Coaches K, Jeff and Richie are competing this weekend in the Vengeance Games at Broadway at the Beach. Come out and support your team. They’ll be there all day Saturday & Sunday!
ENDURANCE
“Miracle Mile”
Sprint 400 meters
25 x Kettlebell Swings
200m Farmer’s Walk with heavy dumbbells
200m Waiter’s Walk with heavy dumbbells
25 x Box Jumps
200m Sprint
200m Walking Lunges (no weight)
Burpees x 25
Sprint 400 meters with 20 lb. Medicine Ball
FITNESS
If you did not complete this yesterday then today ——
A. Establish a max set of dead hang pull-ups (pronated grip, feet together, toes pointed).
*If you’ve got your five- film it and post to our facebook page.*
B.
Three sets of:
Deadlift x 6-8 reps @ 30X1
Rest 60 seconds
Push-Ups x 15-20 reps @ 20X1
Rest 60 seconds
Side Planks x 30-45 seconds each side
Rest 60 seconds
C.
Complete as many rounds and reps as possible in 12 minutes of:
6 Burpees
12 Kettlebell Swings
AIM
If you did not complete this yesterday then today ——
A. Establish a max set of dead hang pull-ups (pronated grip, feet together, toes pointed).
*If you’ve got your five- film it and post to our facebook page.*
B. Four sets of:
Clean x 1.1.1
(rest 10 seconds between singles – these are full cleans)
Rest 2-3 minutes between sets
C. Complete as many rounds and reps as possible in 12 minutes of:
135/95 lb. Hang Squat Clean x 6 reps
Hand-Release Push-Ups x 12 reps
SPORT
A. Four sets of:
Power Clean x 2.2.2 @ 70-75% of 1-RM Clean
(rest 10 seconds between doubles)
Rest as needed between sets
B. Four sets of:
Clean Pull x 1.1.1.1 @ 105-110%
(rest 10 seconds between singles)
Rest as needed between sets
C. Complete as many reps and rounds as possible in 6 minutes of:
275/185 lb Deadlift x 6 reps
30″/24″ Box Jumps x 6 reps
Chest-to-Bar Pull-Ups x 6 reps
(use Games standards on the box jumps – open hip at top with feet on the box)
Rest exactly 4 minutes, and then…
D. Complete as many rounds and reps as possible in 6 minutes of:
10 GHD Sit-Ups
10 Walking Lunges with 55/35 lbs per hand
CROSSFIT MOMS
Advanced
21-15-9
Kettlebell deadlifts 32kg
Overhead squats #65
Intermediate
21-15-9
Kettlebell deadlifts 24kg
Overhead squats #45
Beginner
15-12-9
Kettlebell deadlifts 16kg
Overhead squats #15-25