“To the Lost… Hero Challenge”, Memorial Day workout is next Monday. Reserve your spot & event t-shirt here: TO THE LOST CFOIB

HERO SATURDAYS

“Andy”
MASTER SGT. GEORGE A. FERNANDEZ Killed in action on April 2, 2003 | Operation Iraqi Freedom | U.S. Army Special Operations Command |

AMRAP in 15 min

10 Clean & Jerks

20 Pullups

30 Wall Balls

Cash Out: Run 800am

A. 185/125 lb (C&J)

B. 135/95 lb

C. 115/75 lb

D. Dumbbell Squat Clean Cluster

SPORT

Day 13
90 minute Amrap
Row 1300m
200m Farmers walk – 70/55# KB per hand
15 Wall walks
42 Double unders

Notes
-Wall walk standards; start in pushup position with feet flat against the wall, end with sternum touching wall inverted, return to pushup position through reverse ascent, no falling out

CROSSFIT MOMS

Advanced
3 rounds
15 shoulder press #30 dumbbells
15 dips
15 push ups
15 pull ups

Intermediate
3 rounds
12 shoulder press #20 dumbbells
12 dips
12 push ups
12 pull ups or progressions

Beginner
3 rounds
9 shoulder press #10 dumbbells
9 dips
9 push ups
9 pull up progressions

*Use bands for the dips as needed, or scale to jump to support.

“To the Lost… Hero Challenge”, Memorial Day workout is next Monday. Reserve your spot & event t-shirt here: TO THE LOST CFOIB

FITNESS

A. Four sets of:
Front Squat x 6 reps @ 2111
Rest 30 seconds
Goblet or Double Goblet Walking Lunges x 16 reps
Rest 30 seconds
Push-Ups x 20 reps @ 1011
Rest 30 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 60-90 seconds

B. Five sets for max reps of:
30 seconds of Bench/Bar/or Ring Dips
Rest 30 seconds
30 seconds of Box Jump Step Downs (24″/20″)
Rest 30 seconds
30 seconds of Russian Kettlebell Swings
Rest 90 seconds

AIM

A. Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 3 reps @ as heavy as possible
Rest 2 minutes between sets.

B. Five sets for max reps of:
30 seconds of Ring Dips
Rest 30 seconds
30 seconds of Box Jump Step Downs (24″/20″)
Rest 30 seconds
30 seconds of Alternating Dumbbell Snatch
Rest 90 seconds

SPORT

Day 12
A. Power clean – 1RM
B. RFESS – 8, 8, 8RM – load with DBs in hand – film final set from front
C. Close-grip bench press – 1RM
D. Powell raise @30X0 – Amrap each arm @10% – use a DB to load
E. Sorenson hold – one set max duration

Notes
-Score RFESS as the DB load (ex. 55#/hand is reported as 55#)

CROSSFIT MOMS

Rest Day

“Another great clinic last night- fun, gradual and specific instruction, very helpful pairing with interns/ coaches. Left feeling like I had a much better understanding of the snatch progression and where my body is in the process. Here’s to diamonds!!!!” – Maggie

“To the Lost… Hero Challenge”, Memorial Day workout is next Monday. Reserve your spot & event t-shirt here: TO THE LOST CFOIB

FITNESS

A. Every minute, on the minute, for 15 minutes:
Minute 1 – Seated Strict Press x 8 reps
Minute 2 – Strict Pull-Ups x 5-6 (add weight if possible)
Minute 3 – Hanging Knee Raises with active scaps x 8-10 reps @ 2110

B. In teams of 3, complete as many rounds and reps as possible in 15 minutes of:
20 Calories of Assault Bike/Airdyne or Rowing
10 Dumbbell Push Press
As soon as the Assault Bike/Concept 2 is available, the next teammate jumps on and starts his/her 20 cals.

AIM

A. Five sets of:
Push Press x 3 reps @ 11X1
Rest 2-3 minutes

B. In teams of 3, complete as many rounds and reps as possible in 15 minutes of:
20 Calories of Assault Bike or Rowing
10 Dumbbell Push Press
As soon as the Assault Bike/Concept 2 is available, the next teammate jumps on and starts his/her 20 cals.

SPORT

Rest Day

CROSSFIT MOMS

Advanced
3 rounds
20 wall ball #14
20 sumo deadlift high-pull 16kg KB
20 box jumps
20 push press #45
Row 500m

Intermediate
3 rounds
15 wall ball #10
15 sumo deadlift high-pull 12kg KB
15 box jumps or step ups
15 push press #35
Row 500m

Beginner
3 rounds
10 wall ball #6
10 sumo deadlift high-pull 8kg KB
10 step ups
10 push press #15-25
Row 250m

Snatch Clinic with Coach K is TONIGHT from 6-8pm. SIgn up here: Snatch Seminar

“To the Lost… Hero Challenge”, Memorial Day workout is next Monday. Reserve your spot & event t-shirt here: TO THE LOST CFOIB

FITNESS & AIM

A. Every 5 minutes, for 30 minutes (6 sets):
Run 400 Meters
20 Russian Kettlebell Swings (heavy)
40 Double-Unders

B. Two sets of:
Hawaiian Squat x 90 seconds each side (video: https://www.youtube.com/watch?v=Ya7sdSAt1Hg)
Prone Plank x 60 seconds

SPORT

Day 10
5 sets; each for time
A) 15 Wall balls – 20#/10′ – 14#/9′
B) 15 Kettlebell swings – 55/35#
C) 15 Box jumps, step down – 24/20″”
D) 60 Double unders
E) 15 Burpees, jump/OH clap
F) 15 Hang power snatches – 75/45#
Rest exactly 5 minutes between sets

Notes
-Will report 5 scores
-Vary exercise sequencing each set to reflect the following orders:
Set 1 – ABCDEF
Set 2 – FEDCBA
Set 3 – BFEADC
Set 4 – DAFECB
Set 5 – CDBFAE”

CROSSFIT MOMS

Rest Day

 Snatch Clinic with Coach K is TONIGHT from 6-8pm. Sign up here: Snatch Seminar

“To the Lost… Hero Challenge”, Memorial Day workout is next Monday. Reserve your spot & event t-shirt here: TO THE LOST CFOIB

FITNESS & AIM

A. Every three minutes, for 12 minutes:
Alternating Reverse Lunges with Dumbbells x 20 reps
Mixed-Grip Strict Pull-Ups x 6-8 reps

B. Five rounds for time of:
15 Wall Ball Shots
10 Toes to Bar
5 Burpees

C. Accumulate two minutes in each of the following positions:
Couch Stretch (Left Leg)
Couch Stretch (Right Leg)
Pigeon Stretch (Left Leg Forward)
Pigeon Stretch (Right Leg Forward)

SPORT

Day 9
For time –
21 CTB chinups
9 Thrusters – 100/65#
15 CTB chinups
15 Thrusters – 100/65#
9 CTB chinups
21 Thrusters – 100/65#

CROSSFIT MOMS

Advanced
21-15-9
Burpees
Hang power snatch #65
Pull ups

Intermediate
21-15-9
Burpees or pregnant burpees
Hang power snatch #45
Pull ups or progressions

Beginner
15-12-9
Pregnant burpees
Hang power snatch #15-25
Pull up progressions

*Pregnant burpees: Stand in front of a wall or elevated surface. Do a squat, then at the top do a push up against the wall or elevated surface = 1.
*If you are new to the snatch movement or your belly impedes your bar path, use a one-armed dumbbell snatch at approximately half the bar weight.

Snatch Clinic with Coach K is Tuesday from 6-8pm. SIgn up here: Snatch Seminar

“To the Lost… Hero Challenge”, Memorial Day workout is next Monday. Reserve your spot & event t-shirt here: TO THE LOST CFOIB

FITNESS

A. Three sets of:
Romanian Deadlift x 8 reps @ 3011
Rest 60 seconds
Single-Leg Hip Bridge x 12 reps each side @ 2011
Rest 60 seconds
Single-Arm Dumbbell Row x 10 reps @ 2111
Rest 60 seconds

B. Every 90 seconds, for 15 minutes (10 sets):
12 Russian Kettlebell Swings (heavy)
12 Hand-Release Push-Ups

C. Two sets of:
Supine Ring Rows x 10 reps @ 2111
Rest 60 seconds
Hollow Hold or Rock x 60 seconds
Rest 60 seconds

AIM

A. Five sets of:
Halting Clean-Grip Deadlifts x 3 reps
(pause for 2 seconds at each of the following positions – 2″ below the knee and mid-thigh
Rest 2 minutes

B. Every 90 seconds, for 15 minutes (10 sets):
5 Hang Power Cleans*
15 Hand-Release Push-Ups
*Choose a load for the Hang Power Cleans that you can keep unbroken, but that will be extremely challenging in the later rounds.

C. Two sets of:
Supine Ring Rows x 10 reps @ 2111
Rest 60 seconds
Hollow Hold or Rock x 60 seconds
Rest 60 seconds

SPORT

Opex Testing Week 2

Day 8
A. Squat clean – 1RM –
Rest exactly 2 minutes btwn A and B
B. 8 min squat clean Amrap @90% –
+
Rest/prep 15-25 minutes
+
For total time
500m row
Rest exactly 90 sec strapped in rower
500m row

Notes
-Score each row separately as time to completion
-Pre-set rower to 500m distance repeats with 90 seconds of rest

CROSSFIT MOMS

Advanced
3 rounds
800m run
25 thrusters #20 dumbbells
400m farmer’s carry #20 dumbbells

Intermediate
3 rounds
400m run
20 thrusters #15 dumbbells
400m farmer’s carry #15 dumbbells

Beginner
3 rounds
200m run
15 thrusters #10 dumbbells