Saturday


CrossFit The Challenge – CrossFit

Metcon

Ball Warmup (No Measure)

3Rounds

10 Medball cleans

10 Ball Slams

10 Kneeling Ball slams over left knee

10 Kneeling Ball slams over right knee

10 Wallballs
10min cap

Metcon (Time)

“DVB”

For time:

Run 1 mile with a 20-lb. medicine ball

Then, 8 rounds of:

10 wall-ball shots

1 rope ascent

Run 800 meters with a 20-lb. medicine ball

Then, 4 rounds of:

10 wall-ball shots

1 rope ascent

Run 400 meters with a 20-lb. medicine ball

Then, 2 rounds of:

10 wall-ball shots

1 rope ascent

Post time to comments.

Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.

Vanbuskirk is survived by his wife, Adriana; sister, Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.

Warm-up

Friday

CrossFit The Challenge – CrossFit

Metcon (4 Rounds for reps)

With a running clock: Each Part for reps

…at the 0:00

AMRAP 5

30 Double Unders

10 T2B

…at the 10:00

AMRAP 5

20 Double Unders

15 KBS 53/35lbs

…at the 20:00

AMRAP 5

15 Cal Row

10 Thrusters, 75/55lbs

…at the 30:00

AMRAP 5

10 Cal Row

15 Power Cleans, 75/55lbs

L1: 30Singles+10LegLifts

20Singles+15KBS light

15Cal/10 light or sandbag

10Cal/15 light or sandbag

L2: Rx

L3: 30Cal Airdyne/10T2B

20Cal Airdyne/15KBS 70/53lbs

15Cal Row/10Thr 95/65lbs

10Cal Row/15PC 95/65

1Cluster Every15sec

Every 15seconds:

1 Cluster (Squat Clean Thruster)

*add load after each successfull lift, start with an empty bar.

*score is your heaviest load

*once you fail the Cluster move on to the Clean+Jerk (anyhow)

*once you cannot complete 1rep every 15seconds you are done, no skipping lifts

Thursday


CrossFit The Challenge – CrossFit

Metcon (AMRAP – Reps)

From 0:00-3:00, perform 3 rounds of:

3 pull-ups

6 push-ups

9 squats

From 3:00-6:00, perform 3 rounds of:

4 pull-ups

8 push-ups

12 squats

From 6:00-9:00, perform 3 rounds of:

5 pull-ups

10 push-ups

15 squats

From 9:00-12:00, perform 3 rounds of:

6 pull-ups

12 push-ups

18 squats

Etc.

Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.

L1: San, jumping Pullups or ring rows

L2: rx or san

L3: rx

Warm-up (No Measure)

1min pvc dislocates

For time: 6min cap

150/100m Row

10 Burpees Over Rower

150/100m Row

20 Wallballs 20/14#

150/100m Row

30 Ball Slams 30/20#

150/100m Row

40 Ball Twist L/R=1

Shelley


CrossFit The Challenge – Personal Training

Metcon (12 Rounds for time)

Every 3 minutes, for 36 minutes (3 sets of each), for times:

Station 1 – 25 Calories of Airdyne Bike

Station 2 – 25 Singles unders+ 5 Strict Handstand Push-Ups

Station 3 – Run 300 Meters

Station 4 – 15 Leg Lifts + 20 Push Presses 45lbs

Wednesday

CrossFit The Challenge – CrossFit

Metcon (12 Rounds for time)

Every 3 minutes, for 36 minutes (3 sets of each), for times:

Station 1 – 40/30 Calories of Rowing

Station 2 – 25 Double-Unders + 10/5 Strict Handstand Push-Ups

Station 3 – Run 400 Meters

Station 4 – 15 Toes to Bar + 20 Push Presses (75/55 lbs)

L1: san, 35/25cal Bike

50Singles + 10/5 HSPU progressions

Run 400m

20Abmats+20Pushpress light

L2: rx or san

L3: 60/40 Cal Airdyne or 50/35cal Rowing

50DU+20/15Strict HSPU

400m Run

20T2B+20PushPress 95/65lbs

Warm-up (No Measure)

1min pvc dislocates

15 BendOver Squat stretch

5rds: Every 30seconds

5 Hang Power Cleans +

5 Front Squats +

5 Push Press +

build in weight, start with empty bar

Monday


CrossFit The Challenge – CFTC Bootcamp

Metcon (AMRAP – Reps)

Teams of 2 IGOUGO:

4min AMRAP:

25 Clean and Jerks with sandbag+

Max reps Rope Climbs

1min rest

4min AMRAP:

25 Box Jumps each+

Max Wallclimbs onto box

1min rest

4min AMRAP:

25 Burpee Ball Slams 30/20lbs +

Max Calories Row/Bike

1min rest

4min AMRAP:

25 Alternating KB Snatches each +

Max Ball Overs 20/14/10lbs

Monday

CrossFit The Challenge – CrossFit

Warm-up (No Measure)

2min couch strech

2min pigeon stretch

4min cap:

35 wallballs

35 toes to bar/ leg lifts

35 airsquats

L1: 25reps each

L2: 30reps each

L3: rx

Metcon (Time)

For time:

135/95-lb. squat cleans, 10 reps

50 GHD sit-ups

135-lb. squat cleans, 8 reps

40 GHD sit-ups

135-lb. squat cleans, 6 reps

30 GHD sit-ups

135-lb. squat cleans, 4 reps

20 GHD sit-ups

135-lb. squat cleans, 2 reps

10 GHD sit-ups

L1: san, light bar or sandbag, abmat situps,

L2: 95/65 abmats or rx

L3: rx 135/95lbs

Monday 8/22/16


CrossFit The Challenge – CrossFit

Metcon (Time)

135/95-lb. squat cleans, 10 reps

50 GHD sit-ups

135/95-lb. squat cleans, 8 reps

40 GHD sit-ups

135/95-lb. squat cleans, 6 reps

30 GHD sit-ups

135/95-lb. squat cleans, 4 reps

20 GHD sit-ups

135/95-lb. squat cleans, 2 reps

10 GHD sit-ups

L1: san, abmats, sandbag or light bar

L2: rx or 95/65#

L3: rx

Warm-up (No Measure)

2min couch stretch 1min each side

2min pigeon stretch 1min each 4min to accumulate

35Wallballs

35toes to bar/leglifts

35airsquats

Saturday


CrossFit The Challenge – CrossFit

Today we will only have a 8am class NOT 9am!!

Metcon (AMRAP – Reps)

Running Clock WOD:

0-10min:

Every 2min:

15/10Cal Row/Bike

10 GHD Situps

5 Muscle Ups

L1:san, jumping bar mus, abmats

L2: san

L3: 15 Cal AD, 15GHD, 5 MUS

10-15min rest

15-35min:

20EMOM

Odd: 10 Back Squat at 50-60%

Even: 10 Handstand Pushups

L1: San, HSPU variation

L2: rx or san

L3: SHSPU, 225lbs

Warm-up (No Measure)

3min shoulder activation

3min Straddle sit at wall

Friday


CrossFit The Challenge – CrossFit

Warm-up

1min PVC dislocates

5min Running Clock:

0-3:00

3min to accumulate:

20 Medball Cleans

20 Shoulder touches

20 Burpees

20 Double Unders

Max TIME UNBROKEN Front Rack Bottom Squat Hold at 50% 1RM Front Squat

*stop at 3min and you have a potential 2min to accumulate hold

Metcon (AMRAP – Reps)

Every minute, on the minute, for 21 minutes (7 Sets):

Minute 1: 10 Burpee Box Jump Overs (24″/20”)

Minute 2: 15 Wall Ball Shots (20/14lbs)

Minute 3: 20 Double Unders + 5 Toes-to-Bar

L1: 6 Burpee Box Step Overs, 15 Wallballs you pick height and load, 20 singles + 5 leg lifts or 5 Doubles + 5 Leg lifts

L2: Rx or 8 BBJO,

L3: 30min (10rds), 30/20lbs WBs, 30 Double Unders + 8 Toes to Bar
score is 1rep for each minute completed

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