We are hosting a competition, SHOWDOWN AT THE SWAMP on June 17th! Sign up to compete, show up to support!
Monday 4/17/17
1.
Deadlift, 1 RM
2.
For Time:
500 Meter Row
1 Minute of Burpees
400 Meter Run
Tuesday 4/18/17
1.
Liam
For time:
800 Meter Weighted Run 45/25
100 toes-to-bars
50 Front Squats 155/105
10 Rope Climbs
800 Meter Weighted Run
Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.
U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.
His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.
He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.
Wednesday 4/19/17
1.
EMOM x 32
Minute 1- Sit-ups
Minute 2- Handstand Walk
Minute 3- Rest
Minute 4- Overhead Walking Lunges
Minute 5- Rest
Minute 6- Strict Chest-to-Bar Pull-Up or Chin-Ups
Minute 7- Strict Ring dips
Minute 8- Rest
Thursday 4/20/17
1.
4 rounds of:
4 Minute Row/Assault Bike or 800 Meter Runs
Rest 4 minutes between rounds
*Complete :30 side plank, L&R during rest
2.
Pigeon Pose- 2:00 each side
Dorsiflexion (Ankle)- 2:00 each foot
Friday 4/21/17
1.
Power Clean, 1RM
2.
For Time:
50 Front Squat 75/55
25 Push Jerk 155/105
50 Front Squat 75/55
Saturday 4/22/17
1.
5K Run or Row
*Come to CLASS. Sure you can run on your own but will you? Will you really push yourself? Will you really go a little harder to catch the person in front of you or not let someone catch you if you do this on your own? Grab a friend from class this week and challenge each other to be in class at 0700, 0930 or 1100. I will be there at 0930.
*Check WODIFY for times from all of your coaches:
Jake, Jessica, Brandon, Ben, Todd, Megan and Caitlin!
Sunday 4/23/17
*Make up missed workout from earlier in the week or ask the Coach for a personalized skill/strength/accessory workout.
Competitors Class – River Ruckus V Practice (Teams of 4)
BELOW ARE THE Rx STANDARDS, BUT SCALED OPTIONS WILL BE GIVEN IN CLASS!
“Row and Hold”
1k Row
Dead Lift Hold 275/185lbs
*One partner rows while the other holds in the top of a dead lift
+
“Hang Up”
75 Shoulder to Overhead 155/110lbs
Pull Up Bar Hang
*One partner performs S2O’s while the other hangs from the pull up bar.
+
“Easy Rider”
6min AMRAP
30 Box Jumps 24/20 and 30 TTB
1 Team member will accumulate calories on the assault bike while the other completes reps. Those competing will be allowed to use the bike(s), but all others will perform DUs.
*Only 2 team members work at a time, and teams can rotate out however they like.
6min AMRAP (immediately following)
30 CTBs and 30 WBs
1 Team member will accumulate calories on the assault bike while the other completes reps. Those competing will be allowed to use the bike(s), but all others will perform DUs.
*Only 2 team members work at a time, and teams can rotate out however they like.
+
“Phone a Friend” 15min Time Cap
40 Synchronized Burpees over Pole (Rogue Block)
*2 people work at at time, and each pair performs 20 burpees
2x200m Pole Transport
*Women will carry 50lb DB, and men will carry Rogue block
40 Synchronized Thrusters w/pole
*Thruster rep begins with DB or Rogue block on one shoulder, but instead of pressing overhead at the top of the rep the weight will simply be moved to the other shoulder. Coach will demo!
40 Synchronized Burpees
2x200m Pole Transport
40 Synchronized Thrusters
Team 100m Sprint to Finish
+
Team Snatch Ladder
* Teams will be given 2:00 at each station.
* Stations will progress from lighter to heavier weights.
* During each 2:00 interval, each team member must complete 1 snatch rep at the designated weight.
* All snatch variations are allowed, including muscle, power, squat and split snatches.
* Athletes can make as many attempts at each station as they’d like inside of the 2:00 window.
* Athletes that do not complete a rep inside the 2:00 window will not be allowed to move up to heavier weight stations. Their teammates that lifted successfully at the previous stations, however, will be allowed to advance.
* Co-Ed teams will have one male and one female bar at each station.
* Same sex teams will have one bar at each station.