Sunday, February 17, 2019
/Strength & Conditioning
24min AMRAP
9 Power Snatch (75/55lbs)
12 Box Jump Overs
15 Pushup
18 Stationary Lunges
21 Situps
Come in here to sweat!
- Team 782
Strength & Conditioning
24min AMRAP
9 Power Snatch (75/55lbs)
12 Box Jump Overs
15 Pushup
18 Stationary Lunges
21 Situps
Come in here to sweat!
- Team 782
Remember our Saturday schedule here.
CrossFit - 8/10/11
CrossFit 101 - 12
Special Olympics - 1
Comp - 2
CrossFit
Conditioning
12min AMRAP
12 T2B/Leg Raises/Knee Tucks
8 DB OHS (left)
12 Shuttle Runs
8 DB OHS (right)
Core/Shoulder Work
3 Rounds for quality
10 Strict Situps
40sec Handstand Hold
10 Controlled Russian Twists
10 Hollow Rocks
30sec KB/DB OH Hold (each arm)
CrossFit 101
Strength
10min EMOM
0: 2-3 Hang Power Clean and Jerks
1: 30sec Hollow Hold
Work here on your new movement.
Conditioning
3min AMRAP - rest 3mins x 4
3 Hang Power Cleans
6 Leg Raises/Knee Tucks
9 Squat Jumps
Comp Class
Class Workout ++!
- Team 782
Friday is back at us again!
Hope you are all having a great end to your week.
CrossFit - 6/12/330/430/530
Strength
12min E3MOM - 4 Rounds
5 Deadlifts + 1-3 MU’s or 3-5 C2B/Pullups/Ring Rows
Build in weight and then get your body ready for the workout with the pullup progressions.
Conditioning
With a Partner
30 Box Jump Overs
30 Deadlifts (225/155lbs) (185/125lbs) (135/95lbs)
50 Pullups/Ring Rows
30 Box Jump Overs
30 Deadlifts
40 C2B/Pullups/Ring Rows/Jumping Pullups/Scap Pullups
30 Box Jump Overs
30 Deadlifts
30 Bar MU’s/C2B/Ring Rows/16 Strict Pullups
For the box jumps and deadlifts just put in the work. For the pullups, choose a difficult progression and then work your way back from there.
LiveFit - 9am
Legs/Arms
30sec on - 30sec off x 5 Rounds
Squats
Pushups
DB Step Ups
DB Push Press
Reverse Lunge
Ring Rows
Get to work here!
Mobility
Banded Shoulder Stretch off rig
Couch Stretch
Pigeon Pose
- Team 782
Valentine’s Day!
Woooooo!
CrossFit - 6/12/330/430/530/630
Strength
E2MOM x 7 rounds - 14mins
2 Cleans (full depth if possible)
TnG or Singles
Conditioning
Valentine’s Day WOD
14min Partner AMRAP
7 Synchro Burpees
40 Partner Wall Ball Shots (20each)
7 Synchro Burpees
140 DU’s (70 each)/250 SU’s (125 each)
7 Synchro Burpees
14 Cleans (7 each) (205/135lbs) (165/110lbs) (95/65lbs)
LiveFit - 9am
Conditioning
45secs on - 15secs off x 4 rounds
Shuttle Runs
Rowing
Walking Lunges
Renegade Rows
Ball Slams
Core
3 Rounds
20 Situps
30 Russian Twists
40sec Plank
Adaptive - 1030am
Strength
Dips x 5reps x 3sets
WBS x 15reps x 3sets
Conditioning
7cal Bike
14 Shuttle Wheels
21 Ball Slams
28cal Ski Erg
35cal Row
CrossFit 101 - 730pm
Strength
12min EMOM
0: 5 Deadlifts (building in weight)
1: 3 attempts at a handstand hold or 2 Wall Walks
2: 5 Box HSPU
Conditioning
12min AMRAP
12 Deadlifts (lighter weight than EMOM)
9 Burpees
6 Box HSPU/Pushups (make difficult)
- Team 782
Hello all!
Hope you are doing wonderful on this Hump Day.
Stay warm and comfortable tomorrow no matter the weather.
We will write up a post on Facebook about the schedule for the day and when we will be opening.
It looks like we will be having our class on at 6am and then go from there.
CrossFit - 6/12/330/430/530
Strength & Conditioning
10 minutes at each station - 9(ish) minutes of work and 1 minute to transition
A: 2000/1600m Row or 1600/1300m Ski or 5K/4K Bike
B: 5 Rounds (9min cap)
5 Strict Leg Raises/T2B
50'/25’ Handstand Walk or 1 minute Handstand Walk or 45sec Wall Walk Hold
C: 9min AMRAP
5 Ring Rows
10 Pushups
15 Air Squats
Comp Class - 630pm
Class WOD
Snatches
E2MOM x 8 rounds
2 single Snatches
‘Amanda’
9-7-5
Muscle Ups/2x C2B or Pullups or Ring Rows
Snatches (135/95lbs) (95/65lbs) (75/55lbs)
- Team 782
Hello all!
Keep up the hard work throughout this week. Consistency will pay off more in the long run more than anything else you can do in the gym.
Get in and get to work and then follow through from there.
CrossFit - 6/12/330/430/530
Strength
7mins to complete
3sets x 3reps of Push Press
and then
3sets x 6reps of Strict Press
You will come down a ton in weight for the second part to build some muscular endurance through the shoulders.
Conditioning
4 Rounds - Rest 1 minute after each round
10 Deficit HSPU/HSPU/Box HSPU
20 Hang KB Snatch (10 per arm)/American KBS
50 DU’s/100 SU’s/60secs Skipping Practice
Give the legs a break and get at those shoulders.
LiveFit - 9am
Core/Cardio
30on - 30off x 5 rounds
Row for cals
MB Situps
Shuttle Runs
Plank
Squats
Building some core and some cardio here.
Mobility
Downward Dog x 30secs x 3
Pigeon Pose x 30secs x 2 each leg
Child’s Pose x 30secs x 3
Adaptive - 1030am
Strength
Pullups x 5reps x 3sets
5cal Bike x 3 sets
Conditioning
16min AMRAP
8 Shuttle Wheels
12cal Row
16 WBS
12 Ball Slams
8 DB Clean & Jerk - 4 per arm
CrossFit 101 - 730pm
Strength
Snatch Review - We will review the snatch you learned last night for about 10 minutes.
Take the time to review using your hips for power to move the barbell.
After that we will get into some back squats and pullups
Back Squats x 5reps x 3sets
Pullups x 3reps x 3sets
Take about 10 minutes to complete this work, working on form and efficiency.
Conditioning
15min AMRAP for quality
10 Shuttle Runs
10 Pushups
10 Ring Rows
10 Front Squats (light weight, just barbell)
10 MB Situps
- Team 782
Good evening!
Another big day here coming up at 782!
Get in here to start off your week. Lots of different options for you all to get your training down!
CrossFit - 6/12/330/430/530/630
Strength
E2MOM x 6 rounds (12mins)
3 Back Squats (2sec pause at the bottom of each rep)
Work your technique hard here. Focus on staying efficient in your movement. Technique is the key here and driving evenly between both legs.
Conditioning
2mins on - 2mins off x 5 rounds
12 DB Goblet Squats (one DB)
12 DB Step Ups (one DB)
ME Jumping Lunges
Grab a partner and get ready to work. Grab something lighter for the squats and step ups and nothing high on the step ups. Move on the squats and then get right into the step ups before setting your DB down and getting into your jumping lunges. Make them burn.
LiveFit - 9am
60on - 30off x 3 rounds
and then
30on - 15off x 3 rounds
Bike
WBS
Walking Lunge
DB Press
We will move with purpose and efficiency on the first part and then on the second part we’ll move with speed and power.
Mobility
Hip Flexor Stretch
Hamstring Stretch
Upper Back Roll Out
CrossFit 101 - 730pm
Strength
Snatch
We are going to take 10 minutes to learn how to snatch. This is the second part of our Olympic Lifting after the Clean & Jerk.
We will focus on the Hang Power Snatch and getting on moving the bar with the hips.
Similar movement pattern to the clean and jerk, but different hang position on the bar (similar to overhead squat position).
Conditioning
20min Partner AMRAP - alternate rounds
12cal Row
12 WBS
12 DB Snatch
Now to work with a partner and get moving with some speed on the dumbbell.
- Team 782
Have a great Sunday!
Hope all is well and your weekend is great.
CrossFit - 10am (open gym at 11am)
Long Warmup and Workout Setup + Movement Review
Conditioning
22min AMRAP
22/17 cal Row/Bike/Ski
22 Air Squats
22 MB Slams
22 Situps
22 Lunges
22 DB Push Press (light)
Lots of work here. Just put your head down and grind it out.
- Team 782
Hope you all have a great Saturday!
I will be at the PEISAA Provincials Gymnastics meet all day tomorrow so I will be missing you all at 782!
Train hard for me!
CrossFit - 8/10/11
Strength
12min EMOM (4 Rounds)
0: 3 Tuck Jumps (from knees to feet and over PVC pipe) - 1 every 15 seconds or so
1: 15 Russian KBS
2: 30sec (or less) L-Sit or Knee Tuck Hold (from parallettes or rings or boxes)
A fun little bit of work here to work on your power, core strength, and get you primed for the workout.
Conditioning
8min Ascending Ladder
3,6,9,12…
Deadlifts (225/155lbs) (185/125lbs) (135/95lbs)
10 Box Jump Overs b/w each set
After some work on our power we’ll get into some grind work. Set that back every rep.
CrossFit 101 - 12
Strength + Skills
12min EMOM (4 rounds)
0: 3 Pullups
1: 5 Front Squats
2: 10 Shuttle Runs
Some strength work, some skill work, and then some cardio to make it that much harder.
Conditioning
3mins on - 3mins off x 3 rounds
10 Ring Rows (difficult)
10 DB Snatch
20 Air Squats
ME Burpees
Get it!
Comp Class
WOD 1:
14min AMRAP
1000m Row
60 WBS
40 DB Snatch
20 C2B/Pullups or 10 MUs
ME Burpees
WOD 2:
Class Workout
WOD 3:
Complete the following
60 GHDs
3min plank
3min Hang from Bar
- Team 782
Try a free Intro class.
Thanks to Aaron MacDougall who supplied most of the incredible shots on this site. Find him here.