We are PUMPED!!!!!
Spend 10-15 Mins building up to a heavy 3 rep Strict Press
- After each set complete 8 Ring Dips
then:
In teams of three, complete five sets for max reps of:
1 Min of Wall Balls
1 Min of Box Jump-Overs
1 Min of Burpees
Rest 1 Min
Teams get one Wall Ball and one Box. Team members rotate through the three work stations at 1 Min intervals and all members rest at the same time. Post total score.
Post weights and reps completed to comments.
Take 15-20 mins and build to today’s 1-RM Snatch
Then:
For time:
40 Kettlebell Swings (24kg/32kg)
20 Alternating Reverse Lunges with KB Goblet Hold
20 Pull-Ups
30 Kettlebell Swings
15 Alternating Reverse Lunges with KB Goblet Hold
15 Pull-Ups
20 Kettlebell Swings
10 Alternating Reverse Lunges with KB Goblet Hold
10 Pull-Ups
20 Min Cap.
** Junior Teens @ 4:15pm **
Five sets of:
Push Press x 3-5 reps
Rest 2 mins
Then:
Three rounds for time of:
10 Push Press (42.5kg/60kg)
20 Toes to Bar
40 Double-Unders
Post weights and times to comments.
** Senior Teens @ 4:15pm **
In teams of two, partners alternate whole sets to complete 5 sets each of:
400m Run
20 Wall Balls (6kg/10kg)
10 Unbroken Deadlifts
Post loads and times for each round.
Happy Halloween!
Take 15 mins and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc.
One method is to choose three exercise and perform a skill set. For example:
“Three sets, not for time, of:
Muscle-Ups x 3-5 reps
Handstand Walks x 5m
Pistols x 3-5 reps each leg”
Then:
Tabata Mash-Up
Complete Eight Sets of “20 seconds of work, 10 seconds of rest” for each of the following exercises:
Kettlebell Swings
Push-Ups
Box Jump-Overs
Prone Plank Hold
Complete all 8 sets of one exercise before moving on to the next.
Your score is the lowest number of reps within a set you complete for each movement.
** Senior Teens @ 4:15pm **
Take 15-20 mins to build to today’s 1-RM…
Tempo Front Squat x 1 rep
(3-second descent, pause for 2 seconds in the bottom, then drive to full extension)
Then:
For time:
20 Thrusters (35kg/52.5kg)
10 Pull-Ups
30 Front Squats (35kg/52.5kg)
20 Pull-Ups
40 Back Squats (35kg/52.5kg)
30 Pull-Ups
Post weights and times to comments.
Front Squats
3 - 3 - 3 - 3 - 3
In-between sets practice some double unders
then:
10 Min AMRAP of:
150m Row
10 Power Cleans (42.5kg/60kg)
10 Toes to Bar
Post weights and rounds completed to comments.
**CrossFit Kids @ 4.15pm**
Three sets of:
Dumbbell Walking Lunges x 20 steps
Rest 1 Min
Strict Pull-Ups x Max Reps
Rest 1 Min
then:
Six sets for max reps of:
30 Seconds of Thrusters (30kg/42.5kg)
Rest 30 seconds
30 Seconds of Box Jump-Overs (20″/24″)
Rest 30 seconds
Post weights and reps to comments.
**CrossFit Junior Teens @ 4.15pm**
Five sets of:
Deadlift x 3-5 reps
Rest 20 seconds
Tempo Ring Dips x Max Reps @ tempo
(stick to the tempo – 2 second descent, pause for 1 second, back up to the top, then pause for a second before starting the next rep)
Rest 2-3 mins
then:
For time:
Assault Bike 30/40 Cals
Run 800m
Row 1000m
Post weights, reps and times to comments.
**CrossFit Senior Teens @ 4.15pm**
Every 2 mins, for 12 mins (3 sets of each):
Station 1 – Dumbbell L-Seated Press x 8 reps (2 Sec Descent)
(keep elbows wide to the side of the body in line with shoulders and hips throughout the press and descent)
Station 2 – Strict Toes to Bar x 8-10 reps (3 Sec Descent)
(if you cannot perform with straight legs, try them from a tucked position)
then:
15 - 12 - 9 reps for time of:
Power Cleans (60kg/80kg)
Strict Handstand Push-Ups/Hand Release Push Ups
Post weights and times to comments.
**CrossFit Junior Teens @ 4.15pm**
Every 2 mins, for 16 mins (8 sets) of:
2 Snatch Lift-Offs + Snatch
Perform a pull from the floor to mid-patella and pause for 1-2 seconds at that position, then return the barbell to the floor, repeat, then snatch.
then:
Three sets for times of:
400m Run
20 Kettlebell Swings (16kg/24kg)
20 Wall Balls (6kg/10kg)
Rest 3 mins
Note times for each set. Trust your fitness and push the intensity.
Post weights and times to comments.
**CrossFit Senior Teens @ 4.15pm**
Back Squats:
*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
Rest 2-3 mins between sets and use the time to work shoulder mobility
then:
AMRAP 10 Mins:
5 Dumbbell Man-Makers (15kg/25kg)
10 Pull-Ups
15 Box Jumps (20″/24″)
Man-Makers = Push-Up, Row Left, Row Right, Power Clean, Push Press
Post weights and rounds completed to comments.
Take 15-20 mins to build to today’s 1-RM Push Press
then:
12 Min AMRAP
12 Ball Slams
6 Goblet Squats
3 Hang Clean & Jerk
Post weights and rounds completed to comments.
**CrossFit Kids @ 4.15pm**
Five sets of:
Hang Clean x 3 reps
Rest 2-3 mins
then:
Every 6 mins, for 18 mins (3 sets) for times:
Row 500m
20 Push Press (35kg/52.5kg)
15 Toes to Bar
Post weights and times to comments.
**CrossFit Junior Teens @ 4.15pm**
Three sets of:
Front Squat x 5 reps
(find today’s 5-RM)
Rest 3 mins
then:
For time:
30 Pull-Ups
20 Burpees
10 Snatch (42.5kg/60kg)
20 Burpees
30 Pull-Ups
Post weights and times to comments.
**CrossFit Senior Teens @ 4.15pm**
"Kelly"
5 Rounds for time:
Run 400m
30 Wall Balls (6kg/10kg)
30 Box Jumps (20"/24")
35 Min Time Cap.
Post times to comments.
** Junior Teens @ 4:15pm **
Five sets of:
L-Seated Strict Press x 4 reps
(build to today’s 4-RM)
Rest 2-3 mins
Then:
AMRAP 8 Mins:
30 Double-Unders
20 Push-Ups
10 Ring Dips
Post weights and rounds to comments.
