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CrossFit

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Friday: 9.16.16

Friday: 9.16.16

CrossFit Friday:

Gymnastics/Strength:

3 Rounds, Alternate-

Max Reps T2B

Rest 90 seconds

Split Farmer/Waiter Carry x 50’x2

Rest 90 seconds

Conditioning:

5 Rounds for time-

10 Alt DB Power Snatch

50’ Walking Lunge w/45/25# plate held against chest

30 Mountain Climbers (Counted as: 1,2,3,etc.)

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Thursday: 9.15.16

Thursday: 9.15.16

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CrossFit Thursday:

Strength:

Complex: (Hang Clean x 2 + Split Jerk x 2) – 6 x 1

Back Squat- 3×4 Warm-Up + 1 x 20

GH Raise: 3 x 5 w/2 count pause

Conditioning:

7 Minute AMRAP-

200m Run

2 Rope Climbs

Masters Thursday:

Strength:

Complex: (Hang Clean x 2 + Split Jerk x 2) – 6 x 1

Back Squat- 3×4 Warm-Up + 1 x 20

GH Raise: 3 x 5 w/2 count pause

Conditioning:

7 Minute AMRAP-

250m Row

2 Rope Climbs or 4 Rope Walk-Ups

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Wednesday: 9.14.16

Wednesday: 9.14.16

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CrossFit Wednesday:

Gymnastics/Strength:

3 x 10 DB Reverse Lunges (Held at sides)

3 x 7 Bottoms Up KB Press (Single Arm)

3 x 10 KB Renegade Rows (5 per arm)

3 x 3 Strict Tempo Rings Dips at 5532

3 x 3 Straddle Body Lever (on floor w/7 second descent)

Conditioning:

30-20-10 for time-

DB Thrusters

Hand Release Push Ups

Double Unders (60-40-20)

Masters Wednesday:

Strength:

Complex: Hang +Hi Hang Snatch: 4 x 3

Front Squat: 3 x 3 Tempo: 33X1

Accessory:

GH Raise: 3 x 5 w/3 second descent

Conditioning:

For time-

75 KB Russian Swings

75 Ab Mat Sit Ups

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Tuesday: 9.13.16

Tuesday: 9.13.16

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CrossFit Tuesday:

Strength:

Complex: Hang +Hi Hang Snatch: 4 x 3

Front Squat: 3 x 3 Tempo: 33X1

Accessory:

GH Raise: 3 x 5 w/3 second descent

Conditioning:

For time-

100 KB Russian Swings

100 Ab Mat Sit Ups

Masters Tuesday:

Gymnastics/Strength:

3 x 10 DB Reverse Lunges (Held at sides)

3 x 7 Bottoms Up KB Press (Single Arm)

3 x 10 KB Renegade Rows (5 per arm)

3 x 3 Strict Tempo Rings Dips at 5532

Conditioning:

30-20-10 for time-

DB Thrusters

Hand Release Push Ups

Double Unders (60-40-20)

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Monday: 9.12.16

Monday: 9.12.16

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CrossFit Monday:

Strength:

Sumo Deadlift: 4×3

Push Press: 4×3

Midline: Hollow Hold x ½ Tabata

Conditioning:

10 Minute AMRAP-

15 Wall Balls

10 Burpee Pull Ups

Masters Monday:

Strength:

Sumo Deadlift: 4×3

Push Press: 4×3

Midline: Hollow Hold x ½ Tabata

Conditioning:

10 Minute AMRAP-

15 Wall Balls

5 Burpee Pull Ups

CF 9.2
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Friday: 9.2.2016

Friday: 9.2.2016

CrossFit Friday:

Gymnastics/Strength:

3 Rounds, Alternate-

Weighted Push-ups x 10 + Max Reps Unweighted (No pausing during max reps)

Rest 90 seconds

Front Rack Barbell, Walking Lunge x 50’

Rest 90 seconds

Conditioning:

For time-

Row x 1000m

50 Thrusters @ 95/65#

M 9.1
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Thursday: 9.1.2016

Thursday: 9.1.2016

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CrossFit Thursday:

Strength:

Complex: (Hang Power Clean x 2 + Split Jerk x 2) – 6 x 1

Back Squat- 3×4 Warm-Up + 1 x 20

GH Raise: 3 x 7

Conditioning:

7 Minute AMRAP-

2 Alternating DB Snatch

2 T2B

*Go up by 2 per round

Masters Thursday:

Strength:

Complex: (Hang Power Clean x 2 + Split Jerk x 2) – 6 x 1

Back Squat- 3×4 Warm-Up + 1 x 20

GH Raise: 3 x 7

Conditioning:

7 Minute AMRAP-

2 Alternating DB Snatch

2 T2B

*Go up by 2 per round

CF 8.31
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Wednesday: 8.31.2016

Wednesday: 8.31.2016

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CrossFit Wednesday:

Gymnastics/Strength:

3 x 10 DB Reverse Lunges (Held at sides)

3 x 7 HSPU

3 x 10 Supine Barbell Rows

3 x 10 Strict Rings Dips

3 x 20 V-Ups

Conditioning:

4 RFT-

12 6” Target Burpees

12 Russian KB Swings

12 OHS @ 75/55#

Masters Wednesday:

Strength:

Hang Snatch: 5 x 3

Front Squat: 3 x 3 Tempo: 33X1

Accessory:

GH Raise: 3 x 7

Conditioning:

3 RFT-

20 Wall Balls

50 Double-Unders

200m Run

M 8.30
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Tuesday: 8.30.2016

Tuesday: 8.30.2016

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CrossFit Tuesday:

Strength:

Hang Snatch: 5 x 3

Front Squat: 3 x 3 Tempo: 33X1

Accessory:

GH Raise: 3 x 7

Conditioning:

3 RFT-

20 Wall Balls

50 Double-Unders

200m Run

Masters Tuesday:

Gymnastics/Strength:

3 x 10 DB Reverse Lunges (Held at sides)

3 x 7 HSPU

3 x 10 Supine Barbell Rows

3 x 10 Strict Rings Dips

3 x 20 V-Ups

Conditioning:

4 RFT-

12 6” Target Burpees

12 Russian KB Swings

12 OHS @ 75/55#

CF 8.29
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Monday: 8.29.2016

Monday: 8.29.2016

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CrossFit Monday:

Strength:

Sumo Deadlift: 6 x 4

Push Press: 6 x 4

Conditioning:

12 Minute AMRAP-

10 Push Ups

10 Pull Ups

10 Power Cleans @ 95/65#

10 Ab Mat Sit Ups

Masters Monday:

Strength:

Sumo Deadlift: 6 x 4

Push Press: 6 x 4

Conditioning:

12 Minute AMRAP-

10 Push Ups

10 Pull Ups

10 Power Cleans @ 95/65#

10 Ab Mat Sit Ups