Workouts

6/6/17

In a recent Instagram post by CrossFit New England owner and coach of multiple CrossFit Games champions, Ben Bergeron stated, “The goal is to not get your members to do the workout prescribed. The goal is not to get your athletes to the CrossFit Games.Th...

Friday 05June15

Fitness A. PC&J: 6 Min EMOM x4-5 reps (145/105) B. 2k row TT C. 20 min ride/walk recovery     Performance A. PC&J: 6 Min EMOM x5 reps (145/105) B. 2k row TT C. 20 min ride/walk recovery...

Thursday 04June15

Fitness A. DB Strict Press 7.5.3.7, rest 90 secs *alternating arms B. 3/4 Rounds, 5 mins ON, rest 3 mins @80-85% 1 and 3: row 2 and 4: 7 Squat clean (75/55) 20 DUs (60 singles) 10 Sit Ups   Performance A. DB Strict Press 7.5.3.7 rest 90 secs *alternating...

Wednesday 03June15

Fitness A. FS 4×2 @85-90%, rest 2:00 B. 20 min E2MOM: 2 Power Clean @70-80% 2 Weighted CTB, CTB (pull as high as you can) *or pull ups 10 sec HS hold 2 High box jumps (40/30+)   Performance A. FS 4×2 @85-90%, rest 2:30 B. 20 min E2MOM: 2 Power C...

Tuesday 02June15

Fitness A. SDL: 5@80, 5@90, 5@95, 3@100, 3@110 B. Snatch Pull (with shrug and straight arms) 3×5 C. 3 Rounds: 40 DUs /80 singles 15 Thrusters (95/65) 200m run 10 OHS (95/65) or 10 FS 5/3 wall walks or 15 push ups —rest 4 mins– *28 min cap D. S...

Monday 01June15

Fitness A. Hang Clean +Jerk (2+2) x2 B. Hang Clean +Jerk (1+1) x3 *2 sec pause in hole on all 1st reps of hang clean C. 1-2-3-4-5-6-7-8: CTB Dips (rings if possible) *Scale to 9-15-21 Cals, rower push ups* *allow good ROM to slow you down a bit *compare to 06A...

Friday 29May15

Reminder: The is NO 6pm class tonight due to the Ladies Night Out starting at 7pm! Fitness A. High Hang Snatch+Hang Snatch (2+1) x3 B. Hang Snatch+Snatch (1+1) x3 C. Snatch with pause at knee 3×1 *Scale Parts A-C to Clean variations D. 3 Rounds (0,8,16):...

Thursday 28May15

Fitness A. 5 Rounds @80-85%: 100m Suitcase carry (32/24kg) 10 DB step ups/leg (40/30) row 250m 20 Sit Ups run 200m *30 min cap B. Trainer Led Mobility   Performance A. 5 Rounds @80-85%: 10 DL @195/135 25 Wall Ball Shots (20/16) 10 Strict HSPUs *scale to k...

Wednesday 27May15

Fitness A1. Front Rack Lunges 3×4-5/leg, rest 60 A2. Max CTB x3, rest 90 *sub with pull ups B1. Back Squat 3×5 @70% @23×1, rest 60 B2. BB Bent Rows 5.5.5, rest 90 *scale to DB bent rows C. 4 rounds 50ft prowler push right into 20/15 push ups res...

Tuesday 26May15

Fitness A. Strict Press 8@75%, 6@80%, 4@85%, 3@90% B. 90 sec Rounds, every 3 mins @80-85% (0,3,6,9,12,15,18,21): 1,3,5,7 rounds: row for cals 2,4,6,8 rounds: AMRAP: 5 KB Swings (full) (24/16)+5 Sit Ups+5 push press (95/65) C. 3×15 side plank reach through...

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EMAIL:

Tim@crossfithershey.com