CrossFit Classes:
Monday: 3 Bar Muscle Ups, 1 NET climb, 5 Bottoms up KB Press Right, 5 Bottoms up KB Press Left 53/35
Tuesday: 70/50/30/10 Double Unders, 40/30/20/10 SandBag/Medball Over Shoulder, For Time
Wednesday: Arnie With a single 2 pood kettlebell: 21 Turkish get-ups, Right arm 50 Swings 21 Overhead squats, Left arm 50 Swings 21 Overhead squats, Right arm 50 Swings 21 Turkish get-ups, Left arm
Thursday: Mr. Joshua Five rounds for time of: Run 400 meters 30 Glute-ham sit-ups 250 pound Deadlift, 15 reps
Friday: Bike 500m, Sled down the gym, 25 Push-ups, Drag Races. Every one does at least 3, go hard
Saturday: “Saved by the Barbell” Fundraiser WOD for CrossFit Kids, nasty 3 round workout, you’ll enjoy it thoroughly 🙂 Lets do it at 8 and 9 and then we’ll saddle up for a hike at Robe Valley! Come join us, it’s easy, fun and worth the trek. Let’s meet at the gym at 11:30 to head out, carpooling makes it fun, bring friends and family, dogs, etc. Back to the gym by 5:00pm at the LATEST.
Weightlifting Conjugate:
Monday: Speed Strength Snatch
Deficit Power Snatch 4×2 70%, 4×2 75%, 4×2 80%
Straight Bar on Back, Box Squat 10×2 60% + 25% Bands
Safety Squat Bar Goodmorning 10×2 80%
40 Seated Jumps w/ Clean Motion DBs
Hollow Arch 200x
Hanging Knee Raises 4×25, use ankle weights or a ball
Tuesday: Sleds Work Session
3 trips Forwards Hands below knees
3 Trips Backwards hands tight by shoulders
2 trips Sideways attached at the waist
2 trips holding two 53# KBs in the Front Rack and dragging sled by waist
2 trips holding two 53# KBs overhead and dragging sled by waist
1 trip Zombie Walking hugging a sandbag
3 trips One Handed Farmers Walk
GHD Sit-ups 5×20
Quick reminder guys, sledding outside is great now! So keep using the worst plates you can find, the Gold’s Gym ones, the BFCO black ones, and then there’s a 35 floating around too. Thanks
Wednesday: Rest
Thursday: Max Effort Lower Body
Power Clean for Max
Cambered Bar Front Squat w/chains for Max, chad use 6 chains a side
At Knee CL Pull 5 sets of 3 exertions
Sledge Hammer Sideways 5×30 strikes/side
Single Leg Glute Bridges 100x/side
Friday: Lower Body Accessories
Banded Romanian Deadlift 5×8
Split Squats on Belt Squat, Bar Overhead, Bands on the belt Squat, 5×8 /side
Reverse Hypers Single Legged with Bands 140lbs and 2×1” 3 sets
Zombie Sled Walks 2 trips Holding Sandbag in front
Weighted Planks accumulate 6 minutes, same weight as last time
Saturday: Max Effort Upper Body
Illegal Wide 3 Board w/ 1″ Bands -Straight Bar
Close Grip 5 Board 3×12
Barbell Bent Over Row 5×15
Underhanded Straight 5×12
Sunday: Rest
Powerlifting Conjugate:
Monday:
40 Seated Jumps Holding DB’s at the shoulders
Goodmorning w/ K: 2chains/side -Safety Squat Bar
Belt Squat 5×6, against bands
Hip and Back Extensions 5 Sets
Freedom Marching 4×75, use bands
One Handed Farmers Walk 3 trips/side
Wednesday:
Regular Grip 4 Board
Straight Bar Multigrip 2 Board for 5×5
Underhand Lying DB Extensions 2×25
Seated Cable Row, Supine Close Mag Grip, banded 5×12
Seated Cable Row, Supine Close Mag Grip, banded 5×12
Walking Resist Twist w/ Band 5 sets of 5 exertions
Thursday:
40 Seated Jumps Holding DB’s at the shoulders
Reverse Hypers 5×20
Weighted Planks w/ Belt Accumulate 5 Minutes
Lying Ankle Weights 10 minutes Hammy Curls
Triceps Extensions Do 100-200 of them
Friday:
SSQ K orange and mini + 145 10×2 Sumo Speed Deads 175 w/ 1″ and micro bands
Banded Hip Extension 5 sets
Seated Bandy Abduction
Cable Pulldown Abs 3×30
Saturday:
Duffalo Bar Straight Weight 7×3 K: 110
Log Bench Press 3 sets
Rear Banded Skull Crusher 3 sets
Landmine Rows 3×25
75 Chest to Bar JPU’s
Shoulder Horn 3x burning/side
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