Friday July 14, 2023
CrossFit Main ‘DT’ 5 rounds for time: 12 deadlifts 9 hang power clean 6 shoulder-overhead Lvl6: 155/105 ~60-70% of 1rm PP Lvl5: 135/95 Lvl4: 115/80 Lvl3: 95/65 Lvl2: 75/55 Lvl1: 65/45
Friday July 14, 2023 Read More »
Shoulder to Overhead
Friday May 12, 2023
CrossFit Main 3 person teams; I go, you go style 15 min clock station 1: 100m empty sled push- 50 down/50 back- light and fast station 2: 10 double DB shoulder-overhead – regular working weight UB reps station 3: 50 double unders *scale to 50/40/30/20/10/50 SU (lvls 6-1) Longevity Main same as CF class, keep
Friday May 12, 2023 Read More »
Thursday May 4, 2023
CrossFit Main AMRAP 15 min: I go, you go, full rounds 5 toes-bar 5 bar facing burpee 5 shoulder-overhead (weight pulled from ground) ~60-65% of 1rm PP QuickFit Main AMRAP 15 min: 5 situps 5 burpee/updowns *elevated from box if needed 5 double DB pushpress
Thursday May 4, 2023 Read More »
Wednesday, November 21
All Classes Teams of 2 AMRAP 10 min: 20 dumbbell shoulder-overhead 40 double-unders *partners can share work load, only one person works at a time
Wednesday, November 21 Read More »
Tuesday 1/16
CrossFit: Open 13.2 AMRAP 10 Min: 5 shoulder-overhead 10 deadlifts 15 box jump/step QuickFit: 5 rounds (10 min) :30 ball slams, :30 rest :30 reverse lunges with medball, :30 rest
Thursday
CrossFit 5 Rounds for Total Reps of: Shoulder to Overhead, 20 seconds Rest 40 seconds Strict Pull-Ups, 20 seconds Rest 40 seconds Burpees, 20 seconds Rest 40 seconds *goal here is intensity each bout. You have 2x rest time after each movement, goal is to go unbroken on each piece QuickFit 2 Rounds for max
Friday
CF: 21-15-9 reps for time of: Shoulder-to-overheads Chest-to-bar pull-ups *This should be a fran-ish style workout with a goal of sub 5 min time frame and a 7 min cap. Level 3: s-oh 135/95 Level 2: s-oh 95/65 Level 1: s-oh 65/35 Level 3: CTB no assistance Level 2: chin over bar no assistance/assistance Level 1:
Wednesday
CF: 20 min cap. Level 3: *should be able to do the s-oh in 2-3 sets. Row 500 meters 30 shoulder-overhead (135/95) Row 1,000 meters 20 shoulder-overhead Row 2,000 meters 10 shoulder-overhead Level 2: Row 400 meters 30 shoulder-overhead (95/65) Row 800 meters 20 shoulder-overhead Row 1600 meters 10 shoulder-overhead Level 1: Row 300 meters
Saturday and Sunday
8-10a: Open Gym. 10-11a: Starting strength week 2/day 2. 11a-Noon: Community workout ‘Ale’ to commemorate Alejandra’s coach back home who passed away in a car accident Ale 3RFT 11 deadlift (95/135) 11 front squat (95/135) 11 shoulder-overhead (95/135) If you drop the bar, 3 burpees. 12:15p: Double under clinic with Shaun Sunday: Rest day
Saturday and Sunday Read More »
