Thursday, July 19, 2018

Blackout Week!
To have a little fun, this entire week will be blacked out.
This means each day's strength will be posted, but the conditioning workout will only be announced at the gym.
Show up to see what's in store!

Skill Work
Pull-ups [Video]
Muscle-ups [Video]
Options for Pull-ups or Ring Muscle-ups:
• Work on Strict Pull-ups in a band if you can’t do unassisted Pull-ups.
• Work on the kip if you can’t string 10 Kipping Pull-ups in a row. Attempt to complete 20-30 Strict Pull-ups.
• Work on the Butterfly Pull-up if you’re capable of stringing 10 Kipping Pull-ups in a row.
• Work on Ring Drills for the Muscle-up if you can string 10 Pull-ups in a row. Work on hips to rings.
• Work on stringing 2-4 Muscle-ups together.

Blackout Conditioning
Partner Workout For Time:
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Wednesday, July 18, 2018

Blackout Week!
To have a little fun, this entire week will be blacked out.
This means each day's strength will be posted, but the conditioning workout will only be announced at the gym.
Show up to see what's in store!

Strength
​​​​​​​
Push Jerk [Video]
Split Jerk [Video]

Complete 7 sets of the following complex:
2 Push Jerks + 1 Split Jerk

Blackout Conditioning
For Time:
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Tuesday, July 17, 2018

Blackout Week!
To have a little fun, this entire week will be blacked out.
This means each day's strength will be posted, but the conditioning workout will only be announced at the gym.
Show up to see what's in store!

Skill Work
Pull-ups [Video]
Muscle-ups [Video]
Options for Pull-ups or Ring Muscle-ups:
• Work on Strict Pull-ups in a band if you can’t do unassisted Pull-ups.
• Work on the kip if you can’t string 10 Kipping Pull-ups in a row. Attempt to complete 20-30 Strict Pull-ups.
• Work on the Butterfly Pull-up if you’re capable of stringing 10 Kipping Pull-ups in a row.
• Work on Ring Drills for the Muscle-up if you can string 10 Pull-ups in a row. Work on hips to rings.
• Work on stringing 2-4 Muscle-ups together.

Blackout Conditioning
For Time:
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Sunday, July 15, 2018

9AM CrossFit WOD
Partner Workout For Total Reps
AMRAP in 6 Minutes:
Rowing or Airdyne for Calories
Partners switch as needed

Rest 1 Minute

AMRAP in 6 minutes, alternating rounds:
• 6 Back Squats (#135/95)
• 6 Barbell Burpees
• Shuttle Run 6 Turf Widths

Rest 1 Minute

AMRAP in 6 minutes, alternating rounds:
• 6 Push Jerks (#135/95)
• 6 Box Jump Overs (24"/20")
• Shuttle Run 6 Turf Widths

Rest 1 Minute

AMRAP in 6 Minutes:
Rowing or Airdyne for Calories
Partners switch as needed

10AM RUNNING WOD
Running Workout

5 Rounds Of:
• Run 100 meters
• 5 Weighted Atomic Sit-ups [Video]
• Walk recovery 100 meters

Then Run 800 meters "cash out"

Thursday, July 12, 2018

Last chance to get tickets for the Amp Sox Game Outing!
Info here.

Skill Work
Pull-ups [Video]
Muscle-ups [Video]

Options for Pull-ups or Ring Muscle-ups:
• Work on Strict Pull-ups in a band if you can’t do unassisted Pull-ups.
• Work on the kip if you can’t string 10 Kipping Pull-ups in a row. Attempt to complete 20-30 Strict Pull-ups.
• Work on the Butterfly Pull-up if you’re capable of stringing 10 Kipping Pull-ups in a row.
• Work on Ring Drills for the Muscle-up if you can string 10 Pull-ups in a row. Work on turn over drills.
• Work on stringing 2-4 Muscle-ups together.

Conditioning
AMRAP in 20 Minutes:
• Row 200 meters
• 15 Russian Kettlebell Swings (#70/55)
• 10 Burpees
• Broad Jump 5 Turf Widths

Optional Core Work & Mobility
3 Sets Not For Time:
• 15 GHD Sit-ups
• 5 ATYT Crossover Symmetry
• 15 Hollow Rocks