Mid-Week Intervals!

10 Rounds With 2:00 on the Clock:
7 Box Jumps (24/20)
10 Thrusters (75/55)
*Rest remainder of 2 minutes. Cut back reps as needed to rest 30+ seconds.

Rx+ (95/65) & 10 Box Jumps Per Round

*Score is total reps – 170 possible – 200 Rx+

2 Rounds – Burpees, Steps, Vs, Push Press

2 Rounds, 6 Minute AMRAP of:
10 Burpees
16 Weighted Step-ups (50/35)
20 V-Ups
20 Single Arm Dumbbell Push Press

*Rest 2 minutes between sets, pick up where you left off

Front Squat 5-5-3-3-2-2

Front Squat for load:
#1: 5 reps @ 65%
#2: 5 reps @ 65%
#3: 3 reps @ 70%
#4: 3 reps @ 70%
#5: 2 reps @ 75%
#6: 2 reps @ 80%

Friday – Jump, Jump!, Lunge

12 Minute AMRAP of:
10 Overhead Lunge Steps (35/25) (Switch each round)
10 Box Jumps
40 Double Unders

Rx+ (50/35)

Strength Work

5 Sets of:
Max Strict Pull-ups
*Add bands to get 5+ the first 2
*Rest ~ 1 Minute
Then Max Negative Pull-up

Or

3 Sets Of Pull-ups Work Then:
2 Sets of Max Ring Muscle-ups/Drills/Attempts

*Score is total reps – add longest negative time to notes.

Kettlebell Heaven!

Or is it Hell?

10 Rounds With 2 Minutes on the Clock:
12/9 Calorie Row
8 Kettlebell Thrusters (45/25)
10 Kettlebell Swings
*Sprint then rest the remainder of 2 minutes each round

Rx+ (60/40)

*Score is total reps – 300/270 possible – cut back reps as needed

At-Home Warm-up

3 Rounds:
5 Burpees
5 Sit-Ups
20 Bird Dogs
10 Air Squats

Saturday Classes Are Back!

Check in is open until 10:00 pm
7:45am endurance WOD
9:00am Barbell
10:00am CrossFit

*Check In Via Pike13

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