August 31 - September 4

Now two options for DEXA Scan. You can scan in the a.m of September 9 at Turn 2 CrossFit (located just down Jefferson on Reagan Ct) or you can scan in the afternoon Evening of September 18 at our own CrossFit Incinerator. The scan is easy, you keep your clothes on, you don't get wet. You get your results instantly. There is no better way to measure your bone density, lean muscle mass, and body fat.

Monday:
Front Squats 2x2 at 85%

For time: Run 1 Mile Time Trial

Push Press 5x5 Heaviest possible weight for each set

Tuesday:
Time trials on the Concept 2 Rowing Machine at the following distances:
100m
250m
500m
1000m

Wednesday:
Front Squats 1x3 at 85%

For Time:
21-15-9
Thruster (95/65)
Kettlebell Swing (1.5/1)

Thursday:
Three Position Snatch
10x1

Friday:
Front Squat 1x5

"Rene"
7 Rounds for time:
400m Run
21 Lunges
15 Pull-ups
9 Burpees
*If you have a 20 lbs vest wear it

Announcing that we are adding 330p and 730p to our already full schedule

Also, Kids classes are changing times to 330-4p, 4p-445, 5p-6p

We are starting the Smolov Squat Routine to improve our FRONT Squat. It will be helpful to follow this link and save your own workbook. You'll be able to prepare for class ahead of time armed with your own weights. This program requires a 12 week commitment of 4 times per week. We will have time at the beginning of class on specific days according to this workbook. However, if you miss a day you should try and make it up.

Use your "everday max" meaning the max you can hit right now any given day. (Not your lifetime best, or the weight you hit that one time)

You should not do this in conjunction with other strength programs.

Also, read this article first.

Monday:

Front Squats

3x8 @ 65%

1x5 @ 70%

2x2 @ 75%

1x1 @ 78%

AMRAP 5 Minutes

5 Pull-ups

5 Behind the Neck Strict Press (Jerk Grip) 75/55

5 Toes to bar

Tuesday:

Front Squats

3x8 @ 65%

1x5 @ 70%

2x2 @ 75%

1x1 @ 78%

For time:

100 Double-Unders

80 Ab Mat Sit-ups

75 Double-Unders

40 Ab Mat Sit-ups

50 Double-Unders

20 Ab Mat Sit-ups

Wednesday:

4x5 @ 70%

1x3 @ 75%

2x2 @ 78%

1x1 @ 90%

AMRAP 8 Minutes:

5 Handstand Push-ups (or push-press heavy x5)

4 Muscle-Ups (4 Pull-ups and 4 Muscle-Up Progressions)

Thursday:

3x8 Lunges

For Maximum Total Weight, divided by the total number of minutes it takes you to complete:

30 Jerks 

*Any way (not behind the neck)

Friday:

3x8 Bulgarian Lunges (back leg elevated on a bench or box)

"Donny"

21-15-9-9-15-21

Deadlift (225/155)

Burpees

Saturday:

3x8 Lunges

WOD: TBA

August 17-21

Monday:
Warm-Up:
Battle Ropes

CrossFit Total:
1 Rep Max Back Squat (estimated time 15 minutes)
1 Rep Max Strict Press (estimated time 10 minutes)
1 Rep Max Deadlift (estimated time 15 minutes)

Tuesday:
Skill:
3 sets of 10 Muscle-Up "Bro"gression (I couldn't help myself)
Knee Ankle Hip Mobility between sets

WOD
21-15-9
Ring Dips
Pistols
Row Calories
GHD Sit-ups

Wednesday:
Skill:
Running with maximum efficiency minimum impact

"Nicole"
As many pull-ups as possible in 20 minutes
400m Run
Max Set of Pull-ups

Thursday:
CrossFit Total II
1 Rep Max Clean (any way)
1 Rep Max Bench Press
1 Rep Max Overhead Squat

Friday:
"Loredo"
6 rounds for time:
24 Air Squats
24 Push-ups
24 Walking Lunges
Run 400m

August 10-14

Monday:
Skill-
Gymnastics Kip from Rings or Bar 7-7-7
GHD Sit-ups 20-15-10
Box Jumps 15-15-15

WOD
"Cindy"
As Many Rounds As Possible in 20 Minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Tuesday
Skill-
Handstand Hold - 3 attempts at holding for 1 minutes (with or without wall)
Double-Unders 50-50-50 (you can separate the double-unders with singles and it still counts as consecutive, however the rope cannot stop moving)

WOD:'
4 Rounds of
400m Run
10 Overhead Lunges in place (95/65)
10 Burpees
10 Lunges while holding two kettlebells or dumbbells

Wednesday:
Skill:
Tire Flips (flip a tire at least 5 times with or without partner)
Atlas Stones (lift at least 5 stones)

WOD:
AMRAP 15 Minutes
10 Toes to Bar
10 Box Jumps
10 Deadlifts (75% bodyweight)
3 Glute Ham Raises or 5 Hip Extensions

Thursday:
Skill
Behind the neck strict Press with Jerk Grip 5-5-5
Behind the neck Jerk 1-1-1
Muscle-Up Progression 10-10-10

WOD:
Squat Clean w/partner
12 x 1 as heavy as you can given the following conditions
*Partner holds PVC pipe as a visual barrier for how high the barbell may rise before you pull under it. If you do not reach full hip extension you owe 5 burpees. If you hit the PVC pipe there is no penalty.

Friday:
"Brehm"
For time:
10 Rope Climbs
20 Back Squats (225/155)
30 Handstand Push-ups
Row 40 Calories
*We will perform this wod in waves. As one person finishes their rope climbs the next person may start. Or we will perform it two people at a time per rope. Depends on class size.

Week of August 2

Monday:
Skill
Behind the neck Strict Press with snatch grip 5-5-5
Gymnastics Kip from bar or rings (no pull-up) 7-7-7
Back Extensions x10-15 reps three times

WOD:
AFAYPC (as fast as you possibly can)
21-15-9
Pull-ups
Overhead Squats (95/65)

Tuesday:
Skill:
Hip Extensions (weighted if technically sound)
Glute-Ham Raises (weighted if technically sound)

WOD:
AMRAP 20 Minutes
Run around the building (300m)
Bear Crawl 20 FT
18 KB Swings
10  Burpees
Bear Crawl 20 FT

Wednesday:
Skill:
Front Squat 5-5-5
Push Press 5-5-5
GHD Sit-ups 15-15-15

WOD: AMRAP 12 Minutes
1 Squat Clean (80% 1 Rep Max)
20 Double-Unders
5 Lateral Burpees over barbell

Thursday:
Skill:
1/2 Tabata Pull-ups
1/2 Tabata push-ups
Find the heaviest weight you can complete the following Complex without resting the bar on the ground
3 reps Snatch 1st & 2nd Pull Only
1 Muscle Snatch

WOD:
Start with 60% of your 1 rep max Jerk. Add a set increment until you miss a weight 3 times in a row (For instance start with 65# and your next lifts will be 75# then 85# then 95# then 105# then you miss 115# three times and you're done

Friday:
"Moore"
Rounds and Reps in 20 minutes
1 Rope Climb
Run 400m
Max Reps Handstand Push-ups