FITNESS

A. Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B. Every minute, on the minute, for 15 minutes:
Heavy Kettlebell Swings x 7 reps
Burpees x 5 reps

AIM

A. Take 10-12 minutes and build to a heavy, but not necessarily 1RM Clean or Power Clean

B. Every minute, on the minute, for 15 minutes:
*Clean or Power Clean x 2 reps
Burpees over Barbell x 4 reps
*Load can vary from minute to minute. Post total amount successfully cleaned.

SPORT

Rest Day

CROSSFIT MOMS

Rest Day

Here’s an item I’m loving at the moment:

Trader Joe’s Chile Lime Chicken Burgers.

With 19g of Protein per serving and easy cooking instructions (broil or skillet for 4 minutes per side) these make my weekly meal prep a snap! The best part is they are only $4 (4 per box). Top ’em with avocado and enjoy with a side of sweet potatoes. I know my Nutrition Coaching Clients will love these!

FITNESS & AIM

A. Three sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X1
Rest 60 seconds
Dumbbell External Rotations x 6-8 reps each @ 2020
Rest 60 seconds

B. In teams of three, with only one work station per team, and only one partner working at a time:
Complete as many Wall Ball Shots as possible in 6 minutes.
Rest/Transition 1 minute
Row for as many Calories as possible in 6 minutes

SPORT

A. Front Squat
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
Rest 2-3 minutes

B. For time:
Row 2000 Meters
12 Front Squats (225/155 lbs – from the ground)
12 Strict Handstand Push-Ups to 4″/2″ Deficit
10 Front Squats (225/155 lbs – from the ground)
10 Strict Handstand Push-Ups to 4″/2″ Deficit
8 Front Squats (225/155 lbs – from the ground)
8 Strict Handstand Push-Ups to 4″/2″ Deficit
Rest until the running clock hits 24:00, and then…

C. Two rounds for time of:
50 Unbroken Double-Unders
50 Unbroken Wall Ball Shots (20/14 lbs)

CROSSFIT MOMS

Advanced
For 15 minutes do:
9 kettlebell deadlifts 32kg
12 push ups
15 step ups

Intermediate
For 12 minutes do:
9 kettlebell deadlifts 24kg
12 push ups
15 step ups

Beginner
For 9 minutes do:
9 kettelbell deadlifts 16kg
12 push ups
15 step ups

The above took only 90 minutes to prepare and yield over 10 meals.

How often do you think about your goals?

Every week?

Every day?

Every hour?

Every time you get crushed by your workout?

. . . Every time you look in the mirror?

What are you doing to prepare yourself for success?

-Time spent prepping your meals ensures that you have no excuses to make a bad decision.

-Time spent training ensures your body is ready for the challenge.

-Time spent sleeping (i.e.: getting 8 hours a night) ensures your body is recovering.

“The best preparation for good work tomorrow is to do good work today. “ E. Hubbard

FITNESS

A. Four sets of:
Shoulder Press x 6-8 reps @ 20X1
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Barbell Ab Roll-Out x 10-12 reps (Use 45lb bar with 45lb plates)
Rest 45 seconds

B. Complete as many rounds and reps as possible in 8 minutes of:
Dumbbell Ground to Overhead x 5 reps
Pull-Ups x 10 reps
Push-Ups x 15 reps

AIM

A. Four sets of:
Shoulder Press x 1 + Push Press x 4 reps
Rest 60 seconds
Strict Toes-to-Bar x 8-10 reps
Rest 60 seconds

B. Complete as many rounds and reps as possible in 8 minutes of:
135/95 lbs Hang Power Clean x 5 reps
Pull-Ups x 10 reps
Hand-Release Push-Ups x 15 reps

SPORT

A. Every minute, on the minute, for 15 minutes:
Power Clean x 2 reps
Go as heavy as possible…goal is max weight lifted over the course of the 15 minutes.

B. “CrossFit Games 2014 – 21-15-9 Complex”
For time:
8 deadlifts (155 / 115 lb.)
7 cleans (155 / 115 lb.)
6 snatches (155 / 115 lb.)
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts (155 / 115 lb.)
5 cleans (155 / 115 lb.)
4 snatches (155 / 115 lb.)
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts (155 / 115 lb.)
3 cleans (155 / 115 lb.)
2 snatches (155 / 115 lb.)
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

CROSSFIT MOMS

Rest Day

This week show us how you #bustamove at the box. Post to Facebook, twitter, or instagram. We can’t wait to see what you come up with!

FITNESS

A. Four sets of:
Turkish Get-Ups x 2-3 reps each arm
Rest 45 seconds
Romanian Deadlifts x 6-8 reps @ 3011
Rest 45 seconds
Push-Ups x 12-15 reps @ 2011
Rest 45 seconds

B. In teams of two, partners alternate to complete 5 sets each of:
Goblet Squats x 10 reps
Kettlebell Swings x 15 reps
100 Meter Run

AIM

A. Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes between sets

B. In teams of two, partners alternate to complete 5 sets each of:
Overhead Squat x 5 reps
32kg Kettlebell Swings x 10 reps
Double-Unders x 20 reps
(choose a weight that will challenge you, but that you should still be able to complete the 5 reps unbroken)

SPORT

A. Three sets of:
Back Squat x 8-10 reps
Rest as needed
Work as heavy as you can for each set.

B. 2014 Games – “Midline March”
Three rounds for time of:
25 GHD Sit-Ups
50-foot Handstand Walk (or 50 shoulder taps)
50-foor Overhead Walking Lunge (155/115 lbs)

CROSSFIT MOMS

Advanced
5 rounds
500m row
10 thrusters #65

Intermediate
4 rounds
500m row
10 thrusters #45

Beginner
3 rounds
500m row
10 thrusters #15-25

Beach WOD canceled due to 70% chance of rain. Get your WOD on @ the box! 

BEACH WORKOUT

Meet under the OIB Peir no later than 8:45am.

9 AM WOD at the Box

In teams of two, with only one partner working at a time, complete:
100 No Push-Up Burpees
100 Ground to Overhead (45/25 plate)
100 meter Broad Jump (50m out & back)

Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torwards their total. Designated resting positions:
Burpees – Plate extended overhead
Ground to Overhead – static lying leg raise – feet 6″ off ground
Box Jump Overs – Plank from Elbows

CROSSFIT MOMS

Advanced
3 rounds
Run 400m
15 dumbbell hang power snatch #20-25
9 shoulder press (with dumbbells)

Intermediate
3 rounds
Run, row or walk 400m
15 dumbbell hang power snatch #15-20
9 shoulder press (with dumbbells)

Beginner
3 rounds
Row or walk 400m
12 dumbbell hang power snatch #10-15
9 shoulder press (with dumbbells)