Labor Day Class Schedule: 8am Bootcamp, 9am CrossFit. All other classes cancelled.
3 rounds:
200M Row
100M Run
10 Plate2OH
45 Min Partner Row for Distance.
Split rowing however you want.
Group stretch
Labor Day Class Schedule: 8am Bootcamp, 9am CrossFit. All other classes cancelled.
12 minutes:
100 meter run
5 inchworms
25 air squats
20 sit ups
Athletes will rotate through stations including a heavy bag station. Boxing or MMA gloves are strongly recommended for this workout.
Labor Day Class Schedule: 8am Bootcamp, 9am CrossFit. All other classes cancelled.
2-3x:
200m Run
10 Air Squats
5 Burpees
50 Jump Rope Singles
15 Sit-ups
5 Inchworms
Then
10 PVC Pass Throughs
10 PVC Fig 8’s
:30 Squatted Prayer Hold
20/30/40 work: 10 sec rest between
(ex: 20 sec work, 10 sec rest, 30 sec work, 10 sec rest …)
1min rest between movements
Two-foot Lateral Bound
Attacking/Retreating Bear Crawls
Med Ball Twists
Jumping Jacks
Push-up w/Half Burpee
Med Ball Tucks
Shuttle Sprints
Renegade Rows
Med Ball Sit-ups
Jump Rope
Breakdancers
Med Ball Plank
Labor Day Class Schedule: 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Run or Row 800m
3-4 rounds
A1: 12 OH KB/DB lunges (Dbl arm)
A2: 8 Burpee over BB
A3: 8 Strict pull-ups (Mod: 8 ring row with elevated feet)
A4: 20m Farmer Carry 45/25 each hand (should be heavy but not too heavy)
not seperate component. Record WL metcon here
every 90 seconds for 12 minutes ( 8 sets)
2 Back Squats @ 85%
50 Box jumps 24/20
25 TTB
50 Wall Balls 20/14
25 box dips (matador)
50 Wall Ball
25 TTB
50 Box Jumps
3 sets
:30-:45 sec Plank Holds, rest :30-:45 sec
Labor Day Class Schedule: 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Group Warm Up
30 sec work 10 sec rest x 3
Jump Rope Singles
Light Speed Jabs
Light Front Kicks
Wall Sit w/ WB Rotation
Frankenstein to Toe Touch
Plank Hip Taps
BOXCAMP: Athletes rotate through stations including a heavy bag station. Boxing or MMA gloves are required for this workout.
Labor Day Class Schedule: 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Coach review then spend 8-10 minutes on movements
A1: Bend over Flys (15-10#DB) 4 x 5
A2: Strict Chin ups 4 x 5 (can do weighted if 5 is easy)
A3: 100m jog
Every 2 minutes for 12 minutes (6 sets)
1 Jerk Dip + 1 Jerk (split or push) with pause in receiving position for 2 seconds. FOCUS ON FORM
* Note what type of jerk you performed and record weight under appropriate section
Jerk Dip https://www.youtube.com/watch?v=D8O2LUJ4xS4
AMRAP 10:
8 Power Clean 115/75 (adv. 135/95)
8 Shoulder to Overhead
40 Double Under (80 singles)
THEN Rest 3 minutes and complete:
AMRAP 6, moderate intensity (no score)
500m Row
6 Front Squats (with above workout weight)
Labor Day Class Schedule: 8am Bootcamp, 9am CrossFit. All other classes cancelled.
8 minute AMRAP:
5 inchworms no push up (walk your hands out, walk your feet into your hands)
10 push up side plank (hold side plank for a count of 5)
15 calorie row
20 sit ups
9 O/H squats
9 push ups
9 sit ups
3 minute AMRAPS/ 1 minute rest
3 Rounds
Start light and increase weight each round
Each round decrease the reps by 3
9 push press
9 box jumps
9 KB swings
9 burpees
9 squat cleans
9 v-ups
9 bar hop overs
9 deadlifts
9 plank jack push ups
Labor Day Class Schedule: 8am Bootcamp, 9am CrossFit. All other classes cancelled.
2x:
200m Run
5 Walkouts w/pushup
10 Air Squats
200m Row
10 Russian KB Swings
20 Mountain Climbers
50 Jump Rope Singles
5 Burpees
20 Walking Lunges
12min AMRAP:
200m Run
20 KB Swings
20 Jumping Lunges (10 each leg)
Rest 2 min
12min AMRAP:
200m Row
20 Med Ball Slams
10 Jump Squats
Rest 2 min
12min AMRAP:
100 Jump Rope Singles
10 Burpees
20 Sit-ups
Labor Day Class Schedule: 8am Bootcamp, 9am CrossFit. All other classes cancelled.
2-3x:
10 calorie row
5 inchworms
10 PVC good mornings
15 air squats
cash in:
50 kb swings
then…
2 rounds:
30 wall balls
30 box jumps
30 calorie row
30 HRPU
30 deadlifts
then…
cash out:
50 kb swings
800 meter jog
Labor Day Class Schedule: 8am Bootcamp, 9am CrossFit. All other classes cancelled.
400m Run or 500m Row
3 sets
A1: HS negative x 3 OR Thigh taps x 12 ( 6 each)
A2: Sled Drag (25 m) or 10 very quick pulls on rower
A3: DB Hip Extension x 10 (40/25)
A4: Turkish Get up x 4 ( 2 each)
Pick your gymnastic goat to work on for 10 minutes
-HS walk
-Handstand push ups
-pull ups
-Bar MU
Every 5 minutes for 25 minutes (5 sets)
Run 300m
30 KB Swings 53/35
60 Mountain Climbers
