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171123

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Warm Up –
Coach’s Choice

Skill/Strength –
3 Rounds:
10 Cuban Press
5-8 Prying Goblet Squats
15 Scapular Pull ups

MetCon –
“The Cournucopia”
First Course
15-12-9
Wall Ball
Burpee
*8:00 Cap, if you finish before the cap you get to rest

Main Course
18:00 AMRAP
In Teams of 2:
10 Sumo Deadlift High Pulls (75/55)
10 Hand Release Push ups
10 Box Jumps (24/20″)

*One partner works, one partner rests.  Rotate every minute, on the minute.

Dessert
100 Sit ups for time

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171122

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Warm Up –
Coach’s Choice

Skill/Strength –
Fitness & Performance – 
5 Rounds:
1 Push Jerk + 2 Split Jerks
*Start at 60%, build from there

MetCon –
Fitness –
In Teams of 2, complete 4 Rounds each:
5 Burpees
10 Plate Ground to Overhead (45/25lbs)
12 Push Ups
10 Pull ups

Performance –
In Teams of 2, complete 4 Rounds each:
5 Power Cleans (155/105lbs)
5 Thrusters (155/105lbs)
10 Chest to Bar Pull Ups

Cool Down –
4 Rounds:
0:20 Hollow Rock
0:10 Rest

171121

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Announcements –
Don’t forget to create your Wodify account!  We need you to:
– Update billing info under “my profile”
– Sign Waiver
– Sign Contract
– Transfer important workout results (find out how to here)

Thanksgiving hours:
Wednesday – Nov 22nd:
Normal Class Hours

Thanksgiving – Nov 23rd:
CrossFit/BURN 8:00AM

Black Friday – Nov 24th:
CrossFit/BURN 10:00AM
CrossFit/BURN 11:00AM
Open Gym 10:00-12:00

Saturday – Nov 25th:
Normal Class Hours

Warm Up –
Coach’s Choice

Skill/Strength –
3 Rounds:
3-5 Skin the Cats
3 Turkish Get ups (each arm)
1:00 Plank Hold

MetCon –
Fitness – 
10:00 Ladder
1 Burpee Box Jump (24/20″)
1 DB Push Press (40/20lbs)
2 Burpee Box Jump (24/20″)
2 DB Push Press (40/20lbs)
and so on…

Performance –
10:00 Ladder
1 Burpee Box Jump (24/20″)
1 Handstand Push up
2 Burpee Box Jumps (24/20″)
2 Handstand Push ups
and so on…

Cool Down –
Accumulate 3:00 (each arm) in 3-way shoulder stretch

171120

By: 0

Announcements –
Don’t forget to create your Wodify account!  We need you to:
– Update billing info under “my profile”
– Sign Waiver
– Sign Contract
– Transfer important workout results (find out how to here)

Thanksgiving hours:
Wednesday – Nov 22nd:
Normal Class Hours

Thanksgiving – Nov 23rd:
CrossFit/BURN 8:00AM

Black Friday – Nov 24th:
CrossFit/BURN 10:00AM
CrossFit/BURN 11:00AM
Open Gym 10:00-12:00

Saturday – Nov 25th:
Normal Class Hours

Warm Up –
Coach’s Choice

Skill/Strength –
Fitness –
A1) Deadlift 5×5 (60% 1RM or +5-10lbs heavier than last exposure)
A2) Chin up (or progression) 5×5-8

Performance – 
5 Rounds:
3 Deadlifts (80-85% 1RM)
5-8 Chin ups (or progression)

MetCon –
“Pink Cadillac”
12:00 EMOM
1st Minute – 20 Overhead Kettlebell Swings (53/35lbs)
2nd Minute – 20 Unbroken Wall Balls

*any time walls are broken during the EMOM, a 0:30 penalty plank will be assessed to the ENTIRE CLASS after the MetCon (each time wall balls are broken).

Cool Down –
2:00 Box Couch Stretch (each leg)

171118

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Warm Up –
Coach’s Choice

Skill/Strength –
3 Rounds:
15-20 Handle Squats
0:30 Rest
1:00 AMRAP Hollow Rock
1:00 Rest

MetCon –
“Stations 3.0”
Minutes 0-6
Partner 1 Row 300m
Partner 2 Performs AMRAP:
10 Burpees
10 Wall Balls (20/14lbs)

MInutes 6-12
Partner 1 Row 300m
Partner 2 Performs AMRAP
10 Kettlebell Swings
10 Pull ups

MInutes 12-18
Partner 1 Row 300m
Partner 2 Performs AMRAP
10 Box Jumps (24/20″)
15 Sit ups

*Partners switch after the row each time. When switching, your partner resumes where you left off.

Cool Down –
Choose your own adventure

 

171117

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Warm Up –
Coach’s Choice

Barbell Warm Up –
2 Rounds (1st round with empty barbell or PVC, second round with 45-65lbs)
3 Position 1,2,3,4 Holds (hold 3 seconds in each position moving down and up)
5 Romanian deadlift into muscle snatch
3 BTN Presses
3 Overhead Squats
1 Hang Snatch from each position – pause in power position, then ride it down

Skill/Strength –
6 Rounds, 2 work up sets then 4 working sets over 60%, choose one:
Beginner – 3x (1 Hang Power Snatch + 1 Overhead Squat) Pause 3 seconds in bottom of squat
Intermediate – 3x (1 Hang Snatch (position 1 or 2) + 1 Overhead Squat) Pause 3 seconds in bottom
Advanced – 3x (1 Hang Snatch (Position 3) + 1 Overhead Squat) Pause 3 seconds in bottom

MetCon – “A.D.D”
Fitness –
3 Rounds for time:
30 Alternating Dumbbell Snatch (50/30lbs)
15 Box Jumps (24/20″)
10 Burpees

Performance – 
3 Rounds for time:
10 Snatch* (155/105lbs)
20 Burpees

*Power or full

Cool Down –
Accumulate:
30 Banded Rows
30 Banded Pull Aparts
30 Scapular Push ups
2:00 Plank Hold

171116

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Warm Up –
Coach’s Choice

Skill/Strength –
Fitness –
5 Rounds:
5-8 Chin ups (or progression)
Rest 1:00
8-10 Ring Dips (or progression)
Rest 1:00

Performance –
A) Choose 1-2 Muscle Up transition progressions and practice for 5:00 (from least to most advanced)
Laying Transition Drill
Banded Transition Drill
Leg assisted Transition Drill
Russian Dips
Ice Cream Makers (knees tucked or legs straight)

B) Kip Swing on Rings Practice 2-3:00

C) Choose one:
Jumping Muscle up
Straight Body Box Muscle Up
Take 4-5 Attempts at ring muscle up

MetCon – “Persistance Existance”
Fitness –
4 Rounds:
3:00 AMRAP
3 Wall Walks
5 Burpee Pullups
7 Russian Kettlebell Swings (62/44lbs)
*3:00 Rest between rounds

Performance –
4 Rounds:
3:00 AMRAP
3 Muscle Ups
5 Toes to Bar
7 Overhead Kettlebell Swings (70/53lbs)
*3:00 Rest between rounds

Cool Down –
Foam Roll Thoracic spine and lats for 5:00

171115

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Warm Up –
Coach’s Choice

Barbell Warm Up –
2 Rounds (1st round with empty barbell or PVC, second round with 45-95lbs)
5 Romanian Deadlifts
3 Muscle Cleans
3 Front Squats
1 Hang Clean from each position – pause in power position, then ride it down
3 Jerks

Skill/Strength –
6 Rounds, 2 work up sets, 4 working sets over 60%:
Choose one:
Beginner – 3x [1 Hang Power Clean (Position 1) + 1 Front Squat + 1 Jerk]
Intermediate – 3x [1 Hang Clean (position 1) + 1 Jerk]
Advanced – 3x [1 Hang Clean (Positon 3) + 1 Jerk]

MetCon – ”
Fitness – 
10:00 AMRAP
3 Manmakers (35/25lbs)
6 Knees to Elbows
9 Jumping Squats

*1 Manmaker:
Push up on Dumbbell
Renegade Row (right arm)
Push up on Dumbbell
Renegade Row (left arm)
Squat Clean Thruster

Performance –
10:00 AMRAP
3 Power Cleans (185/105lbs)
6 Handstand Push ups*
9 Jumping Squats

*Scale to Box HSPU

Cool Down –
Accumulate 2:00 in a dead hang

171114

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Warm Up –
Coach’s Choice

Skill/Strength –
A1) Fitness – Push Press 5×5 (60% 1RM or +5lbs from last exposure)
A1) Performance – Push Press  4×4 (70-75% 1RM)

A2) Choose One:
Beginner – 0:30 Plank Hold
Intermediate – 10 Weighted Plank Walk ups (each arm)
Advanced – 8-10 Slide Board Body Saws

MetCon – “Mood for Food”
Fitness & Performance –
3 Rounds:
In 4:00
Row 600m
Round 1 – Max Alternating DB Snatch (50/30lbs)
Round 2 – Max Wall Balls
Round 3 – Max Sit Ups

*Rest 3:00 Between Rounds

Cool Down –
10 Active Leg Lowers (each leg)
5 Scorpions (each leg)
5 Crucifixes (each leg)