Friday – 072117

Lauren and Natalie teamed up for one of Coach Big D’s Saturday team workouts. If you haven’t tried a team WOD on Saturday yet, I encourage to come in and give it a shot, they are open to all!

Strength
Push Press
Find your 3 rep max.

Compare to 042117.

Workout of the Day
Courtesy of CrossFit Linchpin:

4 rounds for time:
400 meter run
12 overhead squats (95/63)
6 muscle-ups

If you can’t do muscle-ups, you will 12 feet elevated ring rows instead.  HOWEVER if you were not here for Thursday’s ring push-ups, you will do 12 ring dips OR 12 ring push-ups instead.

Post your scores to the Whiteboard.

Thursday – 072017

Eyor from the 5 a.m. Did you know we offer a 5 a.m. class on Mondays and Thursdays with open gym on Wednesdays?

Review/Mobility
Review the front rack position. How do I know if I need to work on increasing my mobility in my front rack? How is it supposed to feel? How can I increase my mobility in the front rack? Why does my wrist hurt so bad? etc. . .

If you feel you aren’t lacking in front rack mobility and don’t really need to hear the “lecture”, feel free to mobilize something else or practice a skill.

Workout of the Day
4 rounds:
In 1 minute, AMRAP of hang power cleans (135/93)
Rest 1 minute
In 1 minute, AMRAP of ring push-ups
Rest 1 minute
In 1 minute, AMRAP calories on the Assault Bike
Rest 1 minute

You will have 3 scores for this workout.  Total hang power cleans, ring push-ups, and calories will be tallied.  Have fun!

Post your scores to the Whiteboard.

Wednesday – 071917

Katie, Jenny, and Taylor working through some midline stability work for injury prevention.

Olympic
Snatch
Find your 2 rep max.
Full snatch! You must hit the weight at least twice for it to count.

Workout of the Day
3 rounds for time:
20 pull-ups
40 thrusters (45/33)

This workout is capped at 10 minutes.  If you don’t think you can finish it in the time allowed. . .guess what. . .SCALE!  The best way to scale this workout is going to be the number of reps.

Post your scores to the Whiteboard.

Tuesday – 071817

What a weekend for the #realexmen and the #realexwomen at the F3 Summer Throwdown! Charlie blew everyone away when he reached the end of the strength ladder, deadlifting the 550 lb bar! Then put down one of if not THE top score on the Assault Bike with a whopping 60 calories in 90 seconds.  He and Scott finished 1st place on the strength ladder and 2nd in the floater which landed them 7th overall in Rx.  Tiny and Mego placed 1st in scaled, Thomas and Mike finished 12th among a strong field, and Cheyenne and Taylor (from CF Kingspoint) placed 1st in Rx+.

Warm-up/Injury Prevention
Row 1000 meters, then 3 rounds for quality:
12 protract/retract push-ups on your elbows
10 good mornings with a band around your body, focusing activating das glutes at the top
20 in place single arm overhead kettlebell lunges (each arm)

Accumulate 2 minutes of ring support.
Perform a 2 minute rig assisted hip flexor stretch on each side.

Workout of the Day
10-9-8-7-6-5-4-3-2-1
Deadlifts (315/223)
Bar facing burpees

Perform 30 double-unders before every round.

This workout is capped at 20 minutes.  The deadlift weight should be quite heavy.  If you can’t do double-unders, you will either do 40 single-unders or 15 bar hops instead.

Post your scores to the Whiteboard.

Monday – 071717

Jodi’s daughter Taylor is also getting in on the fun for the summer.

“Strength”
Front Squat
Find your 10 rep max.
Goal is to beat what you did Tuesday (071117) of last week.

Workout of the Day
In 20 minutes, run 2 laps of the “eX Loop”
In remaining time, perform AMRAP of “Nate”
2 muscle-ups
4 handstand push-ups
8 kettlebell swings (70/53)

When running 2 laps of the “eX Loop”, keep running on the street the gym is on, running past the gym.  DON’T turn into the driveway, just keep going and run another lap.  If you can’t do muscle-ups, you will do 3 straight arm ring pull downs and 5 hand release push-ups.  If you can’t perform handstand push-ups, you will grab a barbell and do 4 shoulder presses instead.

Post your scores to the Whiteboard.