Monday 9/5

Labor Day

8:30am only

“Hot Shots 19”
6 Rounds For Time:
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pull-Ups
400m Run

*Partner Style – Trade reps/run together
*Scale- KBS instead of PC

40:00 Cap

 

Tuesday 9/6

“Strength”

E3MOMx4
6/6 Barbell Front Rack Box Step-Up
*Box is at knee Height
:30 Squat Hold w/ Plate

*Increase weight 5-10lbs from last week

“Conditioning”

3 sets
3:00 AMRAP
10 Back Squat (40% 1RM)
50 Double Unders
Max Burpees in time remaining
Rest 3:00
*Squat from the rack
*Save at least 1:00 for burpees

Silver: 30 Double Unders
Bronze: 50 Single Unders

 

Wednesday 9/7

“Strength”

16 EMOM
1.) 5-10 Strict Toes To Bar
2.) 6-8 Pendlay Rows
3.) 6/6 Half Kneeling SA Press
4.) 1:00 Rest

“Conditioning”

3 Rounds For Time
30/25 Cal Row
15 HSPU
7 Muscle-Ups

Silver: 5 Negative HSPU w/ Kick Down
Asst. MU/ C2B
Bronze: Pike HSPU/ Box HSPU
PU/Ring Row

 

Thursday 9/8

“Strength”

Every :90 x 6 sets
3 Hang Snatch
*Power or Squat

“Conditioning”

15 AMRAP
Min 1: 15/12 Cal Bike
Min 2: 10 Box Jumps (30/24)
Min 3: 6/6 Alt. Dumbbell Snatch (50/35)

Silver: (24/20″), (40/25)
Bronze: (20/16″), (30/15)

 

Friday 9/9

“Strength”

Every 2:00 For 5 Sets
3-5 Strict Chest To Bar Pull-Ups
6/6 SA Dumbbell Bench Press
*Challenge yourself on weight

“Conditioning”

Tabata Toes To Bar
Tabata Air Squats
Tabata Push-Ups
Tabata Sit-Ups
*1 Tabata = 8 x :20 work/:10 rest
*Complete one full tabata of the same movement before moving on to the next

 

Saturday 9/10

No Class

Stop by the Expo Center downtown to cheer on your friends!

The HOT Strength & Fitness Expo will be happening from Friday-Saturday. The CrossFit competition will be only on Saturday from 8:30am-4pm. Athletes will be competing in 4 workouts on Saturday.

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WODs 10/3

Monday 10/3 Bring A Buddy Day “Strength” Bench Press E2MOM x 5 5 Reps @ 70-75% of 3RM “Conditioning” Partner

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WODs 9/25

Monday 9/26 Build To a 3 RM Bench Press (20:00) “Conditioning” For Time: 15-12-9-6-3 60ft. Shuttle Runs Handstand Push-Ups *Hand

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WODs 9/19

Monday 9/19 “Strength” 3 sets Max Strict HSPU Rest 1:00 Between Sets Silver: Push-Ups Bronze: Kneeling Push-Ups *No resting in

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WODs 9/12

Monday 9/12 “Conditioning” 15 AMRAP 1 Power Clean (70% 1 RM) 2 Squat Cleans (70% 1 RM) 30 Double Unders

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WODS 9/5

Monday 9/5 Labor Day 8:30am only “Hot Shots 19” 6 Rounds For Time: 30 Air Squats 19 Power Cleans (135/95)

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WODs 8/29

Monday 8/29 “Strength” E3MOMx4 6/6 Barbell Front Rack Box Step-Up *Box is at knee Height :30 Squat Hold w/ Plate

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