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week 5 of 6: rebuild redux

Mon 09/28/20

5 x 2 Back Squat

AMRAP in 10 minutes of:
10 Medball Thrusters 20#/14#
10 R shldr/10 L shldr Medball Lunge
10 Medball Situps w/OH Press

Tues 09/29/20

5 x 5 Bench Press

“Toes-to-Helen”
3 rounds for time of:
400m run
21 KB Swings (American) 53#/35#
12 Toes-to-Bar

6:30pm Women’s Workout Class with Coach Paula

Wed 09/30/20

AMRAP in 15 minutes of:
3R/3L Turkish Get-Ups 53#/35#
turf-length 2KB front racked carry
12 Box Jumps 24″/20″
turf-length 2KB front racked carry
30 Double Unders

Thurs 10/01/20

4 rounds for time of:
12 Burpees
6 Deadlifts @ 125% bodyweight
400m run

6:30pm Olympic Lifting

 

Fri 10/02/20

5 x 2 Strict Press

AMRAP in 10 minutes of:
15 Wallballs 20#/14#
10 Push Ups
30 Double Unders

Sat 10/03/20 / Sun 10/04/20

Saturday:
10:30am Hero WOD

Sunday:
9:00am  Olympic Lifting

week 4 of 6: rebuild redux

Mon 09/21/20

5 x 5 Strict Press

AMRAP in 12 minutes of:
parking lot lap 2KB Farmer Carry 53#/35#
8 KB Sumo Deadlift High Pull
8 KB Goblet Squats
200m run/250m row

Tues 09/22/20

5 x 2 Deadlift

EMOM for 8 minutes of:
odd minutes: 15 Wallballs 20#/14#
even minutes: 30 Double Unders

6:30pm Women’s Workout Class with Coach Paula

Wed 09/23/20

3 times through the following sequence:
AMRAP in 2 minutes of:
12 Plate Ground-to-Overhead 45#/25#
10R/10L Medball Toe Taps (R+L=1)
<1 minute rest>
AMRAP in 2 minutes of:
12 Medball Slams 20#/14#
10 Burpees
<1 minute rest>
total all reps for score

Thurs 09/24/20

5 x 2 Bench Press

7 Rounds for time of:
7 Thrusters 95#/65#
7 Toes-to-Bar
7 Box Jumps 24″/20″

6:30pm Olympic Lifting

Fri 09/25/20

5 x 5 Back Squat

AMRAP in 10 minutes of:
10 2KB Deadlifts 53#/35#
15 KB Swings (Russian)
200m run/250m row

Sat 09/26/20 / Sun 09/27/20

Saturday:
10:30am Hero WOD

Sunday:
9:00am  Olympic Lifting

week 3 of 6: rebuild redux

Mon 09/14/20

5 x 3 Bench press

4 rounds for time of:
15 Thrusters 45#/35#
10 Box Jump-Overs 24″/20″
30 Double Unders

Tues 09/15/20

AMRAP in 25 minutes of:
parking lot-length R single-arm KB Front Rack Carry 53#/35#
parking lot-length L single-arm KB Front Rack Carry
15 KB Sumo Deadlift High Pull
200m run/250m row
parking lot lap 2KB Farmer Carry
15 KB Swings (American)
200m run/250m row

 

6:30pm Women’s Workout Class with Coach Paula

Wed 09/16/20

5 x 3 Back Squat (increasing weight)

AMRAP in 8 minutes of:
6 Medball Box Step Ups (MB on R shldr)
6 Medball Box Step Ups (MB on L shldr)
12 (6R/6L alt.) Medball Side-Slams
12 Toes-to Post

Thurs 09/17/20

5 x 3 Strict Press

AMRAP in 8 minutes of:
8 Push Press 95#/65#
8 Bar-Over Burpees
40 Double Unders

6:30pm Olympic Lifting

Fri 09/18/20

5 x 3 Deadlift

AMRAP in 10 minutes of:
5R/5L, alt. Floor Wipers 95#/65#
5R/5L, alt. Plank KB Drag-Through 53#/35#
5 R shldr/5 L shldr single-arm KB front rack Squat

Sat 09/19/20 / Sun 09/20/20

Saturday:
10:30am Hero WOD

Sunday:
9:00am  Olympic Lifting

week 2 of 6: rebuild redux

Mon 09/07/20

**Please note our shortened schedule for Labor Day:
5:30am CrossFit Class
6:30am CrossFit Class
11:00am-12:00pm Open Gym
12:00pm CrossFit Class
1:00pm Gym Closed**

2 x 5 Back Squat (increasing weight)
3 x 3 Back Squat (increasing weight)

AMRAP in 10 minutes of:
20 Push Press 45#/35#
15 KB Swings (American) 53#/35#
10 Box Jump-Overs 24″/20″

 

Tues 09/08/20

2 x 5 Bench Press (increasing weight)
3 x 3 Bench Press (increasing weight)

AMRAP in 10 minutes of:
10 Plate Ground-to-OH 45#/25#
5R/5L Lunge w/ Plate Rotation
30 Double Unders

6:30pm Women’s Workout Class with Coach Paula

Wed 09/09/20

AMRAP in 20 minutes of:
200m run
parking lot lap 2KB Farmer Carry 53#/35#
15 KB Swings (American)
200m run
lot-length R single-arm Front Rack Carry
lot-length L single-arm Front Rack Carry

Thurs 09/10/20

2 x 5 Strict Press (increasing weight)
3 x 3 Strict Press (increasing weight)

2 rounds of:
1 min. max rep Wallballs 20#/14#
1 min. rest
1 min. max rep Double Unders
1 min. rest
1 min. max rep Burpees
1 min. rest
(total all reps for score)

6:30pm  Olympic Lifting

Fri 09/11/20

2 x 5 Deadlift (increasing weight)
3 x 3 Deadlift (increasing weight)

AMRAP in 8 minutes of:
10 Push Ups
8 KB Burpee Deadlifts 53#/35#
6 2KB Front Rack Squats

Sat 09/12/20 / Sun 09/13/20

Saturday:
10:30am Hero WOD

Sunday:
9:00am  Olympic Lifting

week 1 of 6: rebuild redux

Mon 08/31/20

**Gym Closed**

Tues 09/01/20

3 x 5 Back Squat (increasing weight)
2 x 3 Back Squat (increasing weight)

AMRAP in 10 minutes of:
10 Medball Sit-Ups w/ OH Press
10 (5R/5L) in-place  Medball Lunges w/ torso rotation
10 Medball Slam Burpees

6:30pm Women’s Workout Class with Coach Paula

Wed 09/02/20

3 x 5 Strict Press (increasing weight)
2 x 3 Strict Press (increasing weight)

AMRAP in 8 minutes of:
5R/5L Plank KB Drag-Through + Push Up, 53#/35#
15 KB Swings (American) 53#/35#

Thurs 09/03/20

AMRAP in 15 minutes of:
15 Wall Balls 20#/14#
30 Double Unders
400m run/500m row

6:30pm  Olympic Lifting

Fri 09/04/20

3 x 5 Bench Press (increasing weight)
2 x 3 Bench Press (increasing weight)

4 rounds for time of:
20 Thrusters 45#/35#
20 Sit Ups
200m run/250m row

Sat 09/05/20 / Sun 09/06/20

Saturday:
**Please Note** There will be no 8:30am Human Movement Class Saturday Sept. 5
10:30am Hero WOD

Sunday:
9:00am  Olympic Lifting

Statewide Gym Closures In Effect By Order of AZ Governor Ducey

Mon 08/17/20

**Statewide Gym Closures Currently In Effect By Order Of Governor Ducey**

Tues 08/18/20

**Statewide Gym Closures Currently In Effect By Order Of Governor Ducey**

Wed 08/19/20

**Statewide Gym Closures Currently In Effect By Order Of Governor Ducey**

Thurs 08/20/20

**Statewide Gym Closures Currently In Effect By Order Of Governor Ducey**

Fri 08/21/20

**Statewide Gym Closures Currently In Effect By Order Of Governor Ducey**

Sat 08/22/20 / Sun 08/23/20

**Statewide Gym Closures Currently In Effect By Order Of Governor Ducey**

Statewide Gym Closures In Effect By Order of AZ Governor Ducey

Mon 08/10/20

**Statewide Gym Closures Currently In Effect By Order Of Governor Ducey**

Tues 08/11/20

**Statewide Gym Closures Currently In Effect By Order Of Governor Ducey**

Wed 08/12/20

**Statewide Gym Closures Currently In Effect By Order Of Governor Ducey**

Thurs 08/13/20

**Statewide Gym Closures Currently In Effect By Order Of Governor Ducey**

Fri 08/14/20

**Statewide Gym Closures Currently In Effect By Order Of Governor Ducey**

Sat 08/15/20 / Sun 08/16/20

**Statewide Gym Closures Currently In Effect By Order Of Governor Ducey**

Statewide Gym Closures in effect until Aug. 10 2020 By Order of AZ Governor Ducey

Mon 08/03/20

**Closed until Aug. 10 by order of AZ Gov. Ducey**

Tues 08/04/20

**Closed until Aug. 10 by order of AZ Gov. Ducey**

Wed 08/05/20

**Closed until Aug. 10 by order of AZ Gov. Ducey**

Thurs 08/06/20

**Closed until Aug. 10 by order of AZ Gov. Ducey**

Fri 08/07/20

**Closed until Aug. 10 by order of AZ Gov. Ducey**

Sat 08/08/20 / Sun 08/09/20

**Closed until Aug. 10 by order of AZ Gov. Ducey**

Statewide Gym Closures in effect until Aug. 10 2020 By Order of AZ Governor Ducey

Mon 07/27/20

**Closed until Aug. 10 by order of AZ Gov. Ducey**

Tues 07/28/20

**Closed until Aug. 10 by order of AZ Gov. Ducey**

Wed 07/29/20

**Closed until Aug. 10 by order of AZ Gov. Ducey**

Thurs 07/30/20

**Closed until Aug. 10 by order of AZ Gov. Ducey**

Fri 07/31/20

**Closed until Aug. 10 by order of AZ Gov. Ducey**

Sat 08/01/20 / Sun 08/02/20

**Closed until Aug. 10 by order of AZ Gov. Ducey**

week 1 of 6: Strength & Conditioning Pt I.

Mon 06/29/20

5 x 2 Strict Press

AMRAP in 8 minutes of:
5R/5L alt. in-place Medball Lunge w/torso rotation
10 Medball Slam Burpees
15R/15L alt. Medball Toe Taps

Tues 06/30/20

**Gym Closed until July 27 due to COVID-19 precautions, by order of AZ Governor Ducey**

Wed 07/01/20

**Gym Closed until July 27 due to COVID-19 precautions, by order of AZ Governor Ducey**

Thurs 07/02/20

**Gym Closed until July 27 due to COVID-19 precautions, by order of AZ Governor Ducey**

Fri 07/03/20

**Gym Closed until July 27 due to COVID-19 precautions, by order of AZ Governor Ducey**

Sat 07/04/20 / Sun 07/05/20

**Gym Closed until July 27 due to COVID-19 precautions, by order of AZ Governor Ducey**