A.
Every 2 minutes, for 10 minutes:
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
Followed by…
Every 3 minutes, for 6 minutes:
Back Squat x 6-8 reps @ 80%
B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict-Handstand Push-Ups
12 Chest-to-Bar Pull-Ups
18 Alternating Pistols
In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:
15 Calories of Rowing
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)
Don’t forget Flow Yoga on Sunday at 8:30am with Sarah Ray! Make sure to sign-up.
“CrossFit Games Open Event 19.4”
Three rounds for time of:
10 Snatches (95/65 lbs)
12 Bar Facing Burpees
Rest 3 minutes, and then…
Three rounds for time of:
10 Bar Muscle-Ups
12 Bar Facing Burpees
Time Cap: 12 minutes (including 3 minute rest)
A.
Bench Press
*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – Max Reps @ 80%
Rest 3 minutes between sets.
B.
For time:
50 Burpees Over the Barbell
50 Front-Racked Alternating Reverse Lunges (95/65 lbs)
50 Push Presses (95/65 lbs)
50 Toes to Bar
Time Cap = 12 minutes
REMINDERS: Flow Yoga this Sunday at 8:30am with Sarah Ray. $15 for members, don’t forget to sign up! 19.4 Friday Night Lights starts at 5:30pm.
Don’t forget to download the Pike13 App to make registering for class EZ-er!
Every 10 minutes, for 40 minutes for times:
40/30 Calories of Rowing or Assault Bike
800 Meter Run
50 Double-Unders
A.
Every 2 minutes, for 10 minutes:
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
Followed by…
Every 3 minutes, for 9 minutes:
Back Squat x 4-5 reps @ 85%
B.
Complete as many rounds and reps as possible in 15 minutes of:
“Strict Cindy”
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
A.
Take 15 minutes to build to approximately
80% of your 1-RM Snatch
B.
Every 5 minutes, for 25 minutes for max load:
500 Meter Row
5 Snatches
Your goal is to lift as much as possible over the course of the 25 snatch attempts. You can only take 5 attempts per set. You may increase or decrease loads as needed throughout the sets.
For time:
800 Meter Run
immediately followed by…
Three rounds of:
21 Toes to Bar
15 Hang Power Cleans (135/95 lbs)
9 Thrusters (135/95 lbs)
immediately followed by…
800 Meter Run
“CrossFit Games Open Workout 19.3”
For time:
200-Foot Dumbbell Overhead Walking Lunge (50/35 lb DB)
50 Dumbbell Box Step-Ups (24″/20″)
50 Strict Handstand Push-Ups
200-Foot Handstand Walk
Time Cap = 10:00
REMINDERS: Friday Night Lights is tonight - come on out for 19.3! Heats will start at 5:30pm. Also, Yoga with Sarah Ray starts up again Sunday at 8:30am, $15 for members. To sign up, enroll in the Yoga class from the schedule on Pike13 and complete the check out process.
A.
Bench Press
*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 8 reps @ 75-80%
*Set 6 – 8 reps @ 75-80%
Rest 2 Minutes
B.
Four rounds for time of:
50 Double-Unders
20 Dumbbell Push Presses
20 Alternating Reverse Lunges with DBs
REMINDERS: Friday Night Lights resumes at our new location – come on out for 19.3! Heats will start at 5:30pm. Also, Yoga with Sarah Ray starts up again Sunday at 8:30am, $15 for members.
A.
Every 3 minutes, for 15 minutes:
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 88%
*Set 5 – 1 rep @ 92%
Then rest two minutes before starting…
Every minute, on the minute, for 4 minutes:
Back Squat x 2 reps @ 80%
B.
For time:
40 Wall Ball Shots (20/14 lbs)
20 Burpee Box Jump-Overs (24″/20)
30 Wall Ball Shots
15 Burpee Box Jump-Overs
20 Wall Ball Shots
10 Burpee Box Jump-Overs
Time cap = 12 minutes
A.
Three sets for max reps of:
90 seconds of Assault Bike for Calories
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
60 seconds of Ring Dips
Rest 30 seconds
B.
Every minute, on the minute, for 8 minutes:
Minute 1 – 6-8 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold
The new location is a hit! We are working on getting signage up but just remember we are located in Suite J and there’s parking in the back of the building we’re in. We know it’ll take a little bit of adjusting for everyone to get used to where the new location is, but we look forward to seeing everyone in the new space!
A.
Four sets of:
Deadlift x 4-6 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 10 reps
Rest 3 minutes
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Deadlifts (225/155 lbs)
10 Burpees Over the Barbell
10 Chest-to-Bar Pull-Ups
March newsletter is here! Check out our Athlete of the Month, Yoga class details, Coach Dani’s baby shower reminder, and more!
“CrossFit Games Open Event 19.2”
Beginning on an 8-minute clock, complete as many reps as possible of:
25 Toes-to-Bars
50 Double-Unders
15 Squat Cleans (135/85 lbs)
25 Toes-to-Bars
50 Double-Unders
13 Squat Cleans (185/115 lbs)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars
50 Double-Unders
11 Squat Cleans (225/145 lbs)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars
50 Double-Unders
9 Squat Cleans (275/175 lbs)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars
50 Double-Unders
7 Squat Cleans (315/205 lbs)
Stop at 20 minutes.
A.
Every 2 minutes, for 16 minutes:
Push/Power Jerk
*Set 1 – 3 reps @ 70-74% of 1-RM
*Set 2 – 3 reps @ 75-79%
*Set 3 – 2 reps @ 80-84%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 87-89%
*Set 6 – 1 rep @ 90-92%
*Set 7 – 1 rep @ 93-94%
*Set 8 – 1 rep @ 95%
B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Alternating Dumbbell Snatches
10 Handstand Push-Ups
REMINDER: We are moving to our new location this weekend so there are no classes Friday or Saturday. We hope to reopen on Monday at our new location, 936 Detroit Avenue Suite J with our regular class schedule. If anything changes we will update everyone on the blog and through social media.
A.
Take 20 minutes and build to today’s heavy
Power Clean
B.
Option 1
Complete rounds of 9, 7 and 5 reps for time of:
Power Clean (205/135 lbs)
Muscle-Ups
OR…
Option 2
Complete rounds of 15, 12 and 9 reps for time of:
Power Cleans (155/105 lbs)
Strict Pull-Ups
Every minute, on the minute, for 30 minutes:
Minute 1 – 15/10 Calories of Assault Bike
Minute 2 – 20 Goblet Squats (32/24 kg)
Minute 3 – 25/20 Push-Ups
Minute 4 – 15 Box Jump-Overs (24″/20″)
Minute 5 – 30-40 Second Front Leaning Rest on Rings
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps
Rest 3 minutes
B.
For time:
Row 1000 Meters
immediately followed by…
Three rounds of:
10 Thrusters (115/75 lbs)
20 Pull-Ups
immediately followed by…
Run 400 Meters
Time Cap = 15 Minutes
In teams of 3, complete for time:
Relay Run
70 Clean & Jerks (135/95 lbs)
70 Toes to Bar
50 Clean & Jerks (155/105 lbs)
50 Chest-to-Bar Pull-Ups
30 Clean & Jerks (185/125 lbs)
30 Bar Muscle-Ups
Relay Run
REMINDER
If you are planning on attending Danielle’s baby shower on March 9th - please RSVP this weekend so she can have an accurate head count. Thank you.
“Crossfit Games Open Workout 19.1”
Complete as many rounds and reps as possible in 15 minutes of:
19 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
19 Calorie Row
REMINDER: 19.1 goes down tonight with our friends at Golden State CrossFit! Come in, do the workout, and cheer on fellow CrossFitters. Judges will be available starting at 3pm and we’ll go until everyone that wants to do the workout has finished. Open Gym will end at 5pm so we can set up for 19.1. Thank you and let’s have some fun!