Brian says he misses all of his 6:30 peeps. He was so sad he repeatedly put this bar over his head.

ENDURANCE

As many rounds as possible in 40 minutes
(all done at 65% intensity)
Row 1200m
15 no push up burpees
Spin bike 5 minutes w/ moderate to heavy resistance (seated or standing)
20 Anchored Situps
Repeat

FITNESS

A. Take 10-12 minutes to practice three gymnastics skills of your choice. Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

B. Seven rounds for time of:
7 Dumbbell Push Press
7 Burpees
7 Push-Ups
7 Pull-Ups

AIM

A. Take 10-12 minutes to practice three gymnastics skills of your choice. Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

B. Seven rounds for time of:
7 Handstand Push-Ups
7 Burpees
7 Ring Dips
7 Pull-Ups

SPORT

A. For max reps/time of:
L-Sit x Max Hold
(Standard – Stack plates under feet to height of parallettes – set terminates if heels touch the plates.)
Rest exactly 60 seconds
L-Sit x Max Hold
Rest exactly 60 seconds
60 seconds of Toes to Bar

B. Two sets for max reps of:
60 seconds of Muscle-Ups
Rest exactly 60 seconds

C. For time:
Row 1000 Meters
20 Shoulder to Overhead (135/95 lb)
30 Squat Cleans (135/95 lb)
40 Burpees Over the Barbell
(lateral jump over is fine, but must be two foot jump and two foot land)

CROSSFIT MOMS

Advanced
3 rounds
12 pull ups
12 push ups
12 pull ups
12 push ups

Intermediate
3 rounds
9 pull ups or progressions
9 push ups
9 pull ups or progressions
9 push ups

Beginner
3 rounds
6 pull up progressions
6 push ups
6 pull up progressions
6 push ups

The OPEN is over . . . Now it’s time for our next BIG event!

Lace up your sneakers ’cause we’re going for a RUN.

Use promo code: CROSSFIT20 and save 20% off the 5k and 1/2 Marathon

Website: http://runsunsetbeach.com/
Register: http://bit.ly/1fEXg3m

FITNESS

A. Three sets of:
Goblet Squats x 8-10 reps @ 30X1
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Flutter Kicks x 45 seconds
Rest 45 seconds

B. Complete as many rounds and reps as possible in 12 minutes of:
Thrusters x 15 reps
200 Meter Run

AIM

A. On the minute, every minute, for 12 minutes:
Thruster x 2 reps
(take the weight from the floor for every rep)
(build the weight as you see fit – the goal is to move as much weight as possible in the 12 minutes – do not count failed attempts, simply sum the weights successfully lifted over the course of the 12 minutes/24 potential lifts)
Rest exactly 5 minutes, and then . . .

B. On the minute, every minute, for 12 minutes:
20 Double-Unders + Max Reps Push-Ups
(Be smart here!!! The goal is max number of push-ups completed at the end of the 12 minutes, but consider how many you want to complete in each minute – exhausting yourself to complete failure in the early sets is not likely to be your best strategy.)
(Please post two scores – one for thrusters, and one for push-ups – e.g., Thrusters = 3840 lbs., Push-Ups = 206 reps)

SPORT

A. For Max Reps:
3 Minutes of Double-Unders

B. In eight sets or fewer, build to a 1-RM Bench Press
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 65% of possible 1-RM x 4 reps
* Set 3 – 75% of possible 1-RM x 3 reps
* Set 4 – 85% of possible 1-RM x 2 reps
* Set 5 – 90-95% of possible 1-RM x 1 rep
* Sets 6-8 – Test 1-RM
Rest 60-100 seconds between sets 1-4, and then 3-4 minutes between
attempts over 85%.

C. Eight sets for max meters of:
30 seconds max effort row sprint
Rest 2:30
(List meters rowed for all 8 sets – e.g., 1. 189m, 2. 186, 3. 188, etc…)

CROSSFIT MOMS

Rest Day

Don’t mess with this motley crew.

FITNESS

A. Four sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Push-Ups x 10-15 reps @ 2011
Rest 45 seconds
Alternating Lateral Squat x 8-10 reps each leg @ 2011
Rest 45 seconds

B. For time:
Row 500 Meters
Kettlebell Swings x 40 reps

AIM

A. In 18-20 minutes, work up to a 1-RM Power Clean
Suggested loading pattern:
50% of 1-RM x 3 reps
65 % of 1-RM x 2 reps
75% of 1-RM x 2 reps
85% of 1-RM x 1 rep
90% of 1-RM x 1 rep
95% of 1-RM x 1 rep
More than 100% of 1-RM x 1 rep
More than 100% of 1-RM x 1 rep;

B. Five rounds for time of:
135/95 lb. Power Clean x 5 reps
24″/18″ Box Jumps x 10 reps

SPORT

A. In eight sets or fewer, build to a 1-RM Back Squat
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 65% of possible 1-RM x 4 reps
* Set 3 – 75% of possible 1-RM x 3 reps
* Set 4 – 85% of possible 1-RM x 2 reps
* Set 5 – 90-95% of possible 1-RM x 1 rep
* Sets 6-8 – Test 1-RM
Rest 60-100 seconds between sets 1-4, and then 3-4 minutes between attempts over 85%. Leave the weights on the bar when you finish, you’ll come back to this.

B. In six sets or fewer, build to a 1-RM Weighted Pull-Up
Weighted Pull-Ups

C. Back Squat x Max reps @ 85% of today’s 1-RM
* Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.

D. For max reps:
60 seconds of Pull-Ups
Rest 2 minutes
60 seconds of Strict Handstand Push-Ups
Rest 2 minutes
60 seconds of Kipping Hanstand Push-Ups
Rest 2 minutes
60 seconds of Ring Dips
Handstand Push-Ups should be performed with palms inside a 32″ wide box, and no further than 24″ from the wall.

CROSSFIT MOMS

Advanced
3 rounds
7 overhead squats #45
7 front squats #45
7 back squats #45

Intermediate
3 rounds
6 overhead squats #25
6 front squats #25
6 back squats #25

Beginner
3 rounds
5 overhead squats pvc – #15
5 front squats pvc – #15
5 back squats pvc – #15

TEAM WOD

A. In teams of three, complete as many rounds and reps as possible in 15 minutes of:
Wall Ball Shots x 10 reps
Box Jump Overs/ Hurdle hops x 10 reps
Rest EXACTLY five minutes, and then:

B. In teams of three, complete as many rounds as possible in 15 minutes of:
Pull-Ups x 5 reps
Push-Ups x 10 reps
For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.

SPORT

A. Complete as many rounds and reps as possible in 8 minutes of:
200 Meter Run
10 Pull-Ups
20 Push-Ups
Rest exactly 4 minutes, and then . . .

B. Complete as many rounds and reps as possible in 8 minutes of:
15 Kettlebell Swings (32/24 kg)
10 Handstand Push-Ups
20 Double-Unders
Rest exactly 4 minutes, and then . . .

C. Complete as many rounds and reps as possible in 8 minutes of:
250 Meter Row
10 Push Press (115/75 lbs)
10 GHD Sit-Ups

CROSSFIT MOMS

For 10 minutes do:

30 double unders, single unders or step ups
15 hang power snatches #55, 35, 15 barbell, or
#25, 15, or 10 dumbbells

The 9:15 Fitness Crew. Do they have the most fun???

FITNESS & AIM

A. Three sets of:
Bulgarian Split Squat x 8-12 reps
Rest 30 seconds
60 second Handstand Hold
Rest 3 minutes

B. “Annie”
Rounds of 50, 40, 30, 20 and 10 reps of:
Double-Unders
Anchored Sit-Ups

SPORT

A. Two sets, not for time, of:
Muscle-Ups x 4-8 reps
Strict Handstand Push-Ups x 8-12 reps
Double-Unders x 40-50 reps

B. Four sets of:
Front Squat x 4 reps @ 70-80%
Rest 2 minutes

C. Five sets of:
Hang Snatch x 5 reps
Rest 2-3 minutes between sets
(select loads that will challenge you to achieve all 5 reps)

D. Four sets of:
Back Squat x 5 reps @ 70% of 1-RM
Rest 2 minutes between sets

CROSSFIT MOMS

Advanced
5 rounds
10 wall ball #12-14
10 pull ups

Intermediate
4 rounds
10 wall ball #8-10
10 pull ups or progressions

Beginner
3 rounds
10 wall ball #6-8
10 pull up progressions

Coming to CrossFit OIB this summer . . .

FITNESS

A. Four sets of:
Alternating Dumbbell Shoulder Press x 6-8 reps each arm
Rest 45 seconds
Goblet Squats x 8-10 reps @ 30X1
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds

B. “Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/18″)
7 Burpees
7 Kettlebell Swings (24/16 kg)

AIM

A. Five or Six sets of:
Shoulder Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
For the shoulder press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

B. “Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/18″)
7 Burpees
7 Kettlebell Swings (24/16 kg)

SPORT

Active Recovery Day
A. Aerobic Restoration
25-40 minutes Airdyne performed at 60-70% effort – easy, restorative pace

CROSSFIT MOMS

Rest Day