March 19, 2019

Strength

Shoulder press 5-5-5

Build to heavy set of 5

Performance

Complete as many rounds and reps as possible in 16 minutes of:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie row
20 Lateral Barbell Burpees
15 Deadlifts (245/165)

Fitness

Complete as many rounds and reps as possible in 16 minutes of:
30 Dumbbell Hang Clean and Jerks (35/25)
25/18 Calorie row
20 Burpees
15 Deadlifts (185/135)

Rest Day

Sun’s out guns out! Did you know that the first day of Spring is only three days away and along with it the snow will suddenly disappear, it will be nice and warm and everything will be green again…right? Well no guarantees on the snow thing but surly it will warm up eventually and we’ll get to run outside again! Also, be sure to wear some sort of green attire today for St. Patricks day and maybe go get yourself a corned beef sandwich!

We have been rockin and rollin through the 2019 CrossFit Open and and I can’t believe we are already on our last week. Everyone has been doing an incredible job and it is very inspiring seeing the community get together every Friday night to cheer on those doing what they once thought was impossible. Keep pushing yourself outside your comfort zone and never give up on your goals and dreams.

Now lets check out what’s coming up…

Announcements

  • Sunday March 17th is St. Patricks day so be sure and wear as much green as you can!

  • We now have more shirts in stock that were designed by coach Sonja. Tank tops are also available!

  • The first day of Spring is March 20th. Warm weather will be here someday…we hope.

  • The last Open workout will be announced Thursday the 21st at 5pm. Deadlifts or thrusters might be in our future.

  • Scores for 19.4 must be submitted before 5pm on Monday.

Upcoming workouts

  • On Monday we get to play around with dumbbells in an ascending rep scheme workout. This one will include squatting with dumbbells and then knocking out some double unders. Before that plan on doing some back squats tempo style.

  • Keep the dumbbells close by because we get to use them again on Tuesday. We will just be using one this time to do the hang clean and jerk. Once those are complete you’ll get to burn some calories on the rower, do some burpees and then deadlift a little bit. Pre-workout lifting will be the shoulder press.

  • The assault bike will make an appearance on Wednesday along with pull ups, overhead squats and power cleans. No lifting today because the assault bike might take a little while and we may need to go in heats.

  • If you assumed Thursday would be another day to work on your weaknesses you would be correct. Pick two movements or exercises that you feel needs improvement and work on them in this alternating EMOM. The goal is to keep intensity low and focus high. Go for quality not quantity.

  • Friday’s workout will be…..?

-Coach Shane

March 16, 2019

In teams of 3 with only one person working at a time accumulate as many reps as possible.
AMRAP 7:
50 Back Squats 155/105 (115/80)
50 Back Squats 185/135 (135/95)
AMRAP Back Squats 225/155 (155/105)
Rest 3 Minutes
AMRAP 7:
50 Bench Press 135/95 (75/55)
50 Bench Press 155/105 (95/65)
AMRAP Bench Press 185/135 (105/75)
Rest 3 Minutes
AMRAP 7:
50 Deadlifts 185/135 (135/95)
50 Deadlifts 225/155 (155/105)
AMRAP Deadlifts 275/185 (185/135)

March 15, 2019

Performance

CrossFit Games Open 19.4

3 rounds of:
 10 snatches 95lb/65lb
 12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
 10 bar muscle-ups
 12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

Fitness

CrossFit Games Open 19.4 Scaled

3 rounds of:
 10 snatches 65lb/45lb
 12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
 10 chin-over-bar pull-ups
 12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest
period

March 14, 2019

Performance/Fitness

“Area of improvement day”

EMOM for 20 minutes
Odd Minutes: Movement 1
Even Minutes: Movement 2


Pick two movements or exercises that you feel need improvement or that you struggle with the most and alternate between the two every minute for a total of 20 minutes.

March 11, 2019

Performance

AMRAP 5:
27/20 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups
Rest 5 Minutes
AMRAP 5:
21/15 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar
Rest 5 Minutes
AMRAP 5:
15/10 Calorie Row
15 Thrusters (75/55)
15 Pull-ups

Fitness

AMRAP 5:
27/20 Calorie Row
27 Thrusters (95/65)
27 Pull-ups
Rest 5 Minutes
AMRAP 5:
21/15 Calorie Row
21 Thrusters (75/55)
21 Knee raises
Rest 5 Minutes
AMRAP 5:
15/10 Calorie Row
15 Thrusters (65/45)
15 Pull-ups