Harbor East CLOSED this weekend (8/31 & 9/1)

Labor Day Monday September 2:
9am and 10am Classes ONLY


Partner WOD


8 min AMRAP
Max Clean and Jerk 
Fitness: 135/95
Performance: 185/125
Open: 205/155

Rest 3 min 

8 min AMRAP
Max Snatch
Fitness: 95/65
Performance: 135/95 
Open: 155/115

Rest 3 min

8 min AMRAP
Max Cals on Rower 

Athletes: Choose a load where you can do a few unbroken reps with to start the workout.  You work your partner rests.  See how much work you can get done during three eight minute segments! 


DRIVE


25 min AMRAP

21 alt db hang clean
21 Burpees
200m run

15 alt db push press
15 Burpees
200m run

9 alt db snatch
9 Burpees 
200m run 

Harbor East CLOSED this weekend (8/21 & 9/1)

Labor Day Monday September 2:
9am and 10am Classes ONLY


Beast of the East


5-10-15-20-15-10-5
Back Squat 
Burpee
Pull up

25 min cap

Fitness: 95/65
Performance: 135/95
Open: 155/115 (chest to bar)

Athletes: A straight forward workout that will have to be paced.  Acceding to descending reps is always hard mentally so choose loads and progressions that you can move well. 

Harbor East is CLOSED this weekend (8/31 & 9/1)

Labor Day Monday September 2:
9am & 10am classes ONLY


Workout


5 minutes on 2 minutes off for 4 Rounds
50 Doubles
15 Handstand Push ups
12 Dball over the shoulder
Max Meters on the Rower 

Fitness: Seated double db press
Performance: HSPU 
Open: Strict HSPU 

Athletes: A high skilled workout today with build in rest.  Pick a HSPU progression where you can complete 15 in 1-1:30.  You should have almost 2 minutes on the rower.  The 2 minute recovery is there so you can push the pace on each round. 

Harbor East is CLOSED this weekend (8/31 & 9/1)

Labor Day Monday September 2nd:
9am and 10am classes ONLY


Workout

800M Run
50 Deadlifts 
___ Cals on C2 Bike
50 DB Box Step Overs (two dbs, farmers carry)
800 M Run 

Fitness: 135/95 (40 Cals)
Performance: 185/125 (50 Cals)
Open: 225/155 (60 Cals)

Athletes: The workout should be 20-25 minutes today.  Choose a load on the deadlifts that you can move, but is moderately heavy. Challenge yourself on the bike that station should take 3-4 minutes to complete.  

Harbor East is CLOSED this weekend (8/31 & 9/1)

Labor Day Monday September 2nd:
9am and 10am classes ONLY


Skill


Muscle Up Cycle
Every minute for 8 Minutes 
3 Muscle ups
or 
6 Ring Rows (pause at your chest) 
6 Fast Turn overs+Ring Dip (Pause at the top, low rings) 

Pull Up Cycle
Every 2 minutes for 8 minutes
 :20 Chin over bar Hold 
3 Slow Negatives 
20 Banded Pull downs (Straight arms, pull purple or red band to waist) 


Metcon


____ Cal Row
25 Hang Cleans

Rest 1 Minute  

____ Cal Row
15 Power Cleans

Rest 1 Minute
2 Rounds 

20 min cap

Fitness: 25 (95/65)
Performance: 30 (135/95)
Open: 35 (155/105) 

Athletes: Our pulling Progression continues.  Focus on form during the skill work.  Then pick a weight on the hang cleans you can move! 


Strength


Front Squat
5/5/5/5/5 (same weight across, 70-75%)


WOD


Every 3 minutes for 12 minutes
40 Double Unders
30 Wall Balls
Max Push-ups

Fitness: 14/10
Performance: 20/14
Open: 20/14 (weighted push-ups 25/10)

Athletes: Lowering the reps and upping the %’s this week.  Go heavy with the same weight across for a 5×5.  Directly into a 12 minute workout.  Nothing technical, just focus on good push form and technique! 


Drive


8 min AMRAP
3 Rounds of Cindy
100 Single Unders
Max front rack db box step ups 

1 min rest

6 min AMRAP
2 Rounds of Cindy
100 Single Unders
Max suitcase carry db box step ups

1 min rest

5 min AMRAP
1 Round of Cindy
100 Single Unders
Max goblet db box step ups 


Harbor East Only!

Crossfit: 8am, 9am, 10am
DRIVE: 11am


Partner WOD


10 Wall Balls 
10 Pull ups
12 Rounds 

10 Power Cleans
10 Burpees
12 Rounds 

Fitness: 95/65
Performance: 115/75
Open: 135/95

**Partner A does a round then Partner B does a round.**

Athletes: Choose weights and progressions that allows you to finish the rounds under 2 minutes.


DRIVE


Every 5 minutes for 25 minutes

400 Run
30 Sit up
20 DB Hang Clean and Jerk
Max Doubles or Singles