ALL EVENING CLASSES ARE CANCELLED TONIGHT DUE TO HURRICANE SANDY

BASICS

“Freddy Krueger”

21-15-9

Kettlebell Swings (73/53)
Burpee Box Jumps

CROSSFIT

SNATCH

in 10 minutes work up to your 1RM (with a running clock)

5-5-3-3-3-1-1

 

CLEAN AND JERK

in 10 minutes work up to your 1RM (with a running clock)

5-5-3-3-3-1-1

 

FRONT SQUAT

in 10 minutes work up to your 1RM (with a running clock)

5-5-3-3-1-1

 

Cash Out:

100 double unders

 

BASICS

“Tabata Mash up”

Sled Push

Ring Rows

Wall Balls

Sit ups

 

CROSSFIT

Back Squat

5-5-3-3-1-1-1 (working up to your 1RM)

Bench Press

5-5-3-3-1-1-1 (worling up to your 1RM)

WOD

10 rounds:

100meter sprints

each sprint starts on the 1 minute mark

(the spints will be done inside on the turf: 100 meters is 7 lengths of the turf from wall to wall)

score: record fastest and slowest times

CROSSFIT

5 Rounds for time:

5-4-3-2-1 Handstand push ups

10-8-6-4-2 Hang power cleans (255/155)

15-12-9-6-3 Box Jumps (30/24)

The first round is 5 Handstand push ups, 10 Hang Power Cleans, 15 Box Jumps, the Second round is 4 Hand stand push ups, 8 Hang power cleans, 12 box jumps etc

Cash Out:

3 rounds not for time:

5 Strict Press (5RM weight)

5 Strict Pull ups

 

 

BASICS

6 Rounds for time:

10 Ball Slams

5 Burpees

 

CROSSFIT

1. Clean pull

1-1-1  (do each set at the same weight @ 110% of your 1RM)

2. Power Clean

1-1 -1 (do these HEAVY)

3. Clean and Jerk

1-1 (do these HEAVY)

WOD

5 Rounds for time

10 Power Clean (135/95)

10 Burpees

 

 

 

CROSSFIT

Squat Snatch:

1-1-1-1-1

Use the same weight for all sets, the weight should be “heavy” but no your max, around 85-90% of your 1RM

Squat Snatch:

2-2-2

Use the same weights for all sets, the weight should be “moderate”, around 75% of your 1RM

 

WOD

3 rounds for time

400 meter run

15 overhead squats (135/95)

 

BASICS

“Baby Cindy”

10 minute AMRAP

5 Pull Ups

10 Push ups

15 Air Squats

 

Score: Total number of rounds completed in 10 minutes

 

CROSSFIT

RX

For time:

30 muscle ups

30 clean and jerks(135/95)

 

Scaled

For time:

3 rounds

5 dips

10 chest to bar pull ups

10 push ups

then

30 clean and jerks (135/95)

 

 

BASICS

3 Individually times rounds of:

100 meter kettlebell farmers walk (heavy weights)

25 wall balls

20 pull ups

15 Burpee broad jump (do a burpee and then a long broad jump is 1 rep)

 

There is a 6minute time cap on each round. Each round starts at the 8minute mark. Therefore you have a 2 minute rest between rounds.

 

CROSSFIT

STRENGTH

Snatch: OTM for 8 minutes, do 1 snatch at the start of every minute at 85% of your 1RM

Clean and Jerk: OTM for 8 minutes, do 1 clean and jerk at the start of every minute at 85% of your 1RM

WOD

2 rounds for time:

200 meter (13 lengths of turf) sled push (guys put 95lb on sled, ladies put 45lb)

Rest as much as needed between rounds