CrossFit Katy

February 27th

Conditioning

As many reps as possible in 25 minutes of:

    10 Box Jumps (24"/20")

    10 Goblet Squats (55#/35#)

    10 One-Arm Kettlbell Swings (55#/35#)

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ADVANCED CLASS

Warm up

1,000 meter row

40 pistols

40 hollow rockers

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Strength

Back Squat

3 - 3 - 3 - 3

*7 to 12 strict pullups after each set

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Conditioning

5 rounds for time of:

    25 double unders

    10 back squats (135#/95#)

    5 Power Snatch (135#/95#)

 

February 26th

Strength

Push Press

3 - 3 - 3 - 3

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Conditioning

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 reps of

    Push Press (135#/95#)

    Pull-ups

 

February 25th

Strength

Deadlift

3 - 3 - 3 - 3 - 3

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Conditioning

6 rounds for time of:

    10 wall balls (20#/14#)

    10 wall ball sit-ups

    10 kettlebell swings (55#/35#)

February 23rd

8 A.M. SQUAT CLASS

Back Squat

5 @ 55% of 1 RM

5 @ 65% of 1 RM

3 @ 75% of 1 RM

1 @ 85% of 1 RM

1 @ 95% of 1 RM

1 @ 1 RM + 5 lbs

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9 A.M. TEAM WOD

Teams of 3 complete

    100 wall balls, 1 person working at a time, then

    2 rounds of (1 person at each, rotate when complete)

        30 calorie row

        30 kettlebell swings

        30 push press (95#/65#)

    then,

    100 back squats (95#/65#), 1 person working.

 

February 22nd

Conditioning

6 rounds for time of:

    500 m row or 400 m run

    60 Double Unders (150 Singles)

*Must do 3 row and 3 run, you pick the order.

February 21st

Strength

Power Clean

5 - 5 - 3 - 3 - 1 - 1

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Conditioning

As many reps as possible in 8 minutes of:

    2 Power Cleans (70-75% 1RM)

    4 Dips (Ring/Bar/Box)

    6 Tall Box Jumps

February 20th

Conditioning

4 rounds for time of:

    25 kettlebell swings (55#/35#)

    25 kettlebell high pulls

    25 dumbbell ground to overhead

    200 meter farmers carry w/KB & DB

February 19th

Strength

Overhead Squat

3 - 3 - 3 - 3 - 3

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Conditioning

90 seconds max overhead squats (95#/65#)

60 seconds rest

90 seconds max burpees

60 seconds rest

90 seconds max double unders or lateral hops

February 18th

Skill/Technique Work

Toes-to-Bar

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Conditioning

For time complete:

    800 meter run

    30 toes-to-bar

    400 meter run

    30 toes-to-bar

    800 meter run

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Warmdown

Tabata Slamballs

 

February 17th

4 P.M. Run Class @ Beckendorf Junior High

4 x 400 meters (run straights, walk turns)

2 x 800 meters

8 x 100 meters

1 x 800 meters

4 x 100 meters