Monday, October 20, 2014

Tuesday

PRE WOD WARM UP

1. Foam roll x 5 min (target t-spine and lats)
Thera band shoulder warm up

2. Inch worm to push up down and back
10 goblet step ups 
10 wall ball
5 burpee broad jump
10 kb swings
2 giant walks
x 2 rounds


SKILL / STRENGTH

4 sets:
handstand hold 30 seconds (nose to wall)
5-10 ring push ups
10 kipping swings 
90 seconds rest
* If you can do ring Mu's do your kipping swings on rings if your not there yet do them on the pull up bar if you have not yet begun kipping pull ups do 20 hollow rocks as a sub.


Amrap 7:
7 HSPU's
35 double Unders
At the 7 minute mark max unbroken plank hold


Sunday, October 19, 2014

Monday

Congrats to our Rumblers that competed this past weekend at CrossFit Cape Cods team throwdown
thanks to all those that came out and cheered for our competitors. Rumble brought home the win to share with our Rumble fam!

STRENGTH

Thruster
5x5
Work up to a heavy set
(from the ground)

METCON

In 3 minutes complete 25 burpees in the remaining time complete amrap of hang power clean and jerks. 3 rounds rest 1 minute between rounds.

(Rx)=bodyweight 
Level 3 135/95
Level 2 - 20 burpees /  95/65 
Level 1 - 20 burpees / 65/45

Thursday, October 16, 2014

Friday

WOD

400 meter run
3 Deadlifts 225/155
3 burpees
400 meter run
6 Deadlifts
6 burpees
200 meter run
9 Deadlifts
9 burpees
200 meter run
12 Deadlifts 
12 burpees
400 meter run
15 Deadlifts
15 burpees
400 meter run

Thursday

STRENGTH

Back Squat
5x2 
Work up to a heavy double

METCON

10 rounds each for time:
100 meter sprint 
3 muscle ups
Rest 1 min between rounds

Tuesday, October 14, 2014

Wednesday

WOD

Lurong #6

Amrap 8
Power Snatch 95/65
Toes to bar
15-12-9-6-3-6-9-12-15-12-9....etc.

Monday, October 13, 2014

Tuesday

SKILL / STRENGTH

4 sets
30 sec handstand hold
15 Maltese raise
Rest 30 seconds between exercises and sets

METCON

For time
21-15-9 of:
Strict pull ups
Strict handstand push-ups 
Toes to bar (you may kip)
Ring dips (you may kip)

Some scales to consider:
15-12-9
Or 
12-9-6
And as always we will go over more scales and modifications of all prescribed movements

Sunday, October 12, 2014

Monday, Happy Columbus Day

Hey everyone, just a quick announcement about the schedule for Columbus Day we will be open for the following class times:
6:30 am
9:30 am
4:00 pm

STRENGTH

3 sets of the complex:
Front rack lunge each leg +
Power clean +
Hang squat clean
(Ascending to a heavy set)

METCON

For time:
25 burpees
25 power cleans 135/95
25 burpees 
EMOM 7 wall balls 20/14
(25 Min. Cap)