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)

Beth & Charlotte come in for their bi-monthly Nutrition Check-In with Coach K. Beth is 11.5 lbs down post-pardum.

FITNESS

A. Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps
Rest 3 minutes

B. For time:
Row 1000 Meters
Immediately followed by . . .
Three rounds of:
Thrusters x 10 reps
Pull-Ups x 20 reps
Immediately followed by . . .
Run 400 Meters

AIM

A. Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps
Rest 3 minutes

B. For time:
Row 1000 Meters
Immediately followed by . . .
Three rounds of:
95/65 lb. Thrusters x 10 reps
Pull-Ups x 20 reps
Immediately followed by . . .
100 Double-Unders

SPORT

A. Take three attempts to establish a 1-RM Overhead Squat
Take as much time as needed to warm-up. After your last warm-up lift, set a clock and wait exactly 6 minutes before taking your first official attempt. Attempts must come between the following times on the running clock:
Attempt 1 – 6:00 to 8:00
Attempt 2 – 8:00 to 10:00
Attempt 3 – 10:00 to 12:00

B. “Games 2014 – Triple 3″
For time:
Row 3,000 Meters
300 Double-Unders
Run 3 Miles

CROSSFIT MOMS

Advanced
5 rounds
15 backsquats #65
15 shoulder press #25 dumbbells

Intermediate
4 rounds
15 backsquats #45
15 shoulder press #20 dumbbells

Beginner
3 rounds
15 backsquats #25
15 shoulder press #15 dumbbells

FITNESS

A. Three sets of:
Dumbbell or Barbell Shoulder Press x 8-10 reps @ 2011
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B. Complete as many rounds and reps as possible in 7 minutes of:
Push-Ups x 15 reps
Box Jumps x 20 reps

AIM

A. Four sets of:
Shoulder Press x 4-6 reps @ 20X1
Rest 90 seconds
Strict Pull-ups x 2-3 reps @ 21X0
Rest 90 seconds

B. Complete as many rounds and reps as possible in 7 minutes of:
Ring Push-Ups x 15 reps
24″/20″ Box Jumps x 20 reps

SPORT

Rest Day

CROSSFIT MOMS

Rest Day

#squeezeyourbutt on kettlebells!

ENDURANCE

A. Take 15-20 minutes to cycle through various Running drills with Coach.

B. Against a 3 minute running clock, complete:
400 Meter Run or Row
Wall Ball Shots x Max reps
Rest 3 minutes
Repeat for a total of three sets

FITNESS & AIM

A. Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…

B. Against a 3 minute running clock, complete:
400 Meter Run or Row
Wall Ball Shots x Max reps
Rest 3 minutes
Repeat for a total of three sets.

SPORT

A. Every two minutes, for 20 minutes (10 sets):
Clean x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

B. Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
*Set 9 – 95+% x 1 rep
*Set 10 – 101+% x 1 rep

C. Complete as many rounds as possible in 6 minutes:
10 Burpee Box Jump-Overs (24″/20″)
15 Deadlifts (225/155 lbs)
20 Pull-Ups
25 Wall Ball Shots (30/20 lbs)
30 Double-Unders
Rest 4 minutes, and then repeat.
Note rounds and reps for both sets separately

CROSSFIT MOMS

Advanced
4 rounds
7 pull ups
7 dips
15 kettlebell deadlifts 32kg
20 walking lunges

Intermediate
3 rounds
7 pull ups or progressions
7 dips
12 kettlebell deadlifts 24kg
15 walking lunges

Beginner
3 rounds
5 pull up progressions
5 dips
9 kettlebell deadlifts 16kg
10 walking lunges

*For dips: Use rings, parallel bars or a bench.

FITNESS & AIM

A. Three sets of:
Bench Press x 4-6 reps @ 20X1
Rest 60-90 seconds
Single Arm Dumbbell or Kettlebell Row x 15-20 reps @ 10X0
Rest 60-90 seconds

B. Three rounds for time of:
20 Kettlebell Swings (24/16 kg)
10 Single Arm Kettlebell Press (24/16 kg – 5 each arm)
300 Meter Run

SPORT

A. Every 90 seconds, for 15 minutes (10 sets):
Jerk from Behind the Neck x 1 rep
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Build over the course of the 10 sets.

B. Strict Overhead Press
* Set 1 – 5 reps @ 80-85%
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
* Set 5 – 1 rep @ 100-105%
Rest 2-3 minutes between sets.

C. Every 6 minutes, for 24 minutes (4 sets) of:
Run 400 Meters
10 Alternating One-Arm DB Snatch (70/50 lbs)
20/15 Ring Dips (ladies, 15 reps)
Run 400 Meters

Note times for each set, and any modifications.

CROSSFIT MOMS

Rest Day