 UNBROKEN Thrusters *1 sec pause at the top of each rep

30 sec rest

9 Burpees to target (pull up bar)

*Pick a weight you can complete each set unbroken.

**If you drop the bar at any point before that set is complete you must complete that entire set again before moving to the next number.

This weeks floater WOD:

3 Rounds for time:

45/30 Calorie Assault Bike

30 KB Swings (55/35)

20 Chest to bar pull ups

10 Strict Handstand push ups

Thursday, JULY 11, 2019

A)

3 SETS:

4 Turkish Get-Ups (2 per arm)

8 GHD Sit Ups

20 Lateral Step Overs

B)

5 minute max cal bike

-REST 2 MINUTES-

5 minute AMRAP

5 hspu

10 C2B pull ups

15 air squats

-REST 2 MINUTES-

5 minute max cal row

This weeks floater WOD:

3 Rounds for time:

45/30 Calorie Assault Bike

30 KB Swings (55/35)

20 Chest to bar pull ups

10 Strict Handstand push ups

Wednesday, JULY 10, 2019

A)

3 sets:

12 Single arm up right row (right arm) *2 sec pause at the top of each rep

12 Single arm up right row (left arm) *2 sec pause at the top of each rep

25ft Samson stretch

25ft Inch worm


B)

5min AMRAP:

200m Run

Max Snatches (135/95)

Rest 2 Minutes

5min AMRAP:

400m Run

Max Snatches (115/80)

Rest 2 Minutes

5min AMRAP:

800m Run

Max Snatches (95/65)

**Snatch can be Power OR Squat**

This weeks floater WOD:

3 Rounds for time:

45/30 Calorie Assault Bike

30 KB Swings (55/35)

20 Chest to bar pull ups

10 Strict Handstand push ups

Tuesday, JULY 9, 2019

A)

3 Sets: (2-3 minute rest between sets)

8 Strict Barbell Press @ 3X31 Tempo

8 Push Ups

B)

9 minute AMRAP:

10 hang power clean(155/105)

20/15 cal row

**rest 3 minutes**

9 minute AMRAP

Climb the ladder

3/3 6/6 9/9 12/12 15/15 18/18 etc.

Burpee

Toe to bar

This weeks floater WOD:

3 Rounds for time:

45/30 Calorie Assault Bike

30 KB Swings (55/35)

20 Chest to bar pull ups

10 Strict Handstand push ups

Monday, JULY 8, 2019

A)

2 sets:

4 barbell front rack step ups **SLOW AND CONTROLLED THE WHOLE REP**

100ft farmers carry HEAVY

B)

Back squat:

3 sets: (2-3 minutes btw sets)

10 reps

*As heavy as possible

C)

15 Minute AMRAP:

400m run (new 400m route)

12 Thrusters (95/65) *1 sec pause at the top of each rep

6 Burpees over bar

This weeks floater WOD:

3 Rounds for time:

45/30 Calorie Assault Bike

30 KB Swings (55/35)

20 Chest to bar pull ups

10 Strict Handstand push ups

Friday, JULY 5, 2019

This weeks challenge is to complete a 1 Mile run BEFORE class, breathing only through your nose. This is not easy the first time you try it. You will have to breathe out of your mouth at points. The goal is to see how much you can improve your nasal breathing abilities in one weeks time.

A)

“JT”

For time:

21-15-9

Handstand push up

Ring dip

Push up

B)

4 sets: rest as needed btw

10 In place reverse lunges (right leg) (95/65)

10 Single leg deadlifts (right leg) (75/55)

10 In place reverse lunges (left leg)

10 Single leg deadlifts (left leg)

15 GHD sit ups

This weeks floater WOD:

A)

4 sets: (rest 1:30 btw sets)

DB bench press x 8-10 reps

DB flyes x 8-10 reps

B)

Max push ups in 2 minutes


Wednesday, JULY 3, 2019

This weeks challenge is to complete a 1 Mile run BEFORE class, breathing only through your nose. This is not easy the first time you try it. You will have to breathe out of your mouth at points. The goal is to see how much you can improve your nasal breathing abilities in one weeks time.

A)

2 sets:

15 KB high pulls (R/L)

100ft Overhead carry (R/L)
10 Single leg DL (R/L)

B)

5 min AMRAP:

200m run buy-in, then...

6 Power Snatches (95/65)

6 Handstand Push ups

Rest 2 Minutes

5 min AMRAP:

200m run buy-in, then...

6 Overhead Squats

6 Handstand Push ups

Rest 2 Minutes

5 min AMRAP:

200m run buy-in, then...

6 Squat Snatches

6 Handstand Push ups

This weeks floater WOD:

A)

4 sets: (rest 1:30 btw sets)

DB bench press x 8-10 reps

DB flyes x 8-10 reps

B)

Max push ups in 2 minutes

Tuesday, JULY 2, 2019

This weeks challenge is to complete a 1 Mile run BEFORE class, breathing only through your nose. This is not easy the first time you try it. You will have to breathe out of your mouth at points. The goal is to see how much you can improve your nasal breathing abilities in one weeks time.

A)

3 Sets: (90 second rest b/w):

10 Single Arm Strict Press (R/L) *Challenging but Unbroken*

:30 Plank Hold on Hands

B)

9 minute AMRAP:

400m run

28 toe to bar

21 cal row

14 burpee box jump (24"/20")

7 muscle ups or 14 strict C2B

**rest 2 minutes**

For time: (10 minute cap)

7 Muscle ups or 14 strict C2B

14 burpee box jump

21 cal row

28 toe to bar

400m run

This weeks floater WOD:

A)

4 sets: (rest 1:30 btw sets)

DB bench press x 8-10 reps

DB flyes x 8-10 reps

B)

Max push ups in 2 minutes

Monday, July 1, 2019

This weeks challenge is to complete a 1 Mile run BEFORE class, breathing only through your nose. This is not easy the first time you try it. You will have to breathe out of your mouth at points. The goal is to see how much you can improve your nasal breathing abilities in one weeks time.

A)

1 set:

Single arm farmer carry to the speed bump (right hand)

Single arm farmer carry back (left hand)

30-45 sec supinated grip hang

10 In place inch worms

B)

Back squat:

3 sets: (2-3 minutes btw sets)

8 reps

*As heavy as possible

C)

15 Minute AMRAP:

400m run (new 400m route)

15 Pull ups

5 Power cleans (185)

This weeks floater WOD:

A)

4 sets: (rest 1:30 btw sets)

DB bench press x 8-10 reps

DB flyes x 8-10 reps

B)

Max push ups in 2 minutes

Friday, JUNE 28, 2019

1000m challenge:

Please do your best to make it to your class early and complete a 1000m row at an easy pace before your class starts. This should not take more than 5 minutes of your time and will be of great physical benefit for the workout ahead.

Hope you are all ready to crush this week in, and OUT of the gym!

A)

For time:

40 DB snatches

30 Dips

20 Box jumps


B)
For time:
5k run

This weeks Floater:

4 Rounds for time:

500m row

10 Burpee box jump overs (24/20)

Thursday, JUNE 27, 2019

1000m challenge:

Please do your best to make it to your class early and complete a 1000m row at an easy pace before your class starts. This should not take more than 5 minutes of your time and will be of great physical benefit for the workout ahead.

Hope you are all ready to crush this week in, and OUT of the gym!

A) 3 sets:

3 Skin the Cats or 5 Toes to Rings

20 Hips Down Pushups

10 Hollow Rocks

B)

5 Minute AMRAP:

6 Power snatch 95/65

6 Lateral burpee over bar

**REST 2 MINUTES**

5 Minute AMRAP:

7 Front squats

7 Toe to bar

**REST 2 MINUTES**

5 Minute AMRAP:

8 S2OH *1 sec pause at the top of each rep

8 Push-ups

This weeks Floater:

4 Rounds for time:

500m row

10 Burpee box jump overs (24/20)

Wednesday, JUNE 26, 2019

Putting out a challenge this week.

Please do your best to make it to your class early and complete a 1000m row at an easy pace before your class starts. This should not take more than 5 minutes of your time and will be of great physical benefit for the workout ahead.

Hope you are all ready to crush this week in, and OUT of the gym!

A) 3 sets:

10 KB high pulls (R/L)

50ft Overhead carry (R/L)

10-20 L sit tic tock

B) 5 min AMRAP

Max Wall Balls

*Every minute, including 0:00,

20 Double Unders

* Rest 2 minutes

5 min AMRAP

Max Kettlebell Swings

*Every minute, including 0:00,

5 Burpees

* Rest 2 minutes

5 min AMRAP

Max Medball Cleans

*Every minute, including 0:00,

5 Box Jumps

This weeks Floater:

4 Rounds for time:

500m row

10 Burpee box jump overs (24/20)

Tuesday, JUNE 25, 2019

Putting out a challenge this week.

Please do your best to make it to your class early and complete a 1000m row at an easy pace before your class starts. This should not take more than 5 minutes of your time and will be of great physical benefit for the workout ahead.

Hope you are all ready to crush this week in, and OUT of the gym!

A)

Build to a 1RM Push Press Then, max effort set @ 70% of that weight

B)

Minutes 0:00-9:00

5 rounds

16/12 cal row

12 chest to bar pull-ups

**rest until minute 11**

11:00-20:00

60/40 cal bike

**every minute including 11:00 perform 3 power cleans at 175/115**

This weeks Floater:

4 Rounds for time:

500m row

10 Burpee box jump overs (24/20)

Monday, June 24, 2019

Putting out a challenge this week.

Please do your best to make it to your class early and complete a 1000m row at an easy pace before your class starts. This should not take more than 5 minutes of your time and will be of great physical benefit for the workout ahead.

Hope you are all ready to crush this week in, and OUT of the gym!

A)

3 sets:

100ft overhead carry (R/L) *HEAVY*

8 KB front rack step ups **SLOW&CONTROLLED**(same weight as last week)

3-6 muscle ups or, 8/8 strict chest to bar and dips

B)

"Uncle Ralph"

For time: (no time cap)

2 Mile run

30 Thrusters (95/65) *1 sec hold at the to of each rep

30 Lateral burpees over bar

This weeks Floater:

4 Rounds for time:

500m row

10 Burpee box jump overs (24/20)

Saturday, June 22, 2019

Olympic lifting:

A)

In 15 minutes:

Build to a heavy behind the neck snatch grip push press

B)

Every 2:30 for 15 minutes:

Hang squat snatch

+

Overhead squat

+

Low hang squat snatch

+

Overhead squat

C)

3 sets: (2 minutes btw ea. set)

Tall drop cleans 1.1.1

WORKOUT OF THE DAY:

A)

For time:

50 Burpees over bar

When the clock hits 6 minutes:

For time:

21 Dead lifts (225/155)

400m run

15 Dead lifts (275/185)

400m run

9 Dead lifts (315/205)

400m run

When the clock hits 24 minutes:

Complete as many push ups as possible until the clock hits 30 minutes

Friday, JUNE 21, 2019

For the next 4 weeks we will be adding a “floater workout” each week. This will NOT be done during your class time, this is for you to do either before or after your class.

These floater workouts are not mandatory, these are simply for anyone looking to get some extra work in during the week.

Hope you enjoy

WORKOUT OF THE DAY:

A)

3 sets:

15 Dips

20 DB snatches

15 Unbroken strict pull ups *use band to go unbroken

B)

“Death by 10m sprint”

With a continuously running clock do one 10m sprint the first minute, two the second minute, three the third minute… continuing as long as you are able.

This weeks Floater:

For time:

30-20-10

Sumo deadlift high pulls (95/65)

Push ups

V-ups