Friday

Happy Friday!!! 

Weekend Woo Hoo!!

 

Warm Up: 

Row 800m 

2 Rounds 

10 Jump Squats 

10 Sit Ups 

Wod:

 Open gym Friday!

Route 91 Memorial work out is on the board as an option! 

Make up at workout you missed from this week or use today to do CrossFit total!! 

Have Fun! 🥳😎

Thursday

October 1... How nice to see you! 

How Did CrossFit Total go yesterday??

If you missed it, please

make it up Friday please those are important numbers! 

Warm Up:

Row 800m

2 Rounds 

10 OH Squats (PVC) 

10 Burpees 

Skill:

2 Rounds 

30 GHD Sit Ups 

30 Sec Right Side Plank

roll into...

30 Second Left Side Plank 

roll into 

45 Sec standard plank! 

WOD:

3 Rounds for time of:

Run 200m

25 Double Unders

15 Pull Ups 

25 Double Unders 

15 Toes To Bar 

Wednesday

Last Day of September... let's close it out with a... 

Strength Day!!!! 

Warm Up:

Run 1 Mile

Stretch and roll out! (10 min)

Strength:

CROSSFIT TOTAL!!! 

Back Squat

10-8-5-3-1-1

Shoulder Press 

8-5-5-3-1-1

Deadlift 

10-8-5-3-1-1

**We are looking for your 1 REP MAX at each lift! CrossFit Total is the sum of all three lifts combine! 

Tuesday

 

Warm Up:

2 Rounds 

Run 200m

15 KB Swings (light)

20 Walking Lunges 

Strength:

3 Rounds 

20OH weighted lunges (bb or db) 

*increase weight each round 

WOD:

For Time:

100 Alternating Weighted Step Ups 

50 Renegade Row with Push Ups 

**Tricky part.. EMOM 10 DB Hop Overs 

(40/25# DB) hold both DB's for step ups :) 

Must step all the way up on box and open hip! 

Monday

Going to be another Hot Week!

Come on Fall... Hurry Up, we've got cute sweaters! 

Warm Up:

Run 800m

15 Air Squats 

20 Sit Ups 

10 Burpees  

Strength:

Hang Clean and Jerk

5-5-3-3-2

WOD:

5 Rounds for time of:

9 Burpees 

7 Power Snatch (each arm db 50/35#)

5 Handstand Push Ups

Rest 2 Min 

15-12-9 reps of

Back Squats (135/95#) no rack 

Pull Ups 

Saturday

 

Happy Birthday Jamie!!! 

Let's do this!! 

8 and 9am class today! Don't miss out! 

Friday

 Happy Friday!! 

Warm Up:

Run 1 Mile 

Stretch it out little mobility time 

WOD:

Freestyle Friday! 

Create your own workout or make up one from this week! 

Practice a lift or work on a new PR!!! 

Get the sleds or tires out... the whole gym open for ya!