SD Workouts 111025

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