Thursday, February 7, 2019

Hello all!

Hope you are having a fantastic week.

This weekend I’ll be away Saturday at the gymnastics meet for the Island. I’m sure I will see a few of you there cheering on your kids!

Let’s get in here and get some training in!

CrossFit - 6/12/330/430/530/630


4 Rounds

7 DB Hang Clean & Jerks

5 Shuttle Runs

3 Wall Walks

5 Shuttle Runs

7 DB Hang Clean & Jerks

15min time cap

We will run this with a partner, waterfall style, so that after partner A finishes the workout they will tag in partner B and they will get after it. Will not need too much of a warmup, just a chance to get after it.


6min EMOM

0: 1-8 Bar MU’s (unbroken set) or 5 C2B/Pullups/Beat Swings

1: 2-8 Strict HSPU/Box HSPU (unbroken set)

and then

6min EMOM

0: 2-8 Strict Pullups (banded,partner,etc.)

1: 3-10 Ring Dips/Box Dips/Pushups

First EMOM work some high skill and strength and then second EMOM work on some strength/skill.

LiveFit - 9am


20secs on - 10secs off x 8 rounds at each station - 1 minute transition b/w stations

Row for cals

DB Snatch



Shuttle Runs

Air Squats

Lots of work to do here. Get it.

Adaptive - 1030am


Box Dips x 5reps x 3sets

Shuttle Wheels x 10 x 3sets


5 Rounds

10cal Row

10 WBS

10 DB C & J (5 per arm)

Get after it!

CrossFit 101 - 730pm


Review Clean & Jerk

Grab a PVC pipe and practice this movement and then a Barbell to work on moving from the hang to overhead.

Practice this for 5 minutes before moving on to the next part.

Deadlifts x 3reps x 3sets

Box HSPU x 5reps x 3sets

After we finish the work on your review for your clean and jerk we will continue with the work on your barbell for the deadlifts and then learn how to do box handstand pushups. We can also practice kicking up on to the wall again!


10min AMRAP

5 Quality Pushups

10 DB Snatches

15 MB Situps

20 SU’s

Get it!

- Team 782