CrossFit Workouts

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Luke is back, and already crushing WODs again! Strength Three sets Bulgarian Split Squat (8-10 reps each @ 30X0) Quad parallel/Chest Up Rest 30 seconds Single-Arm Trap 3 Raises (8-10 reps @ 2111) Rest 30 seconds Conditioning Rounds of 15, 12 and 9 reps for time of: Thrusters (135/95#) Burpees No more than three sets to complete Thrusters each round.
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Mobility- 10:00-10:30am  Charlie CRUSHED “Grace” last week! Strength Power Clean (Five sets of 2.2.2) Rest 10 seconds between doubles Rest 3 minutes Conditioning Three sets for times of: 100 Double-Unders 30 Kettlebell Swings (24/16kg) 20 Box Jumps (24/20”) Rest 3 minutes Modifications: DU- 200 SU – Aim to complete swings in no more than 3 sets – Goal is consistent round times, not crash-and-burn  
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CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) Coach Lucas is kind of good at Jui Jitsu! Strength Shoulder Press (3-5 reps @ 20X1) Every 3 minutes, for 15 minutes (5 sets) If you achieve 5 successful reps, increase the load in the next set. Conditioning Complete as many rounds and reps as possible in 12 minutes of: 6 Strict Handstand Push-Ups 9 Ring Dips 12 Toes to Bar Modifications HSPU: Kipping HSPU are allowed if strict are not possible, Seated DB Press TTB: Hanging Knee Raise, Laying Leg Raise  
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  Matt P. is pretty good at picking things up and putting them down! Strength Take 12 minutes to built do 85% or more of your 1-RM Back Squat, and then Every 3 minutes, for 15 minutes (5 sets): Back Squat x 2-3 reps @ 30X1 Please pair up and use spotters as weight gets heavy Conditioning Against a 2-minute running clock, perform the following: Row 250 Meters Max Reps of Squat Cleans (135/95 lbs) Rest 2 minutes between sets, and complete a total of four sets. Add up total reps.  
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CrossFit- 9:00 & 10:00am Yoga- 5:00pm CFG had 7 athletes compete in the CrossFit Roots Olympic Weightlifting Meet today. Eric, Lacey, Ben, Ian, Sarah, Kathryn, and Luali all threw down. Ian placed third and Sarah got second! Congrats, everyone! Conditioning In teams of two complete as many rounds and reps as possible in 25 minutes of: 50 Wall Ball Shots (20/14#) 40 Kettlebell Swings (24/16kg) 30 Burpees 20 Pull-Ups 100 Meter Run with Partner Only one partner works at a time. Consider doing 10-15 reps of weighted movements and 5-10 reps of body-weight movements in a row before rotating
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