PLEASE GO TO WWW.CROSSFIT29-95.COM

CROSSFIT 1526 IS NOW CROSSFIT 29-95!

PLEASE SEE CROSSFIT 29-95 FOR INFORMATION ON THIS GYM!!

Posted in Uncategorized | Comments Off on PLEASE GO TO WWW.CROSSFIT29-95.COM

Thursday 12.31.15

WARM-UP
PVC Mobility
500m Row
2 Rounds of:
20 Slam Balls
15 Sit-ups
10 Air Squats

STRENGTH
Front Squat
5×3 @ 75% of 1RM

METCON
3 RFT:
2 Rope Climbs
50′ HS Walk
20 OH Plate Lunges
50′ HS Walk
2 Rope Climbs
2:00 Rest

E: 10 Ring Rows: 50 Push-up Shoulder Taps; 15/10#
F: 10 Banded Pull-ups; 3 Wall Climbs; 25/15#
P: 6 Strict Pull-ups; 30 Hand Raises while vertical on the wall; 35/25#
C: 45/35#

AP: 3X20 Lying Leg Raises – Feet should not touch the floor in a set

Posted in Uncategorized | Comments Off on Thursday 12.31.15

Wednesday 12.30.15

WARM-UP
PVC Mobility
400m Jog
2 Rounds of:
5 Money Makers
5 Push-ups
10 Lunges

STAMINA
2:00 Max Effort Meter Row
Rest 2:00
1:00 Max Effort Meter Row
Score = Total Meters

METCON
Squat Clean
15:00 EMOM
1 Squat Clean
* Add 5-20# per minute

Score = Heaviest Lift
* Once someone reaches their max weight they may
continue through to the 15th minute at whatever weight
they choose.

E: Start @ 45/25#
F: Start @ 65/45#
P: Start @ 75/55#
C: Start @ 95/65#

AP: Tabata Hollow Rocks/Superman Holds

image

Posted in Uncategorized | Comments Off on Wednesday 12.30.15

Tuesday 12.29.15

WARM-UP
PVC Mobility
30 Box Step Ups
2 Rounds of:
10 Air Squats
10 V-ups
5 Ring Rows

SKILL
10:00 of Rope Climb Technique Work

* If you have rope climbs…
5 X Fewest Pulls to the top

METCON
6:00 AMRAP
800m Run
ME Power Cleans w/ time left over
-Rest 2:00-
5:00 AMRAP
7 Pull-ups
7 KB Swings
7 Wall Ball
-Rest 2:00-
4:00 AMRAP
ME Power Snatch
Score = Total Reps

E: 400m Run; 65/45# or <; Ring Rows; 30/20#; 12/8# F: 400m Run; 85/55#; Thick Band Asst. Pull-up; 35/25#; 14/10# P: 115/75#; Thin Band Asst. Pull-up; 40+/30#; 16/12# C: 135/95#; 53/35#; 20/14# AP: 3x10 Standing Ring Shoulder Extensions image

Posted in Uncategorized | Comments Off on Tuesday 12.29.15

Monday 12.28.15

WARM-UP
PVC Mobility
500m Row
2 Rounds of:
5 Empty BB/PVC Hanging High Pulls (no turnover)
5 Empty BB/PVC Snatch Balance
:30 Plank Hold

OLY
Snatch Complex
6 X 1
Snatch Deadlift + BK Squat Snatch + AK Squat Snatch
* BK = Below Knee; AK = Above Knee

METCON
For Time:
30 Thrusters
90 DU’s
20 Thrusters
60 DU’s
10 Thrusters
30 DU’s

E: 55/35#; 1xDU’s
F: 65/45#; 2xDU’s
P: 75/55#; 3xDU’s
C: 95/65#

AP: 100 Landmine Twists

image

Posted in Uncategorized | Comments Off on Monday 12.28.15

Sunday 12.27.15

Open Gym 9am – 11am

Posted in Uncategorized | Comments Off on Sunday 12.27.15

Saturday 12.26.15

Team WOD

Teams of 2 – adapted from CF Regional Team Workout
For time, team completes the following with 1 person working at a time; Rx was written for co-ed team: LOADS INDICATED WERE RX FOR THE EVENT – SCALE AS NEEDED

40 Back squats (95/65)
25 Pull-ups
12 Shoulder-to-overhead (95/65)

40 Front squats (65/45)
25 Pull-ups
12 Shoulder-to-overhead (65/45)

40 Overhead squats (45/35)
25 Pull-ups
12 Shoulder-to-overhead (45#/35#)

40 Back squats (135#/95#)
25 Pull-ups
12 Shoulder-to-overhead (135/95#)

40 Front squats (85#/55#)
25 Pull-ups
12 shoulder-to-overhead (85#/55#)

40 Overhead squats (65#/45#)
25 Pull-ups
12 Shoulder to overhead (65#/45#)

Posted in Uncategorized | Comments Off on Saturday 12.26.15

Friday 12.25.15 – CLOSED

Merry Christmas Y’all!!

Posted in Uncategorized | Comments Off on Friday 12.25.15 – CLOSED

Thursday 12.24.15

WARM-UP
PVC Mobility
400m Row
2 Rounds of:
10 Band Pull-aparts
5 Empty Bar Thrusters
5 Inch Worms

METCON
12 Days of Christmas
Rep Scheme 1; 1,2,; 1,2,3; 1,2,3,4; 1,2,3,4,5;…
1 Wall Climb
2 Snatches
3 Thrusters
4 Pull-ups
5 Burpees
6 Pistols
7 Toes 2 Bar
8 KB Swings
9 Box Jumps
10 HSPUs
11 Ground 2 OH
12 DB Man-Makers

E: 55/35#; 20#; 12/45# Plate; 20/10#
F: 65/45#; 30/20#; 16/12″; 30/15#
P: 95/65#; 40+/30#; 20/16″; 40/25#
C: 135/95#; 53/35#; 24/20″; 50/35#

AP: GET READY FOR SANTA CLAUSE!!!!

image

Posted in Uncategorized | Comments Off on Thursday 12.24.15

Wednesday 12.23.15

WARM-UP
PVC Mobility
50 Mountain Climbers
2 Rounds of:
10 Hollow Rocks
10 Air Squats
10 Scorpions

STRENGTH
Back Squat
5X3 at 75% of 1RM

METCON
20:00 EMOM
4 rounds of:
Min 1: 20 Slam Balls
Min 4: 50 Double unders
Min 3: 18/15 Calorie Row
Min 4: 200m Run
Min 5: Rest

E: 12/10# for 1525; 15/10# for 1526 for 10 Reps
F: 15/12# for 1525; 15/10# for 1526 for 15 Reps
P: 20/15# for 1525; 15/1010# for 1526 for 20 Reps
C: 25/20# for 1525; 15/10# for 1526 for 25 Reps

AP: 3 X 10 GHD Back Extensions

image

Posted in Uncategorized | Comments Off on Wednesday 12.23.15