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CrossFit WOD – Monday June 29th, 2020

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Warm-up (No Measure)

400m Team Run (find a buddy and stick with the entire time!)

Into…

AMRAP x 5 MINUTES (w/ empty barbell)

10 Stiff-Legged Deadlifts

10 Alt. Elbow Punches

5 Strict Press from the front

5 Strict Press from behind neck

10 Backrack Alt Step Back Lunges

Strength

Push Jerk (Heavy 5-Rep)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 5-Rep Push Jerk

(Score is Weight)

Workout

Metcon (Time)

FOR TIME*

15-12-9-6-3

Deadlift (155/95)|(115/75)

Push Jerk

*Complete a 200m Run after each full set.

(Score is Time)

CFP Mobility

https://vimeo.com/432444779/ffec40bb9b

CrossFit WOD – Saturday June 27th, 2020

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Warm-up (No Measure)

2:00 Cardio Choice

Into…

AMRAP x 8 MINUTES

10 Scap Push Ups

20 Shoulder Taps

10 Samson Lunges

10 Elbow Punches w/ Barbell

Workout

Metcon (No Measure)

EMOM x 20 MINUTES

MIN 1 – :50 Up-Down Over Bar

MIN 2 – :50 Front Rack Lunges (155/105)|(115/75)

MIN 3 – :50 Barbell Front Rack Hold

MIN 4 – Rest

(No Measure)

Optional Finisher

Metcon (No Measure)

3 SETS

30 Deadbugs

30 Hollow Rocks

-Rest as Needed b/t Sets-

(No Measure)

CFP Mobility

https://vimeo.com/430504823/ed8d2d6d92

CrossFit WOD – Friday June 26th, 2020

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Warm-up (No Measure)

2 ROUNDS

10 PVC Pass Throughs

10 Alt. Groiners

20 Jumping Jacks

2 ROUNDS

10 Bootstrappers

10 Behind the Neck Snatch Grip Shoulder Presses

20 Single Unders

2 ROUNDS

10 Snatch Deadlifts

10 Hang Muscle Snatches

20 Double Unders

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Establish a Heavy Set of the Complex

1 Snatch Deadlift

+

1 Hang Power Snatch

+

1 Power Snatch

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

50 Double Unders

7 Power Snatches (115/75)|(75/55)

50 Double Unders

7 Push Press

(Score is Rounds + Reps)

CFP Mobility

https://vimeo.com/430502367/7c40ecaea8

CrossFit WOD – Thursday June 25th, 2020

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Warm-up (No Measure)

3 ROUNDS

10 Alt Groiners

5 Push Up to Pike

10 Alt Reverse Lunges

Into …

2 ROUNDS

5/5 Single Arm DB Strict Press

10 Single DB Up-Downs

20 Alt Single DB Reverse Lunges

Into…

1 ROUND

5/5 DB Windmills

10 Single DB Burpees

10 Alt Single DB Step-Ups

Strength

Metcon (Weight)

5 SETS ON A 12:00 CLOCK…

3/3 DB Turkish Get-Ups*

*Perform 3 reps in a row on one side then 3 reps in a row on the opposite side. Execute perfect reps. Rest as needed b/t sets.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

400m Single DB Suitcase Carry (50/35)|(35/20)

20 Single DB Burpees

60 Weighted Step-Ups (24/20)*

20 Single DB Burpees

400m Single DB Suitcase Carry

*DB can be held any way for the Step-Ups.

(Score is Time)

CFP Mobility

https://vimeo.com/430503865/634a777acf

CrossFit WOD – Wednesday June 24th, 2020

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Warm-up (No Measure)

AMRAP x 5 MINUTES

:15 Knee to Chest Walk

:15 Toe Walk

:15 Heel Walk

:15 High Knees

:15 Butt Kickers

:15 High Skips

Workout

Metcon (Time)

EVERY 5:00 FOR 5 SETS

15 Toes to Bar

25 Slam Balls (30/20)|(20/10)

400m Run

-Rest Remaining Time b/t Sets-

(Score is Time)

Cool Down

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK…

4:00 Foam Roll Lats and Upper Back

into…

4:00 of Flow Stretching

– Cobra Stretch

– Child’s Pose

– Pigeon (L/R)

(No Measure)

CFP Mobility

https://vimeo.com/430506478/997a2355e6

CrossFit WOD – Tuesday June 23rd, 2020

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Warm-up (No Measure)

2 ROUNDS

10 Bootstrappers

10 Alt Groiners

10 Moose Antlers/Arm

Into…

2 ROUNDS

5 Clean Grip Deadlift

5 Hang Muscle Cleans

10 Alt Elbow Punches

5 Front Squats

Strength

Metcon (Weight)

5 SETS*

1 High Hang Power Clean

+

2 Hang Power Clean

+

3 Front Squat

*Start Moderate and Build to Heavy

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

15 Hang Squat Cleans (135/95)|(95/65)

35 Sit-Ups

(Score is Time)

CFP Mobility

https://vimeo.com/430503865/634a777acf

CrossFit WOD – Monday June 22nd, 2020

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Warm-up (No Measure)

CHIPPER WARM-UP (7:00 Cap)

10 Up-Downs

300m Row (moderate)

10 Burpees

200m Row (moderate-high)

15 Med-Ball Front Squats

100m Row (high)

15 Med-Ball Thrusters (:01 pause overhead)

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Handstand Walk, Wall Walk Skill or Handstand Hold

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

25/20 Cal Row

20 Alt. DB Snatch (50/35)|(35/20)

15 Handstand Push-ups

(Score is Rounds + Reps)

CFP Mobility

https://vimeo.com/430502367/7c40ecaea8

Latest COVID19 Update – Face Coverings

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Effective immediately….help us slow the spread. 

The health and safety of our entire community is our number one priority. We ask that when you are hanging out in the common areas at the front door and at our front desk that you please wear a mask.

Once you are in your workout area and safely distanced you may remove your mask. We have brought back the taped workout areas and will do our best to keep everyone socially distanced.

We know there are definitely strong opinions about masks. Please know that the Gilbert Town Council and Maricopa County has adopted an emergency order requiring the wearing of face coverings in public effective today, June 19th, 2020 at 5:00pm.

Under the emergency order, people are required to wear a face covering in the following circumstances: 

  • When entering and while inside town-owned buildings and facilities
  • In such indoor or outdoor places where persons are unable to maintain safe physical distancing (six or more feet separation) from others not of their own household.

The following exceptions are in place:

  • In settings where it is not practical or feasible to wear a face covering
  • Those who cannot wear a face covering due to a medical or behavioral condition

The emergency order will remain in effect for 30 days or until modified or rescinded by the Town of Gilbert.

We know that it is not possible to wear a mask while working out so lets do our best to keep socially distanced, keep everyone healthy and stay in compliance with Gilbert . 

CrossFit WOD – Saturday June 20th, 2020

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CrossFit Preferred – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Kang Squats

10 Alt. Groiners

20 Mountain Climbers

Into…

AMRAP x 5 MINUTES

5 Med Ball Front Squats

10 Med Ball Push Press

20 Jumping Jacks

Workout

Metcon (Time)

FOR TIME

50-40-30-20-10

Wall Balls (20/14)|(14/10)

30-60-90-120-150

Double Unders

(Score is Time)

Finisher

Metcon (No Measure)

“TABATA”

8 SETS (:20 ON / :10 OFF)

Med Ball Russian Twists

(No Measure)

CFP Mobility