Author: jon

First: Overhead Squat Practice
Develop full ROM

Then:
Complete 5 rounds for time
6 OH Squat (135/85)
12 Toe to Bar
18 DB Snatch (50/40) Alt. Arms
24 Double Unders/72 singles

Partner Fun!

Complete the following 2 times:

40 Ft. Wheelbarrow Walk
40 Ft. Partner Push
40 Ft. Partner Pull
40 Partner med ball Sit-ups

First: Push Split Jerk

Then:
15 Minute AMRAP
Run 400 Meters
10 Pull Ups

EPC has moved outside for their Tuesday and Thursday 6 PM bike/run sessions. So, the CrossFit WOD classes are back in these times.

Don’t forget to tell you family and friends about our Groupon!

First:

“Annie”
50-40-30-20-10
Double Unders
Sit Ups

Then:

10 Heavy Clean and Jerks
Pick a heavy weight
rep it out 1 at a time

 

Important!!: The 11:00 AM OCR class is cancelled today due to the many races going on. Good luck to all our athletes racing today!

Snatch practice

10-12 minutes of working on different snatch weights

Then 4 rounds for time
15 minute strict time cap
10 plate burpees
1 plate wall walk (85/55)
10 Kb. swings (45/35)

 

Complete for time:

21-15-9
Hand release push up
Pull up
Barbell push press 65/45
Barbell bent over row 65/45

Work with a partner to complete the following for max load for each rep count from the racks:
1 Front Squat
10 Front Squats Unbroken Reps
1 Front Squat
20 Front Squats Unbroken Reps
1 Front Squat
30 Front Squats Unbroken Reps

Muscle Up Work
10-12 minutes of practice

Then complete 5 rounds for time:
5 Muscle Ups/Progressions
10 Ball Slams (30/20)
15 Box Jumps (24/20)

Deadlift
3-3-3-3 (Heavy Weight)

Then:
10 Min AMRAP
4 HSPU
8 Wall Ball (20/14)
12 Deadlift (185/115)

to all you blessed moms…

Cindy
20 minutes AMRAP:

5 Pull-ups
10 Push-ups
15 Squats

Hi folks.  Here is the goods for Friday’s workout.  We are learning how to drop under that bar today which is valuable in pretty much every explosive olympic lift, so get in here and get your practice on!  See you at the gym.

First: Squat Snatch Balance from racks for max load

3-3-3-3

Second:  5 rounds for time

7 Power Snatch 115/75

25 Double Unders/75 Singles

Dessert:  Max effort plank hold-You only get one go so make it a good one.

Hey Folks!  Hope you are having a great Thursday.  Here is the fun to look forward to so read carefully and get into the gym today.

25 Box Jump Buy-in (24/31″)

Then 5 Rounds of:

8 Pull Ups

10 Push Ups

12 DB Lunges-alternate legs (25/35# in each hand)

25 Box Jump Cash-out
It’s going to be a good one, can’t wait to see y’all kill it.

 

First:
Overhead press/push press/push jerk
2×2 of each exercise
Increase load each lift, execute with perfect form.

Then: 10 min AMRAP
1 wall sprint back
3 push jerks (135/95)
7 Kb. swings (45/35)

Complete for total time:

21-15-9 of each exercise

Wall Ball (20/14) to 10 ft. target

Hurdle Burpee

Toes to Bar

Go get it!

10 min Hang Squat Snatch
Build Load with perfect form, full ROM

Then Complete for Time:
50 Double Unders/150 Singles
50 Front Squats (75/45)
50 Mountain Climbers
50 Deadlift (75/45)
50 Sit Ups

“Elizabeth”

21-15-9
Clean (135/95)
Ring Dips

Note: There will be no OCR workouts today, due to the fact that it is Spartan Race weekend.

First:
Run 1 mile for Time
Rowing 1600 meters is available ONLY for those who cannot run.

Then:
Barbell Turkish Get Up
(Start with an empty barbell and go as heavy as you can with the same load on both arms.)

Complete 5 rounds for time:

Row 300 Meters
15 Hand Release Push Up
20 Sumo DL High Pull (75/55)

Complete for Time:
(13 minute cutoff)

10-9-8-7-6-5-4-3-2-1
Pull Up-Chin Over
Box Jump-24/20
Burpee

Back Squat
5-5-3-3-1-1-1

Set a personal record today!

Complete for Time:

Run 400m
30 Pistols (Alternating legs)
20 Push Press (115/75)
Run 400m
20 Pistols
15 Push Press
Run 400m
10 Pistols
10 Push Press

“Kelly”

5 Rounds for Time:

400m Run

30 Box Jumps (24/20)

30 Wall Ball Shots (20/14)

 

Tabata Something Else:
8 rounds of 20 seconds max effort 10 seconds rest with 1 minute res between stations. Total reps equals score.
Station 1 push ups
Station 2 ball slams (20/30)
Station 3 kb swing (45/35)
Station 4 Russian twists (25) each touch = 1 rep

50 double unders/150 singles

1 muscle up
40 double unders/120 singles
3 muscle ups
30 double unders/90 singles
6 muscle ups
20 double unders/60 singles
9 muscle ups
10 double unders/40 singles
12 muscle ups

10 minutes to practice Squat Snatches.
Start light, build up gradually executing with perfect SQUAT snatch form

Then 6 Rounds for time:
7 Squat Snatches (75/55)
9 Ring/TRX rows
11 Sit Ups

4 rounds.
1 minute to complete the work at each station. Rest comes after you complete the work and before you rotate to the next station. This is a sustained 16 minute straight workout.

Station 1: 15 calorie row
Station 2: 15 full depth ring push ups
Station 3: 15 box jumps (30/24)
Station 4: (4) x 20 ft plank walks

50 lateral bar jump buy in (over & back = 1 rep)

10 overhead squats 135/95
20 pull ups
10 push press 135/95
20 push ups
10 deadlift 135/95
20 burpees

50 lateral bar jump cash out

“Helen”
3 Rounds for time
400 Meter Run
21 KB Swing (50/35)
12 Pull Ups-chin over