SD Workouts 111725
Your workouts for the week of October 6th
Monday: Disco Pump
Classes meet at 11am, Noon, and 2pm w/ Chris
The Conditioning: 4 RFT
10/6 Cal Ski
10 Russian Kb Swings (70#/53#)
3rd Floor Stairs - Do not have to run back in the door so we can be safe with the turn
Rest 1:00
Lower Pump: 1 Set Every 2:00
9 - 7 - 5 - 3
Suitcase Lunges p Leg (1 Leg p Round)
9 Elevated Heel Goblet Squats
*Work up in Suitcase hold weight as the reps come down
**Extra points if standing on a 35#
Tuesday: CrossFit
Classes meet at 11am, Noon, and 2pm w/ Ricardo
For Time
3x5 - 2x5 - 1x5 - 2x5 - 3x5
DB Push Press
15 - 10 - 5 - 10 - 15
Pull Ups
Bush Run
Wednesday Yoga w/ Emily
Yoga meets at 1:30pm down in the gym. Mats are available for free so just bring yourself down for the perfect break in your work day!
Thursday: Cardio Party
Classes meet at 11am, Noon, and 2pm w/ Chris
For Time
3 Rounds
15/10 Cal Row
15 Sit Ups
— Rest 3:00 —
3 Rounds
10/7 Cal Bike
10 Kb Sumo Deadlift High Pull
— Rest 3:00 —
3 Rounds
10/7 Cal Ski
3/2 Plyo Push Ups
+ 7/5 Push Ups
Friday: Weightlifting 101
Class meets w/ Ricardo at 11:30am
The Push Jerk: E2M-3M (Coaches Choice)
5 Perfect Sets of 2 Push Jerk
The Conditioning:
Ring Dips 7/4 5/3 3/2
Hang Power Clean 3 7 5
Deadlifts 5 3 7
Rest 1:00 1:00 1:00
**Could be a You Go I Go Round for Round instead of having the 1:00 Rest. Also could be a Every 1:30 if being done solo
**Everytime they complete the third column, they could add a bit of weight if they were able to do it unbroken. Start at 75# or 95# type stuff and work up
SD Workouts 111025
Your workouts for the week of October 6th
Monday
Classes meet at 11am, Noon w/ Chris and at 2pm w/ Lake
WU: 4x Alternating Starting Cardio
10 Cal Bike or 100m Ski
10 Scorpion Tails*
10/7 Push Ups
5/3 Chin Ups OR 10 Ring Rows
*Twisted Cross Side to Side w/ a 2-3 count each stretch
Stretch: 1:15 p Side
Pigeon Stretch
Strength: E3M
:30 Push Up Plank Hold
7 - 5 - 5 - 3
Barbell or Dumbbell Push Press
Complete the :30 plank hold and then execute the a single set of push press. Rest the remainder of the 3:00. Add weight when possible.
Stamina: Ski, Bike Intervals
8x E2M Alternating Stations
1) 250m/150m Ski
2) 15/10 - 12/8 - 9/6 - 6/4 Cal Bike Sprint
Goal is to be done in under 1:00 and then to rest 1:00+ before attacking the next station
If more than 4 people are present, change to a you go, I go for 4 rounds in a row at one station and then 4 rounds in a row on the other. This accommodates up to 8 people.
Tuesday - Veterans Day
Classes meet at 11am, Noon, and 2pm w/ Ricardo
Today we honor all of those who have chosen to serve this great country. And we are taking on the CrossFit Hero Workout, “The Chief” which honors the men and women who make the rank of Chief Petty Officer in the United States Navy!
“DB Chief”
3 DB Hang Power Clean*
6 Push Ups
9 Air Squats
*If single DB, 3 Hang Power Cleans in a row per arm
Round = 18 Reps
Score written down during 1:00 rest and reps totaled at the end.
Strength: E3M (or rest as needed)
5 - 3 - 1 Bodyweight Step Back Lunges p Leg
And then,
10 - 7 - 5 - 5 - 3
Deadlifts Starting at 135#/85#
Complete the 9 lunges per leg and then complete one set of deadlifts. Rest the remainder of the 3:00. Add weight if possible without compromising posture or position.
Wednesday Yoga w/ Emily
Yoga meets at 1:30pm w/ Emily. Plenty of mats area available. Just bring yourself down. And this is for all levels! Emily would love to meet you!
Thursday
Classes meet at 11am, Noon, and 2pm w/ Chris
WU:
M: 5 - 10 - 15
F: 4 - 8 - 12
Cal Row
12 Strict DB Curl & Press
36 Hollow Flutter Kicks
3rd Floor Stairs
The Fun: For Time
50/40 - 40/32 - 30/24 - 20/16 - 10/8
Cal Row
Push Up Plank Shoulder Taps
Russian Twists (35#/25#)
Alternating Kb Gorilla Rows (35#/26#)
Bush MB Run (14#/10#)
Sub Sumo Deadlift High Pulls if someone wants to pass while the rowers are taken. 1 high pull = 1 calories.
Friday
11:30am only, with Ricardo!
Strength: E3M x3
10 Bench Press
The Fun: For Time
21 - 15 - 9
Toes to Bar or Hanging Leg Raises
Front Squats (95#/65#)
7 - 5 - 3
Lateral Bar Burpees
SD Workouts 110325
Your workouts for the week of October 6th
Monday
Classes meet at 11am, Noon w/ Chris and at 2pm w/ Lake
WU:
Bush Run
9 Kb Deadlifts
12 Air Squats
24 Hollow Flutters
Bush Run
2x
9 Eye Lvl Kb Swings
12 Air Squats
24 Hollow Flutters
Stretch: 1:15 p Side
Pigeon Stretch
Midline:
:30 - :45 - :30 - :45
Elbow Planks
+ 7 Goblet Squats w/ Warm Up Kb
The Strength: Back Squat
Every 3:00
5-5-5 (At or above 75%)
-Increase if/when possible
The Fun: For Time (12:00 co)
25-20-15-10-5
Russian Kb Swings (53#/35#)
Sit Ups
Tuesday
Classes meet at 11am, Noon, and 2pm w/ Ricardo
The Fun: 2 RFT
Redline Run
And Then,
10-8-6
Deadlifts (DB or BB)
Clapping Push Ups or Push Ups w/ 1 Tap
Box Jumps (Low is better than not jumping)*
*Must be able to land the box jump with hip crease above the knee crease or the box is too high
Wednesday Yoga w/ Emily
Yoga meets at 1:30pm w/ Emily. Plenty of mats area available. Just bring yourself down. And this is for all levels! Emily would love to meet you!
Thursday
Classes meet at 11am, Noon, and 2pm w/ Chris
Prep Pump: 3x You Go I Go
15 Band Pull Aparts
20 Alt Gorilla Rows (w/ Lat Engagement Twist)
The Fun: For Time
21/15 Cal Row
42 - 30 - 18
Russian Twists (45#/25#)
Curb Walk*
*Walk down the sidewalk to the curb that starts the crosswalk, then back inside straight onto the rower for the next round.
The Strength: E3M
12 - 9 - 6 - 6
DB Bench Press
Cal Ski
Friday
Class meets at 11:30am w/ Ricardo
Prep Pump: 3x
12 Light DB Lateral Raises (Above parallel w/ 3 Count Lower)
+ 12 DB Z-Press
The Fun: 24:00 AMRAP
9 Pull Ups
6 Bodyweight Deficit Lunges in a Row p Leg
9 Hang Squat Cleans (135#/85#)
Bush Run
Rest 2:00
SD Workouts 102725
Your workouts for the week of October 6th
Monday
Classes meet at 11am & Noon w/ Chris and at 2pm w/ Hailey
Warm Up:
Bush Run
10 Kb Deadlifts
10 Air Squats
20 Hollow Flutter Kicks
7 Strict Pull Ups or 10 Ring Rows
Bush Run
10 Eye Lvl Swings
10 Air Squats
20 Hollow Flutter Kicks
7 Strict Pull Ups
To Save Space, Could Be Written As:
2x
Bush Run
10 Kb Deadlifts (Rd1)- 10 Russian Kb Swings (Rd 2)
10 Air Squats
20 Hollow Flutter Kicks
7 Strict Pull Ups or 10 Ring Rows
Mobility: Coaches Choice for Low Back/Hamstrings
Midline: Coaches Choice for Glutes or Midline
The Fun: 20:00 AMRAP
Redline Run
15 Eye Lvl Kb Swings
20 Russian Twists
10 V-Ups or Lemon Squeezers
Tuesday
Classes meet at 11am, Noon, and 2pm w/ Ricardo
Strength: E2:30
7 - 5 - 5 - 3
Push Press (BB or DB)
The Fun: 8:00 AMRAP
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Goblet Squats
SDHP
Hanging Leg Raises or Toes to Bar or Sit Ups
Wednesday Yoga w/ Emily
Yoga meets at 1:30pm w/ Emily. Plenty of mats area available. Just bring yourself down. And this is for all levels! Emily would love to meet you!
Thursday
Classes meet at 11am, Noon, and 2pm w/ Chris
The Fun: For Time in Teams of 2 or Solo w/ 1 Minute Rest Every 2 Movements
12 - 9 - 6
Bent Over Row
12/8 Cal Bike
*You Go I Go or Rest 1:00
— 2nd Floor Landing Walk Together —
12 - 9 - 6
“UB” Strict Pull Ups
18 Sit Ups
*You Go I Go or Rest 1:00
— 2nd Floor Landing Walk Together —
9 - 6 - 3
Bent Over Row
9/5 Cal Bike
*You Go I Go or Rest 1:00
— 2nd Floor Landing Walk Together —
9 - 6 - 3
“UB” Strict Pull Ups
12 Sit Ups
*You Go I Go or Rest 1:00
— 2nd Floor Landing Walk Together —
Friday
Class meets at 11:30am w/ Ricardo
Weightlifting Skill: Coaches Choice
The Fun: Coaches Choice
SD Workouts 102025
Your workouts for the week of October 6th
Monday
Classes meet at 11am, Noon w/ Chris and 2pm w/ Lake
The Fun:
7 Back Squats*
And then,
7 DB Curl & Press
OH Carry Down (Length of gym towards the main door)
5 DB Curl & Press
OH Carry Back
3 DB Curl & Press
14 Jumping Squats
And then,
Bush Run or 250/150m Row
*7 Perfect Squats. No bounce. Closer to Tempo than not. Change weight as necessary but do not start super light and make big jumps. Start at a weight that would leave 2-3 reps in the bag.
Tuesday
Classes meet at 11am, Noon, and 2pm w/ Ricardo
Every 2:00 someone is diagnosed with breast cancer here in the United States. And 1 in every 8 women will develop breast cancer at some point in their lives.
Early detection saves lives! Please stop putting off that next exam. It’s not worth it. The false comfort of procrastination will seem like nothing if they catch something later after it has had year to grow. Please schedule your exam today.
Every 2:00 (x10)
1 Power Clean Starting at Light Weight & Building Each Round
8 Toes to Bar
Wednesday Yoga w/ Emily!
Emily is back this week with yoga at 1:30pm!
We have mats and blocks and straps ready to go for you. Just bring yourself down and disconnect from upstairs.
Thursday
Classes meet at 11am, Noon, and 2pm w/ Chris
The Fun: 4 Rounds (Every 5:00)
:45 On/:15 Transition, Alternating Stations
1) 4/3 Plyo Push Ups or 4 Single Tap Push Ups
+ Max Effort Three Point Planks
2) 6 Supine Ring Rows w/ Elevated Heels (Step down to complete the 6 unbroken if needed)
+ Max Effort Pull Ups
3) 10 Air Squats
+ Max Effort Jumping Lunges
4) 8 Supermans w/ a Two Count at the Top
+ Max Effort Kb Sumo Deadlift High Pulls
Score is total number of max effort reps achieved across the 4 stations each round
Friday
Class meets at 11:30am w/ Ricardo
The Fun: Coaches Choice
SD Workouts 101325
Your workouts for the week of October 6th
Monday -Closed for Columbus Day
Tuesday
Classes meet at 11am, Noon & 2pm w/ Ricardo
WU: 3x
200m/150m Row
3 Inch Worms
9 V-Ups
36 Flutter Kicks
The Fun: For Time OR 10:00 AMRAP
10 - 8 - 6 - 4 - 2 - 4 - 6 - 8 - 10
Plate Burpees
OH Plate Sit Ups (35/25)
10 Russian Twists
Thursday
Classes meet at 11am, Noon, and 2pm w/ Chris
WU: 3x
20 Step Ups
10 Air Squats
10 Ring Rows
20 Plank Jacks
Midline: 6x Alternating Sides (3x p Side)
:20 Elbow Side Planks
The Fun: 20:00 AMRAP or Partner Workout
20 DB Box Step Overs (~35#/20#)
10 Jumping Chin Ups
15 DB Step Overs
15 Jumping Squats
10 DB Step Overs
20 Sit Ups
- Partner Version:
Player 1: Max Box Step Overs
Player 2: 1x
10 Jumping Chin Ups
15 Air Squats
20 Sit Ups
And then, switch with Player 1, continuing their step over count from wherever they left off. Score is total number of step overs y’all accomplish as a team across the time allotted.
Friday
Class meets at 11:30am w/ Ricardo
WU:
5 - 10 - 15
Cal Row
10 Goblet Squats (35/26)
5 Single Arm Bent Over Rows p/ Arm
10 Count Dead Hang on the Pull Up Bar
The Strength: E3M x6*
5 Back Squats
+ 15/10 Cal Row
*Beginning at 2nd weight jump and adding weight when possible (EB-Light Weight-Starting Weight)
The Fun: 10:00 AMRAP
15 Quad Squats
12 Bent Over Rows (Barbell or DB)
9 Toes to Bar
SD Workouts 100625
Your workouts for the week of October 6th
Monday
Classes meet at 11am & Noon w/ Chris and at 2pm w/ Lake
WU:
Bush Run,
And then, 2x
1-2-3
Chin Ups or 2x Ring Rows
3 Push Ups w/ 2 Taps
And then,
6 Alternating Step Back Lunges for Stretch
9 OH Kb Swings
12 Air Squats
Strength & Conditioning: E3M x4
7 Bench Press
The Fun: 12:00 AMRAP
20 Push Up Plank Hold Shoulder Taps
12 Alternating DB Hang Clean & Push Press
16 Jumping or Alternating Stepback Lunges
Rest 1:00
Tuesday
Classes meet at 11am, Noon & 2pm w/ Ricardo
WU: 3x
200m/150m Row
3 Inch Worms
9 V-Ups
36 Flutter Kicks
The Fun: For Time OR 10:00 AMRAP
10 - 8 - 6 - 4 - 2 - 4 - 6 - 8 - 10
Plate Burpees
OH Plate Sit Ups (35/25)
10 Russian Twists
Thursday
Classes meet at 11am, Noon, and 2pm w/ Chris
WU: 3x
20 Step Ups
10 Air Squats
10 Ring Rows
20 Plank Jacks
Midline: 6x Alternating Sides (3x p Side)
:20 Elbow Side Planks
The Fun: 20:00 AMRAP or Partner Workout
20 DB Box Step Overs (~35#/20#)
10 Jumping Chin Ups
15 DB Step Overs
15 Jumping Squats
10 DB Step Overs
20 Sit Ups
- Partner Version:
Player 1: Max Box Step Overs
Player 2: 1x
10 Jumping Chin Ups
15 Air Squats
20 Sit Ups
And then, switch with Player 1, continuing their step over count from wherever they left off. Score is total number of step overs y’all accomplish as a team across the time allotted.
Friday
Class meets at 11:30am w/ Ricardo
WU:
5 - 10 - 15
Cal Row
10 Goblet Squats (35/26)
5 Single Arm Bent Over Rows p/ Arm
10 Count Dead Hang on the Pull Up Bar
The Strength: E3M x6*
5 Back Squats
+ 15/10 Cal Row
*Beginning at 2nd weight jump and adding weight when possible (EB-Light Weight-Starting Weight)
The Fun: 10:00 AMRAP
15 Quad Squats
12 Bent Over Rows (Barbell or DB)
9 Toes to Bar