Wednesday 8.21.19

Fitness & Open
“Frank the Tank”
AMRAP 5:
Buy-In: 50 Wall Balls (20/14)
AMRAP in Time Remaining:
12 Deadlifts (185/135)
12 Flip Flop Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wall Balls (20/14)
AMRAP in Time Remaining:
9 Deadlifts (225/155)
9 Flip Flop Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wall Balls (20/14)
AMRAP in Time Remaining:
6 Deadlifts (275/185)
6 Flip Flop Burpees

Alpha

HS Walk Con
5 Rounds, Not For Time:
500 Meter Bike Erg
40 Double Unders
30' Handstand Walk

Midline
Accumulate 2 Minutes in an L-Sit on Parallettes
*Every Break: 5 Tempo Hip Extensions

Track Work
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run
*Equal Work/Rest Ratio

Tuesday 8.20.19

Fitness & Open
“30 Rock”
AMRAP 20:
30 Kettlebell Swings (53/35)
30 Push Press (95/65)
21/15 Calorie Assault Bike
30 Toes to Bar

Alpha

Gymnastics Con
5 Rounds:
300 Meter Row + 40% Unbroken Ring Muscle-ups

Strict Press
5 Sets of 3

Push Press Complex
On the 2:00 x 5 Sets:
1 Pausing Drive
1 Drive
2 Push Presses

Monday 8.19.19

Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats

Barbell: 78% of 3 Rep Max Back Squat


Fitness & Open
“Dirty Water”
For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row

CAP 12

Alpha

Snatch Grip Sotts Press
5 Minutes to Build to Moderate Set of 3

Snatch Drop
5 Minutes to Build to Moderate Set of 3

Squat Snatch Stamina
On the Minute x 5:
5 Touch and Go Squat Snatches


Saturday 8.17.19

BEACH DAY TOMORROW!! 4P-8P

Overhead Walking Lunge
4 Sets:
50' Barbell Overhead Walking Lunge

Build in load each set of keep the same challenging weight across; 

Teams of 2:
With a 22 min Running Clock

Complete Karen For TIme!

150 Wall balls 30/20#


Remaining Time: AMRAP Devil’s Press 50/35#
*One partner farmer hold while other works 90/70#

Friday 8.16.19

Fitness & Open
“Hang Nail:
AMRAP 16:
30 Dumbbell Hang Clean and Jerks 50/35#
25/18 Calorie Assault Bike
20 Barbell Facing Burpees
15 Deadlifts 245/165#

Alpha

Deadlift
3 Reps @ 70%
1 Rep @ 75%
3 Reps @ 70%
1 Rep @ 80%
3 Reps @ 70%
1 Rep @ 85%

Midline
3 Giant Sets:
6 Glute Ham Raises
9 Strict Toes to Bar
15 Weighted Hip Extensions
21 Weighted AbMat Sit-ups
Rest 1:30 Between Sets


Thursday 8.15.19

40 Minute Bike
Every 5 Minutes (8 Sets):
5 Strict Pull-ups
100' Single Arm Farmers Carry (Each)
20 Second Hollow Hold

Fitness & Open
--- Upper Body ---

1. Puppy Pose - 1:00

youtu.be/GJmSVwsnQaI

2. Shoulder to Floor - 1:00/each

youtu.be/D0li2U56nO4

3. Wrist Stretches - 1:00

youtu.be/-L-8YRim2nw

 

--- Lower Body ---

1. Couch Stretch - 2:00/each

youtu.be/kbId9zYgoFQ

2. Pigeon Pose - 2:00/each

youtu.be/n5M-JlU210I

3. Butterfly - 1:30

youtu.be/mdYNs0nV5-8

4. Pike - 1:00

youtu.be/WSkPQ1lXfNk

5. Straddle - 1:00

youtu.be/HZRZ18fDleg

6. Kneeling Split - 1:00

youtu.be/0yxwdjCtM1Y


Wednesday 8.14.19

On the 1:30 x 5 Sets:
Pausing Clean Pull
Low-Hang Squat Clean
Front Squat


Fitness & Open
“IHOP”
AMRAP 15:
60 Double Unders
30/24 Calorie Row
5 Power Cleans (165/115)
5 Hang Squat Cleans (165/115)
5 Squat Cleans (165/115)

Alpha

Barbell Cycling
For Time:
10 Squat Cleans (45%)
8 Squat Cleans (55%)
6 Squat Cleans (65%)
4 Squat Cleans (75%)
2 Squat Cleans (85%)

Body Armor
3 Giant Sets:
9 Suitcase Deadlifts (Each Side)
15 Weighted Glute Bridges
30 Banded Pull-Aparts

Rest 2 Minutes Between

Track Work
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run
*Equal Work/Rest Ratio

Tuesday 8.13.19

Happy Birthday adriANNE :)

Fitness & Open
“Swole Cycle”
8 Rounds of 20 Seconds On / 10 Seconds Off:
Strict Pull-ups
Assault Bike Calories
Strict Handstand Push-ups
Assault Bike Calories

CAP 16

Strict Press
5x3

Bench Press
5x3

Midline
3 Sets, Not For Time:
10 Inchworms
30 GHD Sit-Ups


Monday 8.12.19

REASON BASELINE CHALLENGE - Hit the baseline workout with two or more friends watching. Beat your old score, write your old score and new score on the board. Coach will grab you a Nocco and take a pic with it! Good thru the rest of August

Late Happy Birthday to Andrea!

Fitness & Open
“Hit and Run”
3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches (70/50)
21 Single Dumbbell Squats (70/50)

CAP 18

Alpha

Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats

Barbell: 75% of 3-Rep Max Back Squat

Power Snatch
On the 1:30 x 7 Sets:
1 Pausing Power Snatch
1 Pausing Low-Hang Power Snatch


BOX BULLETIN

- Ben & Dannys Sampling Monday 8/12 5P-8P’=
- Bring a Friend THIS FRIDAY // HAVE THEM GO TO OUR WEBSITE TO REGISTER FOR BAFD. (https://www.crossfitreason.com/baf-day)

- Reason Beach Bonfire Day - 8/18/19 4P Sunday
- SGV Throwdown: CF West Covina 8/25 Sunday

Saturday 8.10.19

Thruster
In groups of 2, Build to a 10RM Thruster


“LOG PT V3”

Teams of 4:

100’ Worm lunge (Four Working)

100 Pull Ups (One Working)

100’ Worm Lunge (Four Working)

100 Pull Ups (One Working)

100 Synchro DB Thrusters 50/35# (Two Working)*


*At 20, 40, 60, 80 - Ski 10 cal

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