Every 2:00 for 5 sets:
Back Squat 11-9-7-5-3 reps
"DG"
Complete as many rounds as possible in 10 minutes of:
8 Double Dumbbell Snatch
8 Dumbbell Thruster
12 Dumbbell Lunges
*35/25-lb. DBs.
For time:
Run 1000m
200 Double-taps
Run 1000m
100 Air Squats
Run 1000m
Every 12:00 for 3 sets:
30 Pull-ups
30 Burpee Box Jumps, 24”/20”
Run 600m
*Rx+ = 10 Ring Muscle-ups
Every 12:00 for 3 sets:
30 Object Rows
30 Burpee Box Jumps
Run 600m
Every 2:00 for 6 sets:
Power Snatch + OHS
(5+5) x 2 sets
(3+3) x 2 sets
(1+1) x 2 sets
12 minute AMRAP of:
24 Hang Power Snatches
24 Overhead Squats
24 Sit-ups
*45/35-lb. Barbell
24 minute AMRAP of:
24 Object Snatches
24 Object Overhead Squats
24 Sit-ups
Rest Day
If you answered YES to any of these questions, come check out our NEW FREE WORKSHOP:
This workshop is led by Jordan, a Personal Trainer and Wellness Coach, who specializes in injury recovery and prevention. During each 45 minute workshop we will target two key areas that impact most CrossFitters: back pain management, and shoulder and joint health.
This workshop is designed to be a supplement to your current CrossFit classes. No matter what level you are at, this workshop is designed to increase performance and decrease risk of injury. We will focus on creating healthy movement patterns to decrease low back pain and keep you moving for years to come.
This rehab workshop is like a vitamin. It is supplemental to your existing CrossFit class. It nourishes your body and gives your fitness diet what it needs to progress. Grab a friend, grab a mask, and come check it out!
Please sign up by logging onto Pike13, or click here. For more information email Jordan.Lee.iverson@gmail.com. Classes are limited to 10 people so reserve your spot now!
”Danny” with a Partner
30 Minute AMRAP of:
10 Toes-to-Bar
15 Dumbbell Push Press, 50-lbs/35-lbs
20 Box Jumps, 24”/20”
*You go, I go
20 Minute AMRAP of:
10 Toes-to-Target
15 Object Push Press
20 Jumping Squats
Deadlift 7-7-7-5-5-5-3-3-3 reps
Strict Press 7-7-7-5-5-5-3-3-3 reps
Accumulate 50 Strict Pull-ups
For Time:
Run 800m
80 Object Deadlifts
Run 600m
60 Object Cleans
Run 400m
40 Object Push Press
4 Rounds of:
5 Minute AMRAP of:
5 Strict Burpees
10 Kettlebell Swings, 53/35-lbs.
15 Air Squats
Rest 5 Minutes
No sign up required
Space limited, sign up required
4 Rounds of:
5 Minute AMRAP of:
5 Strict Burpees
10 Object Swings
15 Air Squats
Rest 5 Minutes
15 minutes to complete:
Clean and Jerk 5-5-3-3-3-1-1-1-1 reps
15 Minute EMOTM of:
1: 20/15 Calorie Row
2: 5 Handstand Push-ups
3: Rest
No sign up required
Space limited, sign up required
28 Minute EMOTM of:
1: 20 Weighted Lunges
2: 5 Pike Handstand Push-ups
3: Max Object Row
4: Rest
If you answered YES to any of these questions, come check out our NEW FREE WORKSHOP:
This workshop is led by Jordan, a Personal Trainer and Wellness Coach, who specializes in injury recovery and prevention. During each 45 minute workshop we will target two key areas that impact most CrossFitters: back pain management, and shoulder and joint health.
This workshop is designed to be a supplement to your current CrossFit classes. No matter what level you are at, this workshop is designed to increase performance and decrease risk of injury. We will focus on creating healthy movement patterns to decrease low back pain and keep you moving for years to come.
This rehab workshop is like a vitamin. It is supplemental to your existing CrossFit class. It nourishes your body and gives your fitness diet what it needs to progress. Grab a friend, grab a mask, and come check it out!
Please sign up by logging onto Pike13, or click here. For more information email Jordan.Lee.iverson@gmail.com. Classes are limited to 10 people so reserve your spot now!
Every 2:00 for 6 sets:
Front Squat, 4 reps
12 minute AMRAP of:
9 Front Squats, 135/95-lbs.
60 Double-unders
18 minute AMRAP of:
9 Burpees
18 Goblet Squats
60 Double-taps
30 minute AMRAP of:
10 Chest to Bar Pull-ups
200m Run
20 DB Hang Clean and Jerk, 50/35-lbs.
200m Run
Rest 2:00
20 minute AMRAP of:
10 Bent over object row
200m Run
10 Object Cleans
200m Run
