3 sets of:
1 – Muscle-Ups x Max Reps in 45 seconds
(substitute Strict Pull-Ups)
2 – Handstand Walk x 30 Feet
(use partner assist or Nose-to-Wall Handstand Hold if you don’t have handstand walks yet)
3 – Barbell Roll-Outs x 12-15 reps
B.
Every minute, on the minute, for 15 minutes:
Minute 1 – 15 Kettlebell Swings (32/24 kg)
Minute 2 – 12/9 Calories of Assault Bike (or 250/200 Meters of Rowing)
Minute 3 – 9 Ring Dips
A.
Every 3 minutes, for 15 minutes of:
Pause Front Squat x 3 reps @ 32X1
B.
Three sets for times of:
8 Squat Cleans (185/125 lbs)
6 Squat Cleans (205/135 lbs)
4 Squat Cleans (225/145 lbs)
2 Squat Cleans (245/155 lbs)
Rest 1:2 or complete in teams of 3
In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
14 Calories of Rowing
7 Thrusters (155/105 lbs)
7 Strict Pull-Ups
Rest until the running clock reaches 20:00, and then…
In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
9 Calories of Rowing
9 Burpee Box Jump-Overs (24″/20″)
9 Push Press (155/105 lbs)
REMINDER: Sign up for Yoga with Sarah Ray tomorrow at 8:30am! Yoga is a great way to change things up with your workout routine, work on mobility/flexibility, and helps your body recover.
A.
Four sets of:
Deadlift x 4-6 reps @ 20X1
Rest 20 seconds
Handstand Push-Ups x Max Reps
Rest 3 minutes
B.
Complete as many rounds and reps as possible in 8 minutes of:
15 Kettlebell Swings (24/16 kg)
30 Double-Unders
REMINDER: Sign up for Yoga with Sarah Ray this Sunday at 8:30am! Yoga is a great way to change things up with your workout routine, work on mobility/flexibility, and helps your body recover.
Every 8 minutes, for 40 minutes, for times:
20/15 Calories of Assault Bike
15 Toes to Bar
10 Front Squats (135/95 lbs)
400 Meter Run or 500 Meter Row
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 10 reps @ 70-75%
(goal is to use these two sets to find a 10-RM)
B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups
6 Strict Handstand Push-Ups
12 Box Jumps (30″/24″)
A.
Take 15 minutes to build to approximately
85% of your 1-RM Power Clean
and then…
B.
Every 4 minutes, for 24 minutes for max load:
500/450 Meter Row
4 Cleans
Your goal is to lift as much as possible over the course of the 24 clean attempts. You can only take 4 attempts per set. You may increase or decrease loads as needed throughout the sets.
A.
Every 2 minutes, for 10 minutes of:
Bench Press
Set 1 – 5 reps @ 70-75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
Rest 2 minutes, and then…
Every 3 minutes, for 6 minutes:
Bench Press
Set 6 – 1 rep @ 95%
Set 7 – 1 rep @ 101+%
B.
“Desire”
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)
C.
Every 2 minutes, for 12 minutes of:
Station 1 – Supine Ring Rows x 8-10 reps
Station 2 – Reverse Snow Angels x 12 reps
Station 3 – Hollow Hold x 45-60 seconds
In teams of two, complete for time:
2000 Meter Row*
Athletes may only row while their partner holds two kettlebells in the double front-racked position. Teammates may switch from rowing to the static hold as frequently as they’d like, as long as no rowing occurs unless the partner is in a static hold.
When the running clock reaches 10:00…
In teams of two, complete for time:
800 Meter Run (together)
120 Kettlebell Swings*
Athletes may only perform kettlebell swings while their partner holds a front-leaning rest position. Teammates may switch as frequently as they’d like.
When the running clock reaches 20:00…
In teams of two, complete for time:
800 Meter Run (together)
120 Push-Ups*
Athletes may only perform push-ups while their partner holds two kettlebells overhead. Teammates may switch as frequently as they’d like.
REMINDER: Flow Yoga with Sarah Ray this Sunday at 8:30am! Don’t forget to sign up!
“CrossFit Games Open Event 19.5”
Complete rounds of 33, 27, 21, 15 and 9 reps for time of:
Thrusters (95/65 lbs)
Chest-to-Bar Pull-Ups
Time Cap: 20:00
Every 4 minutes, for 32 minutes for max load:
400 Meter Run
3 Ring Muscle-Ups
3 Power Cleans
Only 3 attempts at the cleans per set, but you may adjust the loads as you see fit throughout the workout
A.
Every 2 minutes, for 16 minutes of:
Station 1 – Dumbbell Shoulder Press x 8 reps
Station 2 – Dumbbell Floor Press x 8 reps
B.
Five rounds for time of:
40 Double-Unders
10 Push Presses (135/95 lbs)
10 Toes to Bar
Every 2 minutes, for 30 minutes of:
Station 1 – 30/20 Calories of Assault Bike
Station 2 – 40 Wall Ball Shots (20/14 lbs)
Station 3 – 30 Alternating Dumbbell Snatches (55/35 lbs)
Station 4 – 20 Burpee Box Jump-Overs (24″/20″)
Station 5 – 40 Seconds of Side Plank (each side)
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.