Workouts for the Week: July 22 - July 27

Monday, July 22nd

Choose either the CrossFit Workout or Fitness Workout on Monday, July 22nd.

CrossFit Workout: For Time or For Max Squat Cleans - 30 Minute Cap - With a Partner - Inspired by Luke Burns

Buy In: As a team, accumulate 1 Mile Run in 400m increments. One Athlete runs at a time.

-Into-

3 Rounds
20 Bar Facing Burpees
30 Calorie Row
40 Deadlifts (225/155)

-Into-

In remaining time:
50 Squat Cleans or As Many as Possible (225/155)

RX+ - Wear a weight vest (20/14). Remove the weight vest for the Squat Cleans.

Fitness Workout: For Time or For Max Assault Bike Calories - 30 Minute Cap - With a Partner - Inspired by Luke Burns

Buy In: As a team, accumulate 1 Mile Run in 400m increments. One Athlete runs at a time.

-Into-

3 Rounds
20 Bar Facing Burpees
30 Calorie Row
60 Double Kettlebell Sumo Deadlifts

-Into-

In remaining time:
Max Assault Bike Calories

RX+ - Wear a weight vest (20/14). Remove the weight vest for the Assault Bike.


Tuesday, July 23rd

Choose either Strength or Conditioning and either the CrossFit Workout or Fitness Workout on Tuesday, July 23rd.

Strength: Every Minute on the Minute - 12 Minutes

1 Snatch (95/65)
*Add 10lbs every minute (or 5lbs if 10lbs jumps are too aggressive, or start at a lower weight)

Once you miss within the minute, drop a previously successful weight and complete the remainder of the lifts.

Conditioning: 12 Minutes

4 Rounds
Minute 1: 12 Calorie Bike
Minute 2: 15/12 Calorie Row
Minute 3: 3 Man Makers

 CrossFit Workout: As Many Rounds as Possible in 10 Minutes

30 Double Unders (60 Single Unders)
3 Power Snatch (165/115)

 Fitness Workout: As Many Rounds as Possible in 10 Minutes

30 Double Unders (60 Single Unders)
6 Double Dumbbell Snatch


Wednesday, July 20th

The Twelve Days of Christmas

Compare to December 20, 2018

Workout: For Time - Complete in the style of the song

1 Lap (To McCallister’s and back)
2 Push Jerks (135/95)
3 Power Cleans
4 Barbell Jump Overs
5 Abmat Situps
6 Deadlifts
7 Burpees
8 Lunges
9 Pushups
10 Wall Balls
11 Pullups
12 Front Squats

*The most wonderful time of the year - Christmas in July! This workout is LONG and most classes will run over a few minutes. Be prepared to warmup outside so those before you can finish up. Grueling but fun and a crazy reminder that we are only five months away from Christmas!


Thursday, July 25th

Choose either the CrossFit Workout or Fitness Workout on Thursday, July 25th.

CrossFit Workout: For Time

1000m Row
50 Pushups
30 Thrusters (75/55)
15 Strict Handstand Pushups (1:1 Pike Pushups or Plate Deficit Pushups)

Fitness Workout: For Time

1000m Row
50 Pushups
30 Dumbbell Thrusters
15 Strict Handstand Pushups (1:1 Pike Pushups or Plate Deficit Pushups)


Friday, July 26th

Workout: For Time

5 Bar Muscle Ups (10 Chest to Bar Pull Ups)
50 Abmat Situps
100 Double Unders (200 Single Unders)
5 Bar Muscle Ups
100 Double Unders
50 Abmat Situps
5 Bar Muscle Ups


Saturday, July 27th

Workout: For Time - With a Partner

42-30-18
Toes to Bar
Dumbbell Push Press (50/35)
*300m Run after each round