September 2018 – Compound CrossFit

10/1/2018

Strength 1 Clean (power or squat) EMOM x 10 minutes building, rest on min 6 Conditioning 9 minute AMRAP 10 Chest to bar pull ups 5 Ground to overhead 155/105

9/28/2018

For Time: 50/40 Cal row 50 Air Squat 50 DB Snatch 50/35 50 Air Squat 50 DB Hang Clean and Jerk 50/35 50 Air Squat 50/40 Cal row -25 min cap-

9/27/2018

Strength 2 Power Snatch EMOM x 10 min, building rest minute 6 Conditioning 7 Minute AMRAP Hang Power Snatch 95/65 *4 Bar facing burpee EMOM, including 0:00*

9/26/2018

“Tommy V” 21-15-9 Thruster 115/75 12-9-6 Rope Climb Cap: 25 minutes Scale to: 1) 9-6-3 climbs 2) 5-4-3 climbs 3) Shorter height 4) x1.5 floor pulls (18-14-9)

9/25/2018

Strength 2 Push Jerk every 1:30 x 5 sets, build Conditioning 100 Double Under buy in: 4 rounds 15 Toes to Bar 10 Burpee Box Jump 30/24 Cap 12 min

9/24/2018

Strength 3 Touch and Go Cleans (power or squat) every 1:30 x 6 sets, building Conditioning 4 rounds for max reps 1:00 Wall Balls 20/14 1:00 Pull ups 1:00 Rest

9/21/2018

3 rounds 5 min AMRAP 100m farmer carry 53/35 in remaining time: 8 Hang Power Clean 135/95 8 Front Rack Lunge 135/95 Rest 2:30

9/20/18

Strength Build to 3RM Bench Press in 20 minutes Conditioning 12 min AMRAP 15/10 Cal Row 15 Hand release push ups 15 Box Jumps 24/20

Nutrition Coaching Program Now Offered!

We are proud to announce we now offer nutrition coaching at the gym! This is for members of the gym as well as non-members. In a nutshell, it is a customized meal plan with the added accountability from your nutrition coach. For most of us, the hardest part is consistency and staying on track. With […]

Monthly Archives: September 2018