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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348

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Monday 10/9

Sunday, 08 October 2017 06:58

 

 

 

Maureen's Birthday is this Friday! Be sure to wish her a Happy Birthday when you see her this week. 

 

I was so excited that she told me it was her birthday (everyone else has pretty much stopped after I made the Bday wods) that when she asked to do a workout. I said yes.

 

This is a friendly reminder for everyone to PLEASE RESERVE a spot in class.  Starting today every class the coach will be checking in everyone, it will make life a lot easier for us if your name is already in the box and we can just hit the check.  If you have a hard time logging in please let me know

 

Today:

Remember for the next 3 weeks take your original FS and DL max and add 10lbs. Then recalculate your 90%

1 x 5 65%, 1 x 5 75%, 1 x 5+85%

 

"Fight Gone Bad"

3 Rounds for total reps

working 1 minute at each station

Wallballs (20/14)

SDHP (75/55)

Box Jumps (20)

Push Press (75/55)

Cal Row

 

1 min rest between rounds

 

Bootcamp:

10 minute AMRAP

.25 mile bike

5 Burpee box overs

10 Ring Rows

15 weighted sit-ups

20 Hello Dollies

 

"Fight Gone BAd"

1 min at each station for max reps

3 total rounds

Wallballs

KB SDHP

Box Jumps

DB Push Press

Cal Row

 

1 min rest between rounds

Saturday 10/7

Thursday, 05 October 2017 09:13

 

Suffer Saturday:

4 Rounds for time:

10 OHS (75/55)

15 Burpee Box Jumps (24/20)

10 Ring Dips 

 

After each round perform: 2 rounds of Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats)

@25:00 mark 400m Farmers Carry (55s/35s)

 

 

10am

Your choice on which complex you want to work on:

Low Hang Clean + Hang Clean + Jerk 

or 

Low Hang Snatch + Hang Snatch + OHS 

5 sets working towards a heavy complex 

 

7 min AMRAP

5 GI Janes

10 Single arm KB Thrusters (55/35) (5/5)

20 Double unders (30 singles)

 

rest 5 minutes 

 

7 Min AMRAP

4 DB Snatch L + 4 DB OH Lunge L (50/35)

4 DB Snatch R + 4 DB OH Lunge R (50/35)

10 Box Overs (30/24)- any way any how

 

 

Friday 10/6

Thursday, 05 October 2017 08:57

 Just a heads up, Coach Bill is away for the month of October with training.  Coach Kate has taken over the Saturday morning 9am class and it will be called Suffer Saturday:) 

 

Today:

There have been a lot of great workouts since 8/4 today is your chance to make up any of those you missed.  

Also use the beginning portion to make up any of the Wendell lifting you missed this week.

 

Here were some of my favorites 

8/11, 8/14, 8/21, 8/22, 8/25, 9/1, 9/11, 9/18, 9/19, 9/26, 9/29

 

Bootcamp:

For Time:

15 Man Makers 

30 Weighted Russian Twists 

45 Lateral Burpees over plate

60 Double Unders (120 singles)

750m row

60 Double unders (120 singles)

45 Lateral burpees over plate 

30 Weighted Russian Twists 

15 Man Makers 

Thursday 10/5

Wednesday, 04 October 2017 13:43

Today:

3-4 Sets

Single arm bottoms up KB press x 5-8 reps (do non dominant arm first each round to set your reps)

Barbell Bicep curls x 10-12

Banded Tricep ext. x 15

 

3 Rounds for time of each:

New round every 7 minutes

30 V-ups

25/20 Cal Bike OR 35/27 Cal Row*

20 Hang Clusters (45/35) (BC use DB)

150m Sprint

 

*1 round minimum for everyone on the bike

 

Wednesday 10/4

Monday, 02 October 2017 08:43

 

 

Today:

Wendler DL week 3

1 x 5 75%, 1 x 3 85%, 1 x 1+ 95%

-after this week we will add 10lbs to your max deadlift number and recalculate your 90%

 

CrossFit Team Series Event 5

10 min AMRAP

3 Burpee Box Jump Overs (240/20)

3 Deadlifts (225/155)

6 BBJO

6 DL

 

Climb by 3s.

 

For this workout it is meant to be with a partner,  If you chose to partner up. You must synchronize your burpees (chest on the ground at the same time) AND your Deadlifts (lock out at the same time) 

 

You may also do this workout solo, partner is preferred though:)

 

1 min kneeling split 

1 min pigeon pose on box

1 min banded hamstring x 2

 

Bootcamp:

15 minutes to cycle through:

10 weighted hip thrusts 

10 Banded Lateral steps each direction

20 Plank Swimmers (in plank raise R arm L leg =1)

 

 

10 min Ladder

3 Burpee Box Overs

3 KB SHDP

6 Burpee Box Overs

6 KB SDHP

 

etc.

 

 

Tuesday 10/3

Monday, 02 October 2017 08:02

Today:

Spend the first 10-15 minutes of class working on 1-2 movements of your choice

 

For Time:

30-20-10

HSPU

10-20-30

TTB

 

Every round begins with 500/400m row and every round finishes with a 400m run

Rd 1: 500/400m row 30 HSPU, 10 TTB, 400m run

 

HSPU scale options: Piked Dive-bombers, Seated Z-presses (mod weight), DB Push presses (heavy weight)

 

Bootcamp:

For time:

100 Pop Jacks

-every minute perform 5 weighted sit-ups

 

For Time:

30-20-10

DB Push Press

10-20-30

TTB 

 

Every round begins with a 500/400m row and finishes with a 400m run

 

 

 

 

Monday 10/2

Sunday, 01 October 2017 15:44

Reminder 9am class is moving to 9:30am

 

Today:

Wendler FS week 3

1 x 5 75%, 1 x 3 85%, 1 x 1+ 95%

-after this week we will add 10lbs to your max front squat number and recalculate your 90%

 

For Time:

7 Rope climbs (sub 7 KB pulleys or 15 Chin ups)

21 Power Snatch (115/75)

42 Wallballs (20/14)

84 Double unders (150 singles)

 

7 min AB-RAP

10 Straight leg raises over barbell

20 Hollow Rocks

30 Russian Twists (20/14)

 

Bootcamp:

12 Minutes Max Calories on Bike

:30 on :30 off

 

For Time:

2 Rounds

10 Chin Ups

20 DB Snatch

30 Wallballs

40 Single unders

 

7 min AB-RAP

10 Straight leg raises over barbell

20 Hollow Rocks

30 Russian Twists

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