This week's training

See workout leaderboards on Beyond the Whiteboard.

 

Oct, 22 - Oct, 27, 2018

MONDAY

SPORTS: ATH

Athletics

A. In 6min complete 4 rounds for time of: 7 Thrusters 75/55 7 Pullups 7 Burpees Rest the remainder of the time. Then: In 5min complete 3 rounds for time of: 7 Thrusters 75/55 7 Pullups 7 Burpees Rest the remainder of the time. Then: In 4min complete 2 rounds for time of: 7 Thrusters 75/55 7 Pullups 7 Burpees

Fitness

A. Every 90 sec x 8 3 Hang Power Snatch + 3 OHS Build in weight as technique and load allow B. EMOM x 8 Complete 3 tough box jumps - increase in height each round

TUESDAY

SPORTS:ATH + STR

Athletics

A. OHS 4-4-4-4-4 - Lifting every 2min - increase loading from last week B. Every 30 sec x 5 - 10 Hollow Rocks or Tuck Rocks

Strength

A. Clean Grip Deadlift + Hang Power Clean + Front Squat + Push Jerk - 6 sets building - lifting every 2min - match or improve weights from complex last week B. 3 Rounds for Position then Load: 5 Snatch Grip Deadlift (to pockets) 8 Snatch Grip Sotts Press Rest 2min

Fitness

A. 1min Max Single Unders Rest 1min 2min Max Single Unders Rest 1min 3min Max Single Unders In each rest period complete 5 burpees for every miss B. Tabata Mashup x 4 :20 Max Pushups :10 Rest :20 Max RKBS 70/53 :10 Rest

WEDNESDAY

SPORTS: REST

Athletics

A. 3 rounds for reps of: 2min Rope Climbs 2min DB TGU 50/35 Rest 2min

Fitness

A. Randy 75 Power Snatches for Time 75/55

THURSDAY

SPORTS:ATH + STR

Athletics

A. For Time: 21 Deadlift 225/155 Run 400m 15 Deadlift Run 400m 9 Deaflift Run 400m Compare to 6-5-2018

Strength

A. Starting every 3min x 3 sets: 16/12 AB Cal Use calorie goal setting on monitor to get exact times B. 3 sets NFT: 8-12 Supinated Grip Strict CTB Pullups 8-12 Banded Rows + Drop set of 8-12 reps Rest 2min

Fitness

A. Angie For time: 100 Pullups 100 Pushups 100 Situps 100 Squats Scale to 75, 50 or 30 reps as appropriate

FRIDAY

SPORTS: ATH opt

Athletics

A. AMRAP 15min: 15 KBS 70/53 30 Abmat Situps 45 Air Squats

Fitness

A. OHS 5-5-5-5-5 - Lifting Every 2min - lightest set should be within 80% of heaviest set B. 4 sets: 4-6 Tough Weighted Bar Dips Max Hanging Straight Leg Raises

SATURDAY

SPORTS:ATH + STR

Athletics

A. AMRAP 16min with a partner alternating full rounds 3 Handstand Pushups 6 Ring Dips 9 Pushups

Strength

A. Strict Wtd Pullup 1-1-1-1-1-1-1 - Lifting Every 2min - Build to a max B. 3 sets: 5 Broad Jumps 10 DB Thrusters (Heavy) 20 Walking Lunges Rest 2min between sets

Fitness

A. For Time: 21-15-9 Row Cal DB Thrusters 35/20

OPEN GYM

WEEKDAYS & SAT

Crossfit 214 offers open gym for all our folks with unlimited membership any time the gym is open [i.e. classes are running].Please follow the Open Gym policies and defer to classes for use of space and sound. Courtyard access is weather-dependent. Have fun!

SUN

1:00pm 4:00pm