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You Pick Em- Hero Workout

CrossFit Slake – CrossFit

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Metcon

Metcon (Time)

Chris Kyle

3 Rounds For Time

40 KBS (53/35)

40 Box Jumps (24/20)

40 Thruster (65/45)

40 Elevated Push Up (24/20)

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here

Metcon

Metcon (Time)

“Goodell”

5 Rounds For Time

400 Meter Run

20 Wallballs 20/14

14 KBS (53/35)

38 reps of “X”

Round 1: Push Ups

Round 2: Air Squats

Round 3: Pull Ups

Round 4: Alt Lunges

Round 5: Burpees

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

Metcon

Metcon (Time)

“Trevor”

For Time (teams of 4 )

300 Pull Ups

400 Push Ups

500 Sit Ups

600 Air Squats

Tuesday-CrossFit

CrossFit Slake – CrossFit

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Gymnastics

Metcon (Time)

21-15-9

Strict Pull Ups

Strict HSPU

* 12:00 Hard Cap

*Scale to kipping

*Box HSPU or Seated DB

Metcon

Metcon (Time)

Sugar Daddy

21 Deadlifts, 400m Run

15 Deadlifts, 400m Run

9 Deadlifts, 400m Run

RX: 225/155

Scale back weight but try to stay as close to the numbers as possible.

*use a a weight you only break

twice on the 21

twice on 15

once on 9

Monday-CrossFit

CrossFit Slake – CrossFit

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Weightlifting

OTM Squats

OTM x 12 (6 Rounds)

Odd – 3 Front Squats

Even- 6 Back Squats

*Use the same weight on the squats.

*We will take some time to build to the weight but make sure to know what your going to use to make the transitions quick.

Metcon

Metcon (Time)

Fish Out of Water

1k Row

directly into:

8 Rounds:

2 Power Cleans

4 Bar Facing Burpees

12 Air Squats

Monday-Sweat

CrossFit Slake – SWEAT

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 Minutes

14 American KBS

14 Calorie Row

14 Alt KB Goblet Lunges

Accumulate 3:00 Hollow Hold

*Every time you break, perform 30 mountain climbers.

Saturday-CrossFit

CrossFit Slake – CrossFit

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Metcon

Metcon (Time)

Shake Weight

3 Rounds For Time

800 Meter Run

21 Toes To Bar

30 Alt DB Snatches 50/30

* We can scale back to a 400m Run or Row 800m.

*10 Bar Roll Out in replace of Toes To Bar

Cash Out

3 x 100m Walk with 2 DB

First 25m- Left DB OVH, Right DB Hang

Second 25m- Left DV Hang, Right DB OVH

Third 25m- Both DB in Front Rack

Fourth 25m- Both DB OVH

Friday-CrossFit

CrossFit Slake – CrossFit

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Metcon

Metcon (Time)

Sicko Mode

21-15-9

Rower Calories

Bike Calories

Directly Into…

21 Hang Clusters 125/85

*Ladies Complete 15-12-9 on the first portion.
Stagger Start Times. Everyone will be doing the 21-15-9 First. We can partner up for more floor space.

Metcon

Metcon (Weight)

Sicko Mode Primer

On the 1:30 x 5 Sets:

30 Double-Unders (Scale to 30 Singles)

2 Hang Squat Cleans

1 Split Jerk

*Remember this is a primer for the conditioning. Build to a weight heavier than what you plan on doing for the hang clusters..

Thursday-CrossFit

CrossFit Slake – CrossFit

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Weightlifting

Deadlift (3-2-1)

Build to Heavy Sets of 3-2-1

*We are looking to go heavy in this strength but not so heavy that our form goes to crap.

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap x 14 Minutes

100 Meter Farmers Carry

30 Abmat Sit Ups

100 Meter Farmers Carry

15 Deadlifts 205/145

Farmers Carry

Guys: 53 or 50

Ladies: 35’s

Wednesday We Team

CrossFit Slake – CrossFit

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Metcon

Metcon (AMRAP – Rounds)

Amrap x 20 Minutes

P1: 200 Meter Row

P2: Double Kb Front Rack Hold 53/35

*P1 is the pace setter. Can’t start row until partner is holding the front rack position.

*Each completed 200m row counts as a round.

Bench Press (5-4-3-2-1)

Overhead Squat (5-4-3-2-1)