MONDAY 4.22.2019

MONDAY 4.22.2019

STRONG

Warm-up

AIRBIKE

2 minutes on bike

warm up pace

STRENGTH

Front Squat 

15 minutes to build to heavy single

then- drop to 80% of HS

then-

2 reps EMOM for 5 rounds

METCON-BURN

CONNECTIVITY

Levers 

8 -10 reps lowering yourself slowly

Metcon

"U-Turn"

For Time:

100 Double-Unders (150 SINGLES)
50 Reverse Lunges
25 Pushups

80 Double-Unders (120 SINGLES)
40 Reverse Lunges
20 Pushups

60 Double-Unders (90 SINGLES)
30 Reverse Lunges
15 Pushups

40 Double-Unders (60 SINGLES)
20 Reverse Lunges
10 Pushups

20 Double-Unders (30 SINGLES)
10 Reverse Lunges
5 Pushups

SUNDAY 4.21.2019

SUNDAY 4.21.2019

Warm-up

EASTER EGG HUNT

Hidden throughout the gym are 24 brightly colored Easter Eggs. Inside each egg are prizes.

Metcon

Jesus WOD

14 rounds for time of:

10 deadlifts (95/65)
10 squat cleans  (95/65)
10 push-press (95/65)
50 ft of walking lunges with barbell on back + walk back to starting point

The WOD represents 14 stations of the Cross with the three times Jesus fell to the ground on His journey to from Gabbatha to Golgotha to be Crucified and Jesus being laid in the tomb.

    Jesus is condemned to death
    Jesus carries his cross
    Jesus falls the first time
    Jesus meets his mother
    Simon of Cyrene helps Jesus carry the cross
    Veronica wipes the face of Jesus
    Jesus falls the second time
    Jesus meets the women of Jerusalem
    Jesus falls the third time
    Jesus is stripped of his garments
    Crucifixion: Jesus is nailed to the cross
    Jesus dies on the cross
    Jesus is taken down from the cross
    Jesus is laid in the tomb


When performing this WOD you are encouraged to scale the prescribed weights if necessary as this workout is structured a bit differently in that if you put the bar down (any time other than when prescribed in rounds 3, 7 & 9), you are NOT allowed to continue. This is in order to respect the suffering our Lord Jesus Christ went through on our behalf. The workout is undeniably brutal. It will be a time to reflect on the gift all of us have been given from Jesus’ sacrifice.

SATURDAY 4.20.2019

SATURDAY 4.20.2019

Warm-up

3 rounds

5 pull ups
10 push ups
15 air squats

Warm-up

Roxanne

Burpee every time you hear "Roxanne"

STRENGTH

Bench Press 

warm up and build to a 1RM

then drop weight to 75% of what you build up to

with 75% of your max, complete he following rep scheme

every 0:45 on the 0:45

10,9,8,7,6,5,4,3,2,1

METCON-BURN

"Barista"

Teams of 3

For Time: 30 Minute Time Cap

150/100 Calorie Bike
70 Clean and Jerks 135/95
70 Toes to Bar
50 Clean and Jerks 155/105
50 Chest to Bar Pull-ups
30 Clean and Jerks 185/135
30 Bar Muscle-ups
150/100 Calorie Bike

FRIDAY 4.19.2019

FRIDAY 4.19.2019

MOBILITY

Inch Worm 

Scorpion Stretch 

Reverse Scorpion

Warm-up

Snatch Pull Stops 

1 Snatch Pull to Below Knees, 5 second pause

1 Snatch Pull to Above Knees, 5 second pause

1 Snatch Pull to Hi Hang over the bar, 5 second pause

3-5 reps empty bar only

STRONG

Power Snatch 

Warm up and build to 75%

Then-

1 Power Snatch EMOM for 10 rounds

METCON-BURN

"Goat Day"

On the Minute x 20

Odd Minutes: Movement 1

Even Minutes: Movement 2

"Goat" is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived "weaknesses" into "strengths." No better way to do that than today.

"Goat Days" give you an opportunity to refine skills or work on your weaknesses. Today is geared towards "practice," dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.

THURSDAY 4.18.2019

THURSDAY 4.18.2019

STRONG

MOBILITY

Box Shoulder Stretch 

Warm-up

Upright Row 

15 reps

empty bar only

Warm-up

Clean Pull Stops 

1 Clean Pull to Below Knees, 3 second pause

1 Clean Pull to Above Knees, 3 second pause

1 Clean Pull to Hi Hang, over the bar, 3 second pause

+ 1 Clean

3-5 times

empty bar only

Warm-up

Tall Jerk 

Press bar to head height

Focusing on speed and driving yourself under the bar6-8 empty bar only

Weightlifting

Power Clean + Push Jerk 

WARM UP TO 75% OF YOUR MAX

THEN-

EMOM FOR 10 ROUNDS

1 POWER CLEAN + 1 PUSH JERK

METCON-BURN

MOBILITY

Pass Through with PVC

10 pass through standing

10 pass through in bottom of the squat

10 pass through prone

Warm-up

Overhead Squat 

6-8 OHS with bands

Metcon

"Double Play"

AMRAP 15:

5 Power Snatches 115/80
10 Overhead Squats 115/80
15 Hang Power Cleans 115/80
20/15 Calorie Bike
50 Double Unders

WEDNESDAY 4.17.2019

WEDNESDAY 4.17.2019

STRONG

Back Squat 

Take 15 minutes to build to heavy single

Shoulder Press 

Take 10 minutes to build to heavy single

METCON-BURN

CONNECTIVITY

Hollow Body Holds 

8 rounds 0 :20/0 :10

Arch Hold on Stomach 

4 rounds of 0:20/0:10

Metcon

"Dead Ahead"

4 Rounds:

21 Deadlifts 135/95
15 Box Jump Overs 24/20
9 KB Swings 32/24

TUESDAY 4.16.2019

TUESDAY 4.16.2019

STRONG

MOBILITY

Pass Through with PVC

Barbell Ankle Stretch 

hold for 0:60

Warm-up

Overhead Squat 

empty bar only 8-10 reps.

slow down
hold for 3 sec
fast up

Weightlifting

Snatch 

15 minutes to build to heavy single

Weightlifting

Snatch 

EMOM fo 5 rounds

75% from above

METCON-BURN

CONNECTIVITY

ABS 11 

5 Rounds of

5 Rower Roll Outs
5 Rower Pikes

Metcon

"Escape From Wonderland"

3 Rounds:
75 Double Unders
50 Air Squats
25/18 Calorie Row


MONDAY 4.15.2019

MONDAY 4.15.2019

STRONG

MOBILITY

Box Shoulder Stretch 

3 rounds of 0:30/0:15

Deep Couch Stretch 

Each Leg 0:60

Front Rack Tricep rolling

External rotation at shoulder with PVC 

Weightlifting

Clean and Jerk 

15 minutes to build to heavy single

Weightlifting

Double Clean + Jerk 

EMOM for 5 rounds

2 Cleans + 1 Jerk

75% from above

METCON-BURN

"Meatball"

75 Wallballs 20/14
50/35 Calorie Row
10 Rounds of Strict "Cindy"

1 Round of Strict Cindy = 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats


SATURDAY 4.13.2019

SATURDAY 4.13.2019

Warm-up

Dowel Duel

STRENGTH

Bi's n Tri's 

10-9-8-7-6-5-4-3-2-1

Superset Bicep Curls with Diamond Push Ups on KB

Descending reps.

Metcon

"Leaps & Bounds"

Teams of 3

30 Minute Time Cap

120 Power Snatches 75/55
120 Box Jump Overs 24/20
12 Rope Climbs

90 Power Snatches 95/65
90 Box Jump Overs 24/20
9 Rope Climbs

60 Power Snatches 115/80
60 Box Jump Overs 24/20
6 Rope Climbs

30 Power Snatches 135/95
30 Box Jump Overs 24/20
3 Rope Climbs

FRIDAY 4.12.2019

FRIDAY 4.12.2019

STRONG

Warm-up

Extended Snatch Warm Up Pull Emphasis

Pull to Below Knees
Pull to Above Knees
Pull to High Hang Over
Pull to High Pull
Pull to Muscle Snatch

Empty bar only 2 X

Weightlifting

Power Snatch 

EMOM for 10 rounds

One Power Snatch @75%

Warm-up

Clean Warm Up 

Clean High Pull from Floor
Clean High Pull from Above Knee
Clean High Pull from Hi Hang Vertical
Power Clean from Floor
Squat Clean from Hi Hang Vertical

light weight 2 X

Weightlifting

Power Clean + Push Jerk 

EMOM for 10 Rounds

One Power Clean + Push Jerk

METCON-BURN

"Waterproof"

21 – 15 – 9
Row Calories
Front Squats 95/65

15 – 12 – 9
Toes to Bar
Hang Squat Cleans 95/65

12 – 9 – 6
Lateral Barbell Burpees
Thrusters 95/65