Thursday 01/21/16

no protein

Deadlift
5 Sets of 3 Reps

Bench Press
5 Sets of 3 Reps

Start at 80% of 1 rep max.

Wednesday 01/20/16

CrossFit Open 14.4
14 Min Amrap of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14, 10/9
30 cleans, 135/95
20 muscle-ups (ring)

Standards, Scoresheet, and Masters Varations

Tuesday 01/19/16

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Back Squat
5 Sets of 3 Reps

Shoulder Press (Strict Press)
5 Sets of 3 Reps

Start at 80% of 1 rep max.

Monday 01/18/16

7 min Amrap
7 power clean 75/55
7 thruster 75/55
7 pull up

Sunday 01/17/16

Open Gym 2 – 5

Saturday 01/16/16

Team Wod 9am

Friday 01/15/16


CrossFit Games Open 12.2

Men
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

Women
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

Standards, Scoresheet, and Masters Varations

Thursday 01/14/16

Meals will be available to order this week.  We’re just getting started so please be patient.  Morning classes will have the opportunity to order on Friday.  All other classes will be able to order tomorrow.  You must order a minimum of 5 meals and they will be available to pickup on Sunday.  You will reorder every week and the menu will change.  Please let us know what your favorites are so we can keep them on the menu. Please check out our instagram for pics of the food.   This is a healthy inexpensive option for you to get your nutrition on track.

 

6 Rounds of:
In 3 Minutes
Row 500m
Max Rep Burpees

Rest 3 minutes between rounds.

Beyond the Whiteboard users: To enter today’s workout, you will need to be logged in to http://beyondthewhiteboard.com/ on a computer.

Wednesday 01/13/16

Bench Press
5 Rep Max

then

For Time:
50 Bench Press Reps @ 45% of 5RM
75 Diamond Push Ups
100 Front Rack Lunges @ 45% of 5RM

Tuesday 01/12/16

CrossFit Games Open 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Standards, Scales, Scoresheet, and Masters Varations

http://crossfit-naturalstate.com/wp-content/themes/depth