affiliate

 

“Up and Over”

For time, 25 minute cap in teams of three:

Buy-in –Team accumulates 90 calories on the Echo bike

• One person works at a time, switching every 10 calories (3 rounds per person)

Then…

30 rounds of:

-2 burpees over the wall

-6 single-arm dumbbell push press (3/side)

• One person works at a time, switching after every round (10 rounds per person)

Cash-out -Team accumulates 54 calories on the Echo bike

-One person works at a time, switching every 6 calories (3 rounds per person)

 

CrossFit Open  23.1

RX:

Complete as many rounds as possible in 14 mins of:

60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans 

 

Scaled:

Complete as many rounds as possible in 14 mins of:

60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-over-bar pull-ups

♀ 10-lb ball to 9-ft target, 65-lb cleans
♂ 14-lb ball to 10-ft target, 95-lb cleans

 

Foundations:

Complete as many reps as possible in 14 minutes of:

60 strokes on the rower
50 sit-ups
40 wall-ball shots
30 cleans
20 push-ups

♀ 6-lb ball to 9-ft target, 35-lb cleans*
♂ 10-lb ball to 10-ft target, 45-lb cleans*

TODAY’S (NEW) SCHEDULE

8:30am – 10:30 am  KidsFit
8:30am – Mobility Yoga
9:30am  – OPEN GYM
10:30am – OPEN GYM

FUNCTIONAL FITNESS

 

In teams of 2, For Time:

Cash-in: 100 Cal (split)

Then in a “you go, I go” format for 10 total rounds:

5 hang power snatches

10 front rack reverse lunges

15 Ab mat sit-ups

Cash-out: 100 Cal (split)

 

STANDARD: 45/35 lb

RX: 75/55 lb

SPORT: 95/65 lb

COMPETITION: 105/85 lb

 

 

AT HOME WORKOUT:

 

Cash-in: 800m Run

Then..

5 Rounds:

5 hang power snatches

10 front rack reverse lunges

15 sit-ups

Cash-out: 800m Run

 

OLYMPIC LIFTING

 

SNATCH:

A) slow pull to knee snatch high pull + HPS (Pausing BK) + Squat snatch; 1+1+2; every 2:00; building in 4 sets

B) Squat snatch; build to heaviest lift in 8 min then: OTM x 4 min Squat snatch: 3 TNG reps at 70-80% of best of B

 

CLEAN & JERKS:

A) Hang Power clean (pause in catch) + FS (pause in hole) + SJ (pause in catch); every :90; building gradually with technique loading in 5 sets

B) Squat clean + SJ; 2+2; building to best set in 12 min

FUNCTIONAL FITNESS

 

Part 1:

(3 sets of each):

Station 1 – Push Up x 8-10 reps

Station 2 – Single Arm Dumbbell Death March x 6 steps/ each arm – https://youtu.be/gdsNnwLj-MQ

Station 3 – Nose-to-Wall Handstand Hold x 60 seconds or :60 handstand walk practice (athletes can choose to hold Hanstand for a minute or work on Handstand walk for a minute)

 

Part 2:

 

3 Rounds x AMRAP 3:

4 Devil’s Press

6 Toes to Bar

24 Double Under

Rest 2 Minute Between Rounds

 

STANDARD: 35/20 lb

RX: 50/35 lb

SPORT: 55/40 lb

COMPETITION: 65/45 lb

 

AT HOME WORKOUT:

Part 1:

3 sets of each):

Station 1 – Push Up x 8-10 reps (add weight if you can consistntly hit 20 reps)

Station 2 – Single Arm weighted Death March x 6 steps/ each arm

Station 3 – Nose-to-Wall Handstand Hold x 60 seconds or :60 handstand walk practice (athletes can choose to hold Hanstand for a minute or work on Handstand walk for a minute)

 

Part 2:

3 Rounds x AMRAP 3:

4 Burpee

6 V-UP

24 Double Unders or Jumping Jacks

 

Rest 2 Minute Between Rounds

TODAYS SCHEDULE

6am – 10am OPEN GYM
4:30pm – 5:30pm OPEN GYM (NEW TIME)
5:30pm – 6:30pm YOGA MOBILITY

We are so excited to announce our January Athlete of the Month…Steven S!!!

Steven is everything we hope for in a Hardware athlete. He is hard working, dedicated, coachable, positive, and a great community member. We are so lucky to have people like Steven at our gym! Check out Steven’s AOTM Profile here!

FUNCTIONAL FITNESS

 

AMRAP 5:

3 Rounds:

9 Pull-Ups

9 Power Clean and Jerks

Time Remaining: Max Calorie

[Rest 5 Minutes]

AMRAP 5:

2 Rounds:

12 Pull-Ups

9 Power Clean and Jerks

Time Remaining: Max Calorie

[Rest 5 Minutes]

AMRAP 5:

1 Round:

15 Pull-Ups

9 Power Clean and Jerks

Time Remaining: Max Calorie

 

AT HOME WORKOUT:

AMRAP 5:

3 Rounds:

9 Push Up or HSPU

9 Odd Object Clean to Jerks

Time Remaining: Max Cardio (This can be Double Under, Jumping Jacks, Mountain Climber etc. Your choice)

[Rest 5 Minutes]

AMRAP 5:

2 Rounds:

12 Push Up or HSPU

9 Odd Object Clean to Jerks

Time Remaining: Max Cardio

[Rest 5 Minutes]

AMRAP 5:

1 Round:

15 Push Up or HSPU

9 Odd Object Clean to Jerks

Time Remaining: Max Cardio

We are so excited to announce our January Athlete of the Month…Steven S!!!

Steven is everything we hope for in a Hardware athlete. He is hard working, dedicated, coachable, positive, and a great community member. We are so lucky to have people like Steven at our gym! Check out Steven’s AOTM Profile here!

FUNCTIONAL FITNESS

 

Part 1:

Back Squat 10-8-6-4-2

*Rest 2:00 between sets *

Goal is to increase 5-10 pounds from last week.. This is the Final Week

 

Part 2:

 

2-4-6-8-etc.. AMRAP in 9:00 minutes

Box Jump Overs

Front Squats

 

STANDARD: 45/35 lb

RX: 95/65 lb

SPORT: 115/85 lb

COMPETITION: 125/105 lb

AT HOME WORKOUT:

Part1:

4 Sets of:

A1) Weighted or Unweighted Lunge; 8-10/each leg; rest :30

A2) Weighted or Unweighted Cossack Squat; 8-10/each leg; rest :30

 

Part 2:

2-4-6-8-etc.. AMRAP in 9:00 minutes

Step Ups

Goblet Squats

We are so excited to announce our January Athlete of the Month…Steven S!!!

Steven is everything we hope for in a Hardware athlete. He is hard working, dedicated, coachable, positive, and a great community member. We are so lucky to have people like Steven at our gym! Check out Steven’s AOTM Profile here!

FUNCTIONAL FITNESS

 

Part 1:

4 Sets of:

A1) Floor seated single arm DB Press; 8-10/side; rest :30

A2) Weighted Dead Bug; 6-8/each leg

 

Part 2:

4 rounds

1:00 Max KB Swings

1:00 Max Cals

1:00 Max KB Front Rack Carry (Wall to Turf and Back)

1:00 Rest

 

STANDARD: 35/26 lb

RX: 44/35 lb

SPORT: 53/44 lb

COMPETITION: 70/53 lb

 

AT HOME WORKOUT:

 

Part 1:

4 Sets of:

A1) Seated single arm Odd Object Press; 8-10/side; rest :30

A2) Dead Bug; 6-8/each leg

 

Part 2:

4 rounds:
1:00 Max Weighted Good Morning
1:00 Max Cardio
1:00 Max Odd Object Front Rack Carry
1:00 Rest

TODAY’S SCHEDULE

8:30am – 10:30 am  KidsFit
8:30am – OPEN GYM
9:30am  – OPEN GYM
10:30am – OPEN GYM
11:30am – YOGA