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Friday-CrossFit

CrossFit Slake – CrossFit

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Iron Lung (AMRAP – Rounds and Reps)

4 min AMRAP:

27/20 Cal Row

27 WB 20/14

27 C2B

rest 2

4 min AMRAP:

21/15 Cal Row

21 WB 20/14

21 T2B

rest 2

4 min AMRAP:

15/10 Cal Row

15 WB 20/14

15 Pull Ups

Thursday-CrossFit

CrossFit Slake – CrossFit

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Bench Press (5×1 @ 85%)

Rest 1:15 between sets

Metcon

Metcon (Time)

For Time: *20 min cap*

30/24 Cal Row

50 Push Up

30 Dumbbell Snatch (50/35)

50 Push Up

30/24 Cal Row

Wednesday-CrossFit

CrossFit Slake – CrossFit

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Deadlifts (5×1 @85%)

Rest 1:15 between sets
Same routine, stick with the same weight across all sets. This is no a 1 rep max. You have the opportunity to do that next Wednesday.

Metcon

Metcon (Weight)

Bar Amanda

15:00

“Amanda”

9-7-5

Bar Muscle Up

Squat Snatch (135/95)

Then

Work to Heavy Squat Snatch with remaining time
Scale to Chest to Bar or Pull Ups.

Tuesday-CrossFit

CrossFit Slake – CrossFit

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Shoulder Press (5×1 @ 85%)

Rest 1:15 between sets
We should be adding about 5-10# from last weeks weight. Use the same weight across all sets.

Metcon

Metcon (No Measure)

Partner Conditioning

6 Rounds (3 each)

15 Push Press 95/65

15 Bar Facing Burpees

*Rest 1:1 alternating with your partner.

*Your intensity should be 90% effort on rounds.

Monday-CrossFit

CrossFit Slake – CrossFit

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Front Squat (5×1 @85%)

Rest 1:15 between sets
Stick with the same weight across all working sets.

Metcon

Metcon (Time)

For Time (including rest)

24-21-18

OHS (95/65)

T2B

Rest for 3 minutes

24-21-18

Burpee Over Bar

Med Ball Sit Ups

*8 minute cap per set*

Saturday-Hero

CrossFit Slake – CrossFit

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Hidalgo (Time)

For Time:

Run 2 Miles

Rest 2-Minutes

20 Squat Cleans, 135#

20 Box Jumps, 24”

20 Walking Lunge Steps, 45# Plate Overhead

20 Box Jumps, 24″

20 Squat Cleans, 135#

Rest 2-Minutes

Run 2 Miles

If you’ve got a 20# vest or body armor, wear it.
In honor of U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, died on February 20, 2011
To learn more about Hidalgo click here
There is a 60 minute time cap for this workout so there will not be a lot of time to warm up. If you need the extra warm up, get to the gym 15 minutes before. Scale accordingly so that you are able to complete this.

*Scale to 1 miles runs.

*Challenge yourself with the squat cleans.

*This is a hero workout so be sure to push your workout with intent.

Friday

CrossFit Slake – CrossFit

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Tommy V (Time)

21 Thrusters, 115#

12 Rope Climbs, 15′

15 Thrusters, 115#

9 Rope Climbs, 15′

9 Thrusters, 115#

6 Rope Climbs, 15′
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008
To learn more about Tommy V click here
This is going to be a grip buster so get some wrist stretches and mash out the forearm.

Scale back the rope climbs to 10,7,5 or just do 5 climbs each set.

*3 Rope Pulls= 1 Climb

Thursday-CrossFit

CrossFit Slake – CrossFit

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Bench Press (5×3 @ 80%)

Rest 1:45 between sets.
Stick with the same weight for all 5 sets. If you did floor presses last week, stick with floor presses.

Metcon

Metcon (Time)

For Time:

25/18 Cal Bike or Row

50 Pull Ups

25/18 Bike or Row

35 Pull Ups

25/18 Cal Bike or Row

20 Pull Ups

25/18 Cal Bike or Row
Go for the bike here if you can but the rower is fine. The pull up are quite a bit of volume so be sure and scale appropriatley. Get in some shoulder PRE-hab…

Wednesday-CrossFit

CrossFit Slake – CrossFit

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Deadlift (5×3 @ 80%)

Rest 1:45 between sets.
Use the same weight on all 5 sets. You will probably see a pretty big jump going from 75-80% but that is fine.

Metcon

Metcon (Time)

Teams of 2 (6 rds each)

P1 does a round then P2 doest a round totaling 12 rounds.

15/12 Cal. Assault Bike

50ft Plate Push or DB Push

Tuesday-CrossFit

CrossFit Slake – CrossFit

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Shoulder Press (5×3@80%)

Rest 1:45 between sets
Stick with the same weight for all 5 sets. Add about 5-10# from last week.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min Amrap

60 Double Unders (2:1 Singles)

15 T2B

15 DB Squats (50s/35s)
Scale back the db weight to a weight you can move without breaking up too much since this is a 12 min workout. Scale the T2B with something challenging or reduce T2B Reps. Try hanging leg raises.