(405) 463-XFIT

Midline March

STRENGTH:

Bench Press

5 x 3

CONDITIONING:

Three Rounds for Time

25 Sit Ups

50 Ft Handstand Walk (100Ft Bear Crawl)

50 Ft Double KB Overhead Walking Lunge (53/35)

CORE/MOBILITY:

1 Min Upward Dog

1 Min Thread the Needle

 

Cindy

STRENGTH:

Deadlift

5 x 2

Two second decent from each rep.

CONDITIONING:

20 Min AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

CORE/MOBILITY:

1 Min Couch Stretch

1 Min Child’s Pose

30 V Ups

Fight Gone Bad

Running and Rowing today at 1PM!

CONDITIONING:

Three Rounds for Reps

1 Min Wallballs (20/14)

1 Min Sumo Deadlift High Pulls (75/55$

1 Min Box Jump 20 inch

1 Min Push Press (75/55)

1 Min Calorie Row

1 Min Rest

Olaf

STRENGTH:

DB Lateral Box Step Ups

4 x 10

Barbell Hollow Body Fluttter Kicks

4 x 50

CONDITIONING:

Five Rounds for Time

5 Squat Cleans (155/105)

25 Push Ups

CORE/MOBILITY:

1 Min Scorpion

:30 Biceps On Post

Randy

CAPACITY TEST:

500M Row Time Trial

CONDITIONING:

For Time…

75 Snatches (75/55)

CORE/MOBILITY:

10 Strict Toes to Bar

1 Min Child’s Pose

1 Min Twisted Cross

10 Strict Toes to Bar

Flight Simulator

Get registered for the Running and Rowing course! This Saturday from 1PM to 3PM!

STRENGTH:

Overhead Squat

5 x 3 with 2 second Pause in bottom of rep three.

CONDITIONING:

With a partner…

5-10-15-20-25-30-35-40-45-50–45-40-35-30-25-20-15-10-5

Unbroken Double Unders

You Go I Go

CORE/MOBILITY:

1 Min Downward Dog

:30 Calves On Post

1 Min Straddle

Nasty Girls

STRENGTH:

Reverse Lunge

4 x 10

CONDITIONING:

Three Rounds for Time…

50 Air Squats

7 Ring Muscle Ups (14 Pull Ups and 14 Dips/Push Ups)

10 Hang Power Cleans (135/95)

CORE/MOBILITY:

1 Min Puppy Pose

1 Min Samson Stretch

2 Min Plank Hold

Christine

We will have a Benchmark Make Up day on Sunday, September 16th from 2PM to 4PM. You may choose TWO workouts you have missed or will miss to make up. They must done in full and within the two hour time frame. No exceptions. This is your only makeup time.

STRENGTH:

Bench Press

5 x 3

CONDITIONING:

Three Rounds for Time…

500M Row

12 Bodyweight Deadlifts

21 Box Jumps (24/20)

CORE/MOBILITY

1 Min Legs On Wall

1 Min Pigeon Pose

30 V Ups

Pillar will now be offered as additional programming on Monday available to everyone. It may be completed during gym time, but will no longer meet as a class.

PILLAR:

Six Rounds Not For Time

50Ft Overhead Barbell Walk (HAP)

:20 Dip Lockout Ring Support Hold

10 Rower Pike Abs

20 Banded Pull Throughs

CrossFit Total

Olympic Lifting at 9:30AM

CONDITIONING:

Three Attempts each Lift

Back Squat

Shoulder Press

Deadlift

Score is best lift from each movement.

Helen

STENGTH:

Deadlift

6 x 2

3 second decent on BOTH reps

CONDITIONING:

Three Rounds for Time…

400M Run

21 KB Swings (53/35)

12 Pull Ups

CORE/MOBILITY:

:30 Bowler Stretch

1 Min Downward Dog

200 Flutter Kicks