08.24.17

Sport & Performance

1.pause snatch + snatch work to a heavy single in 15 min.

2.snatch balance + overhead squat work to a heavy single in 10 min.

for time:

110m/88f cal. on bike (Sport) or rower (Performance)

*perform this workout in 10m/8f cal. sprints AFAP, rest 1 min after but keep flywheel moving slowly

*compare to 07.27.17

Fitness

1.push press 3-3-3-3-3 work to a heavy 3 in 15 min.

2.2 pos.(knee, floor) power snatch work to challenging in 10 min.

4 rounds of:

-15 burpee onto bumper plate

-200m run

-15 1 arm alternating dumbbell power snatch (you pick the weight)

*compare to 07.27.17

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Will we have a monster crew of runners like on Tuesday?

08.23.17

REMINDERS: No 6am classes tomorrow.

Sport & Performance

1.pause clean + clean + jerk work to a heavy single in 15 min. (try to match or exceed last weeks weight)

2.jerk drop 3-3-3-3 work to a heavy 3 in 10 min.

 With a constantly running clock set for 12 min. perform:

AMRAP in 5 min. Of:

-10 cal.

-5 burpees

Rest 1 min. 

With the remaining time find a 1 rep max ground to overhead anyway

Fitness

1.split jerk 2-2-2-2-2 work to a heavy 2 in 15 min.

2.2 pos. (knee, floor) power clean work to a challenging weight in 10 min.

With a constantly running clock for 12 min. perform:

AMRAP in 5 min. of:

-10 toes to bar

-5 burpees

rest 1 min.

-With the remaining time find a 1 rep max ground to overhead anyway

08.22.17

Reminders: Today is the last day to get weighed ad measured for the RP Gym Challenge.  Also, there will be no 6am class this Wednesday, August 23, 2017.  There will also be no classes this Saturday, August 26, 2017 as we are hosting the USAW Level 1 Certification.  Was anyone else blown during the eclipse? I totally thought it was gonna be like this:

Sport & Performance

1a.squat 5-5-5-5-5 work to a heavy 5 in 18 min. (try to match or exceed weight on all sets from last week)

1b.max UB strict pullups x 5

2a.every 90 seconds 8-6-4-2 UB power clean (build to a heavy 2)

2b.every 90 seconds 50ft. 1 arm overhead DB walking lunge x 4

AMRAP in 14 min of:

-200m run

-12 deadlift #155m #105f

-9 hang power clean #155m #105f

-6 shoulder to overhead #155m #105f

-3 burpees

Fitness

1.squat 5-5-5-5-5 work to a heavy 5 in 18 min. (try to match or exceed weight on all sets from last week)

for time:

-600m run

-30 wall ball #20m #14f

-400m run

-25 wall ball #20m #14f

-200m run

-20 wall ball #20m #14f

post rounds and reps or times to comments

 

08.21.17

REMINDERS: RP Gym Challenge starts today.  Order your RP Auto Template using our discount code on the Southern Maryland CrossFit Members Facebook page if you want in on the challenge.  It will run for 90 days from today until November 21, 2017.  Get weighed and measured before any class today or tomorrow.

Sport & Performance

1.bench 3-3-3-3-3 work to a heavy 3 in 15 min. (add 5lbs to all sets from last week)

2.deadlift 3-3-3-3-3 work to a heavy 3 in 15 min. (add 5lbs to all sets from last week)

EMOM for 15 min. of:

-0-4:59 min. 1 bar muscle up

-5-9:59 min. 2 bar muscle ups

-10-15 min. 3 bar muscle ups

Fitness

1.bench 3-3-3-3-3 work to a heavy 3 in 15 min. (add 5lbs to all sets from last week)

2.deadlift 3-3-3-3-3 work to a heavy 3 in 15 min. (add 5lbs to all sets from last week)

AMRAP in 15 min. of:

-30 push press #95m #65

-30 situps

-30 kettlebell swings #53m #35f

-30 hand release pushups

-30 power clean #95m #65f

post rounds and reps to comments

 

08.19.17

08.19.17
Reminders: RP Challenge lecture today at 12pm (cost is $10).  RP Challenge starts Monday.
Sport & Performance
1.2 split jerk work to a heavy double in 15 min.
2.2 pos.(knee, floor) power clean work to challenging in 10 min.
for time:
-400m run
-40 wall ball #20m #14f
-40 box jump overs “24m “20f
-40 power clean #135m #95f
-400m run
Fitness
1.power clean + split jerk work to a heavy 2 (PC + SJ, PC + SJ) in 15 min.
2.front squat 5-5-5-5 work to a heavy 5 in 10 min.
for time:
-30 cal. bike
-40 burpees
-400m run
-40 dumbbell power snatch (you pick the weight)
-30 cal. row
post times to comments

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08.18.17

Reminders: our RP Gym Challenge starts Monday August 21, 2017 and our RP lecture is tomorrow Saturday, August 19, 2017 at 12pm (cost is $10).  Here is the link to the RP templates and the 20% discount code is on the Southern Maryland CrossFit Members page.

Sport & Performance

1a.squat 5 x 5 @ 85% of heaviest 5 on Tuesday in 15 min.

1b.max UB chin-ups x 5

2a.every 90 seconds 8-6-4-2 UB power snatch (build to a heavy 2)

2b.every 90 seconds 30 double unders x 4

for time:

100m/80f cal. on bike (Sport) or rower (Performance)

*perform this workout in 10m/8f cal. sprints AFAP, rest 1 min after but keep flywheel moving slowly

**compare to 06.29.17

Fitness

1.squat 5 x 5 @ 85% of heaviest 5 on Tuesday in 15 min.

for time:

-400m run

-40 wall ball #20m #14f

-40 box jump overs “24m “20f

-40 power clean #135m #95f

-400m run

post times to comments

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