ANNOUCEMENTS and REMINDERS:

–NUTRITION SEMINAR this Saturday at 11:30 AM!
– BRING A BUDDY Day Workout this Saturday at 10:00 AM. Have a friend who is intersted in trying CrossFit? This would be a good class to do it
–HERO WORKOUT this Sunday at 10:30 AM. We will be doing Hero WOD “White”
– FORTE HIKING TRIP Sunday, September 1.

Workout of the Day

A.
Bench Press 4-4-4-4-4-4
Build to heavy set of 4

B.
For time:
100 Double Unders
50 Kettlebell Swings
25 Strict Presses (95 / 65)
50 Kettlebell Swings
100 Double Unders

Rx+ 150 du, kb snatch (53 / 35), 120/85, 150 du

ANNOUCEMENTS and REMINDERS:

–NUTRITION SEMINAR this Saturday at 11:30 AM!
– BRING A BUDDY Day Workout this Saturday at 10:00 AM. Have a friend who is intersted in trying CrossFit? This would be a good class to do it
–HERO WORKOUT this Sunday at 10:30 AM. We will be doing Hero WOD “White”
– FORTE HIKING TRIP Sunday, September 1.

Workout of the Day

A.
Back Rack Reverse Lunges to Deficit
Every 3 minutes, for 15 minutes (5 sets):
10-10-10-10-10 (build to a heavy set of 10)

After each set: 10 goblet squats

B.
AMRAP in 12 minutes of:
18 Wall-Balls (20 / 14)
12 DB Snatch + OH Lunge

Masters: 14/10, 35/20
Rx+ 12/11 ft target, 70/50

Workout of the Day

A.
In teams of two, with only one person working at a time, complete the following:
24 Kettlebell Swings
21 Wall-Balls
18 DB OH Lunges
15 Ball-Slams
12 Plate Squat Cleans

Partner A will complete 24 KBS, Partner B will complete 21 WB, Partner A will complete 18 OH Lunges, Partner B will complete 15 SB, Partner A will complete 12 plate cleans, etc. 

Workout of the Day

A.
Five rounds for time of:
400m run
20 pull-ups
10 hang squat snatches

Masters: 55-65-75-85-95 / 25-35-45-55-65 – power snatch
Rx: 75-95-115-125-135 / 55-65-75-85-95

Rx+ chest to bar 
115-135-155-175-195/85-95-105-115-125

Workout of the Day

A.
For time:
100/80 Calories on Assault Bike

B.
Four rounds of:
60 Seconds of Strict Handstand Push-ups
Rest 60 seconds
60 Seconds of Rowing for Calories
Rest 60 seconds

Score is total reps/calories

Workout of the Day

A.
Clean Complex
Every minute, for 12 minutes:
2 hang power cleans + 1 hang squat clean

Starting at a moderate load, increase every 3 minutes (4 total loads)

B.
“Nasty Girls”
Three rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135 / 95)

Last done: Too long! December 1, 2016

Workout of the Day

A.
Bench Press
6-6-6-6-6-6
Build to a heavy set of 6

B.
Three rounds for time of:
60 Double-unders
30 Kettlebell Snatches (15R, 15L)
15 Burpees to a Target 6 inches above reach

Rx+ 4 rounds 

Workout of the Day

A.
Front Squat
Every 90 seconds, for 15 minutes:
5-4-3-2-1-1-1-1-1-1

Set 1: 50-60%
Set 2: 60-70%
Set 3: 70-80%
Set 4: 80-85%
Set 5-10: Build to a Max!

B.
Two rounds, for max reps:
Min 1: Front Rack Reverse Lunges (115 / 75)
Min 2: Toes to Bar
Min 3: Ski for Calories

Rest 2 minutes, then repeat

Workout of the Day

A.
In teams of two, with only one person working at a time, complete the following:
100/80 Calories on Concept 2 Rower or Ski Erg
50 Hang Squat Clean Thrusters w DBs
100 Pull-ups
50 Hang Squat Clean Thrusters w DBs
100 Calories on Concept 2 Rower or Ski Erg

Rx+ 50s/35s, 60/50 bar muscle-ups

Workout of the Day

A.
Min 0:00-5:00
30 Calories on Assault Bike
30 Toes to Bar

Min 5:00-9:00
20 Calories on Assault Bike
20 Toes to Bar

Min 9:00-12:00
10 Calories on Assault Bike
10 Toes to Bar

Then, at minute 15:00, complete:

B.
15-10-5 rep rounds for time of:
Burpees to Target 6 Inches Above Reach
Overhead Squats (135 / 95)