Labor Day Workout - Monday 02 September 2019

We will be hosting a Holiday workout on Monday at 9am for Labor Day. Please join us and, as usual, you are welcome to bring friends, family, and any other non-members you wish. We will have a traditional CrossFit workout posted, as well as a scaled version for people who have never done anything like this before.

The Workout:

"Coe"
10 rounds for time of: 10 Thrusters, 95/65 lbs 10 Ring Push-ups Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Scaled:
10 rounds for time of:
10 Dumbbell Thrusters (athlete picks weight)
10 Pushups (modified okay)

Friday 30 August 2019

"Runaway Train" (Team Version) Teams of 3 (30 Minute Cap)
3 Rounds: 400 Meter Team Run 80/60 Calorie Assault Bike
Directly Into... 21 Clean and Jerks (115/85) 21 Clean and Jerks (135/95) 21 Clean and Jerks (155/105) 21 Clean and Jerks (185/125) 21 Clean and Jerks (205/135)
Single barbell. Athletes change their own weights.

Thursday 29 August 2019

20 Min AMRAP 10 HSPU/ DB Push Press 20 Jumping Lunges 30 Ab Mat Sit ups

Wednesday 28 August 2019

"Frank the Tank" Part 1 (On the 0:00) AMRAP 5: Buy-In: 50 Wall Balls (20/14) AMRAP in Time Remaining: 12 Deadlifts (185/135) 12 Barbell Facing Burpees Rest 5 Minutes "Frank the Tank" Part 2 (On the 10:00) AMRAP 5: Buy-In: 35 Wall Balls (20/14) AMRAP in Time Remaining: 9 Deadlifts (225/155) 9 Barbell Facing Burpees Rest 5 Minutes "Frank the Tank" Part 3 (On the 20:00) AMRAP 5: Buy-In: 20 Wall Balls (20/14) AMRAP in Time Remaining: 6 Deadlifts (275/185) 6 Barbell Facing Burpees

Tuesday 27 August 2019

Strength
On the 2:00 x 5 Sets: 2 Push Press @ 75-80%

"30 Rock" AMRAP 20: 30 Kettlebell Swings (53/35) 30 Push Presses (95/65) 21/15 Calorie Assault Bike 30 Toes to Bar

Monday 26 August 2019

Stamina Squats Alternating On the Minute x 12 (6 Rounds): 2 Front Squat 4 Back Squats Barbell: 78% of 3-Rep Max Back Squat

"Dirty Water" For Time: 100 Double Unders 800 Meter Run 60/45 Calorie Row

Friday 23 August 2019

Deadlift 3 Reps @ 70% 1 Rep @ 75% 3 Reps @ 70% 1 Rep @ 80% 3 Reps @ 70% 1 Rep @ 85%

Work Capacity - "Hangnail" AMRAP 16: 30 Dumbbell Hang Clean and Jerks (35/25) 25/18 Calorie Assault Bike 20 Barbell Facing Burpees 15 Deadlifts (205/105) Rx+ Dumbbells @50/35 Deadlifts @245/165

Thursday 22 August 2019

Skill
EMOM 12 odd - Pull ups
even - HSPU
Conditioning
Cindy Or Mary

Wednesday 21 August 2019

Barbell Cycling For Time: 10 Squat Cleans (45%) 8 Squat Cleans (55%) 6 Squat Cleans (65%) 4 Squat Cleans (75%) 2 Squat Cleans (85%)

Work Capacity - "IHOP" AMRAP 15: 60 Double Unders 30/24 Calorie Row 5 Power Cleans @135/95 5 Hang Squat Cleans @135/95 5 Squat Cleans @135/95

Tuesday 20 August 2019

Conditioning:
Every 5:00 for 5 Rounds
Row or Bike 25/20 Cals 20 BBJO 4 Min time cap per round

Midline 3 Giant Sets: 6 Hollow Rocks 9 Slow Knee Raise 15 Superman Lift off 21 Weighted AbMat Sit-ups Rest 1:30 Between Sets.

Monday 19 August 2019

Stamina Squats
Alternating On the Minute x 12 (6 Rounds): Minute 1 - 2 Front Squat Minute 2 4 Back Squats Barbell: 75% of 3-Rep Max Back Squat (on both lifts).

"Hit and Run" 3 Rounds: 400 Meter Run 12 Dumbbell Power Snatches @50/35 21 Single Dumbbell Squats @50/35

Friday 16 Aug 2019

Power Clean 5x5 @ 75% Every 2:00

Conditioning - EMOM 25 Min 1- Row/bike 15/12 cal Min 2- 8 BBJO Min 3- 12 DB Step ups 35/20 Min 4- Max Dubs Min 5- 20 Weighted Sit ups

Thursday 15 Aug 2019

Strength - Bench Press 5x3 Building to heavy
One set every 2 minutes

Conditioning
6 rounds of 4:00 each:
90 sec row (max kcal)
30 sec front rack KB hold @50/35
120 sec rest

Wednesday 14 August 2019

Strength - Deadlift 5x10 @ 75% Every 3 Minutes

"Karen" For Time 150 Wallballs 20/14

Tuesday 13 August 2019

4 Rounds: 400 Meter Run 20 Dumbell Hang Clean & Jerks (50/35) 15 Chest to Bar Pull-ups

Monday 12 August 2019

Strength - Alternating On the Minute x 12 (6 Rounds): 2 Front Squat 4 Back Squats Barbell: 72% of 3-Rep Max Back Squat

Work Capacity - "Rocket Power" 21 Bar-Facing Burpees 21 Power Snatches 15 Bar-Facing Burpees 15 Overhead Squat 9 Bar-Facing Burpees 9 Squat Snatches Rx 95/65 Rx Plus 115/85

Wednesday 07 August 2019

Tempo Clean Grip Deadlift 7 singles 7 sec up, 7 sec down

Work Capacity - "Ninja Turtle" 5 Rounds, Every 4 Minutes: 3 Bar Muscle-ups 6 Toes to Bar 9 Deadlifts (225/155) 200 m Run

Tuesday 06 August 2019

Conditioning - "Kelly Rowland"
For Time:
50/35 kcal Row
3 Rounds of Kelly
50/35 kcal Row

1 Round of Kelly:
400m Run
30x Box Jumps
30x Wallballs @20/14

Core Work
7 min AMRAP of Durante Core

Monday 05 August 2019

Push Jerk
Every 2 min x5 rounds
3x Push Jerks

Work Capacity - "Beef Jerky"
AMRAP 12
21 Kettlebell Swings @53/35
14 Kettlebell Reverse Lunges
7 Push Jerks @165/115

Friday 02 August 2019

Conditioning - "Heartburn" 1 Mile Run, directly into: 10 Rounds of the “Bergeron Beep Test”
1 Round of “BBT”: 7 Thrusters @75/55 lbs 7 Pull-Ups 7 Burpees

Cap = 30 min