MONDAY, SEPTEMBER 7th
HAPPY BIRTHDAY JENNY BRIDENBAUGH AND MELANIE DUNN!
HAPPY LABOR DAY, OPEN GYM 5am -11am
"HOTSHOTS 19"
- 6 Rounds For Time
- 30 Air Squats
- 19 Power Cleans (135/95 lb)
- 7 Strict Pull-Ups
- 400 meter Run
With a running clock, as fast as possible perform 6 rounds of the work in the order written: 30 Air Squats, 19 Power Cleans, 7 Strict Pull-Ups, and then a 400 meter Run.
Scaling OPTIONS:
A. 3-4 Rounds
B. 6 Rounds for time of:
15 Air Squats
10 Power Cleans (95/65)
5 Banded Strict Pull-ups
200m Run
Read more about the HERO Hotshots...
https://journal.crossfit.com/article/the-19
TUESDAY, SEPTEMBER 8TH
HAPPY BIRTHDAY, DONAVAN DEGRIE AND BRYAN BLASUCCI!
Front Squat 2x2,6x3@80%
- Complete a set every 90 seconds, on the 3rd - 8th set complete 3 reps -
B. 30:00 - 50:00
For Time:
27-21-15-9
Calorie Assault Bike/ Runner ( Ski/Row ERG Males 45-35-25-15)
KettleBell Swings (70/53)
*Women Cals. 21-15-10-6 (Ski/Row ERG Females 30-25-20-15
Target time:8-10 minutes
Time cap: 15 minutes
Scaling option
21-15-9-6 (Ski/Row ERG Males 45-35-25-15)
Calorie Assault Bike
KettleBell Swings (53/35)
*Women Cals. 16-12-8-4 (Females Ski/Row ERG Cals 20-15-10-5)
C. 50:00-60:00
3 sets
12 Dumbbell Seated Z-Press
8-12 Glute Ham Raises
WEDNESDAY, SEPTEMBER 9th
HAPPY BIRTHDAY KEVIN CAINE
A. 150:00-30:00
Bench Press 2x2,6x3@80%
- Complete a set every 90 seconds, on the 3rd - 8th set complete 3 reps -
B. 30:00 - 55:00
5 Rounds for time:
300m Run
20 Med Ball Cleans (20/14lbs)
10 Handstand Push-ups
Target time: 15-17 minutes
Time cap: 20 minutes
SCALING OPTION:
5 Rounds
200m Run
20 Med Ball Cleans (14/10lbs)
10 Push-ups OR 30 sec Handstand Hold
C. 55:00-60:00
Single Lax Ball first rib 2min per side
THURSDAY, SEPTEMBER 10th
HAPPY BIRTHDAY JENNY NORWOOD, MANNY CORCINO, and ANGELA DEROSSETT
A. 15:00-30:00
Deadlift 2x2,6x3@80%
- Complete a set every 90 seconds, on the 3rd - 8th set complete 3 reps -
B. 30:00 - 50:00
For Time:
50ft Single Arm Overhead Lunge Walk (50/35)
40 Pull Ups
50ft Single Arm OVHL
35 GHD’s
50ft Single Arm OVHL
30 Pull Ups
50ft Single Arm OVHL
25 GHD’s
50ft Single Arm OVHL
20 Lateral Burpees over Dumbbell
Target time: 15 minutes
Time cap: 20 minutes
SCALING OPTION:
50ft Lunge Walk (35/20)
25 Banded Pull Ups
50ft Lunge Walk (35/20)
35 Abmat Sit ups
50ft Lunge Walk (35/20)
15 Banded Pull Ups
50ft Lunge Walk (35/20)
25 Abmat Sit ups
50ft Lunge Walk (35/20)
20 Burpees
C. 50:00-60:00
3 sets
20 Dead bugs
10 Cat Cow
30 Flutter Kicks
FRIDAY, SEPTEMBER 11th
A. 15:00 -55:00
Every min (30 mins)
Min 1: 200/175m Ski (OR Row)
Min 2: 5 Box Jumps (40/30)
Min 3: 3 Power Snatches (165/115lbs)
Target time:
Ski OR Row - 40 seconds
Box Jumps - 30 seconds
Power Cleans - 30 seconds
* Time cap each set: 45 seconds
SCALING OPTION:
Every min (30 mins)
Min 1: 150/125m Ski
Min 2: 3 Box Jumps/Steps (30/24, 24/20, 16/12)
Min 3: 3 Power Snatch (135/95, 115/75, 75/55lbs)
B.
3 rounds
45sec -1:00 sandbag hold
10 DB Alt. DB Bench Press
10 Bent Over Double DB Rows
SATURDAY, SEPTEMBER 12th
8am TRACK WOD at Hendersonville High School Track
Gym CLOSED Saturday and Sunday due to a conference
Run "Aerobic Capacity"
600m easy pace, 3min rest,
400m moderate pace, 2min rest,
300m fast pace, 2-3min rest,
200m faster pace, 3-5min rest,
2x (100m controlled sprint, 300m walk)
Rest: 3-5min
1-mile (1609m) at max effort
*Score is mile time, comment total time