SUNDAY Sunday Fun Day 3 pm Coach’s Choice WOD MONDAY Fall Sprint Week 1 Run 12 minutes -then- 9 x 40 meter Hill Sprints TUESDAY “Barbara” Five rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *Rest precisely three minutes between each round. *Time cap: 40 min. WEDNESDAY Find a 6RM Double KettlebellContinue reading “Training September 17th – 23rd”
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Training September 10th – 16th
SUNDAY Sunday Fun Day! 3pm Coach’s Choice WOD MONDAY Deadlift Week 6 Find a new 1RM Deadlift *Homework: After class and off the clock, perform 5 40-yard hill sprints. First sprint is at a warmup pace. Increase intensity until last sprint is the only 100% sprint. TUESDAY Every 40 seconds for 15 Rounds: 1 HandstandContinue reading “Training September 10th – 16th”
September 2017 Newsletter
CrossFit Impulse September Newsletter Fundamentals Schedule Fundamentals and Fast Track with a personal trainer according to your schedule! We are getting closer and closer to the holiday season and that dreaded holiday weight gain. CrossFit is a great way to stay fit during this season of feast. Both of our intro courses are designedContinue reading “September 2017 Newsletter”
Training September 3rd – 9th
SUNDAY Sunday Funday! 3 PM Coach’s Choice WOD MONDAY 9 AM – Obstacle Course 10 AM – Dedicated Mobility 10:30 AM – Gymnastic Clinic TUESDAY Deadlift Week 5 Work Sets: 1 set x 1 rep @ 97.5% Speed Sets: E2MOM for 2 Rounds 3 reps @ 70% Assistance Work: EMOM 6 Odd: 8 Stiff-leg DeadliftsContinue reading “Training September 3rd – 9th”
Training August 27th – September 2nd
SUNDAY Sunday Fun Day! 3 pm Coach’s Choice WOD MONDAY Deadlift Week 4 Work Sets: 1 set x 2 reps @ 95% Speed Sets: E2MOM for 3 Rounds 3 reps @ 70% Assistance Work: EMOM 6 Odd: 8 Stiff-leg Deadlifts Even: 8 Bent-over Rows TUESDAY “Nate” AMRAP 20 2 Muscle Ups 4 Handstand Pushups 8Continue reading “Training August 27th – September 2nd”
Training August 20th – 26th
SUNDAY Sunday Fun Day! 3 pm Coach’s Choice WOD MONDAY Deadlift Week 3 Work Sets: 1 set x 2 reps @ 90% Speed Sets: E2MOM for 3 Rounds 3 reps @ 75% Assistance Work: EMOM 6 Odd: 8 Stiff-leg Deadlifts Even: 8 Bent-over Rows TUESDAY Skill Work on Handstand Pushups -then- 4 Rounds for Time:Continue reading “Training August 20th – 26th”
Training August 13th – 19th
SUNDAY Sunday Fun Day! 3 pm Coach’s Choice WOD MONDAY Deadlift Week 2 Work Sets: 2 set x 2 reps @ 85% Speed Sets: E2MOM for 3 Rounds 3 reps @ 70% Assistance Work: EMOM 6 Odd: 8 Stiff-leg Deadlifts Even: 8 Bent-over Rows *Add load to your assistance exercises over last week. TUESDAY 8Continue reading “Training August 13th – 19th”
Training August 6th – 12th
SUNDAY Sunday Fun Day! 3 pm Coach’s Choice WOD MONDAY Deadlift Week 1 Work Sets: 3 sets x 3 reps @ 80% Speed Sets: E2MOM for 3 Rounds 3 reps @ 65% Assistance Work: EMOM 6 Odd: 8 Stiff-leg Deadlifts Even: 8 Bent-over Rows TUESDAY 15 mins to find a 2 RM Front Squat -then-Continue reading “Training August 6th – 12th”
Training July 30th – August 5th
SUNDAY Sunday Fun Day! 3 pm Coach’s Choice WOD MONDAY Find a 1RM Snatch TUESDAY Find a 3RM Back Squat -then- “Annie’s Bastard Cousin with Big Quads” 50-40-30-20-10 of: Double Unders Wall Ball Shots @ 20/14# *Compare to July 10th 2015 WEDNESDAY Find a 3RM touch-and-go Power Clean -then- “Big, Chesty Elizabeth” 21-15-9 Power CleansContinue reading “Training July 30th – August 5th”
Training July 23rd – 29th
SUNDAY Sunday Fun Day! 3 pm Coach’s Choice WOD MONDAY Snatch Cycle Week 4 Find a 3 RM Snatch -then- EMOM 15 1 Snatch @ 3 RM load *Any time you fail two snatches in a row, you must reduce load by 10 lbs and continue. TUESDAY “Partner Hansen” With a partner, and onlyContinue reading “Training July 23rd – 29th”