Tuesday, January 29, 2019

Here we go!

Time for a little throwdown this Saturday.

Teams of 4 girls or guys.

Come on in around 1. We’ll have our Special Olympics athletes and Adaptive athletes working out as well. Workouts start at 2 and we’ll announce what we’ll be doing the day of the fundraiser. 100 bones per team.

For tomorrow we got this on the go for you.

CrossFit - 6/12/330/430/530

Strength

15mins to work up a heavy (1RM) strict press + the following work

  • 2sets x 3reps @ 85%

  • 2sets x 5reps @ 80%

  • 1set x MEreps @ 70%

Some heavy work on those shoulders after just toasting the legs today. Get it.

Conditioning

90secs work - 90secs rest x 5 rounds

  • 10/8cal Row/Bike/Ski

  • 8 Shuttle Runs

  • ME Burpees

Another wonderful piece of interval training. Get after that cardio!

LiveFit - 9am

Conditioning

30secs on - 30secs off x 4 rounds

  • Mountain Climbers

  • DB Step Up

  • Squat Thrust

  • Renegade Row

  • MB Thruster

Core

20secs on - 10secs off x 8 rounds at each station

  • Plank

  • Side Plank (alt sides every second round)

  • Situps

Adaptive - 1030am

Strength

Pullups x 3reps x 5sets

Dips x 6reps x 5sets

Getting after that strength work!

Conditioning

20min AMRAP

  • 10 Shuttle Wheels

  • 15cal Row

  • 20 WBS

CrossFit 101 - 730pm

Strength

10mins to build to a heavy 3rep Back Squat

We’ll test a little here your absolute strength. We’ll get a clock rolling, the tunes popping, and get you squatting.

Skill

How to:

  • Kick into a handstand

We have done our wall walks and now we will really test you with this!

Conditioning

12min AMRAP

  • 200m Row

  • 15 WBS

  • 10 Pushups

Now time to suffer through a bit of cardio.

- Team 782