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W.O.D.

Saturday We Team!!

CrossFit Slake – CrossFit

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Metcon

Metcon (Time)

35 Minutes to Finish

60-50-40-30-20-10

Assault Bike or Rower

Toes To Bar or Wt’d Sit Ups

Front Squats 115/95

HSPU

American KBS 70/53
Teams of 2. One person working at a time. I dont mind if you want to hit OHS in replace of Front Squats. If you are going to hit OHS, use 105/65 for RX. This should be a fun one.

Friday Night Lights Week 1 TBD

CrossFit Slake – CrossFit

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Weightlifting

Bench Press

Metcon

19.1 RX (AMRAP – Reps)

15 minute AMRAP

19 WallBalls 20/14

19 Calorie Row

19.1 Scaled (AMRAP – Reps)

15 minute AMRAP

19 WallBalls 14/10

19 Calorie Row

19.1 Beginner (AMRAP – Reps)

15 minute AMRAP

19 WallBalls (Any Weight)

19 Calorie Row

Friday Night Lights Prep

Metcon (Time)

Row

7-10x500m @moderate pace

1:00 rest b/t rounds

Metcon (No Measure)

30 minutes mobility of your choice

Thursday-CrossFit

CrossFit Slake – CrossFit

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Gymnastics

The focus is 15 minutes to work on a movement. There are a ton of movements in this category. Definitely more than 25 that Jillian Michaels claims.

handstand variation(walks, strict, kipping, progressions)

pistols

pull ups ( strict, kipping, butterfly) make sure you have control with the body. There is no reason to learn butterfly if you don’t have a solid kip or strict.

toes to bar, knee raises, ring dips,

Metcon

Metcon (AMRAP – Reps)

15 minute EMOM:

Min 1- Max Cal Assault Bike

Min 2- Max Cal Row

Min 3- Max Slam Balls

Min 4- Max Jump Squats

Min 5-Rest
This is the only thing that I know that will not be in the open tomorrow and won’t affect you so go ahead and SMASH it. There is no time between stations so be quick with your transitions.

Wednesday-CrossFit

CrossFit Slake – CrossFit

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Metcon

Metcon (Weight)

20 min EMOM:

Odd: 5 Jerks (CLIMBING)

Even: 10 Pull Ups
You will be cleaning the weight off the ground for this piece. This is a good time to practice your butterfly or kipping pull ups to get ready for the open. 10 pull ups in a minute should be easy. After the jerks start to build, it will get tough.

On the Jerks, we are looking for speed. Think about driving yourself under the bar. This is going to help you focus on the speed of this movement. If you find yourself not locking out quickly, you more than likely have too much weight on the bar or the split is too narrow so go back down in weight and correct this.

Metcon

Metcon (Calories)

Teams of 2: (3 for larger classes)

10 minutes to complete MAX calories on the Assault Bike or Rower.
Hit a good cadence between the group. 10 and 10 is usually a good set because the higher numbers catch up pretty quick. Ladies try for 6 to 7. Hit this piece HARD and this will be one of the hardest pieces you have done in awhile.

Tuesday-CrossFit

CrossFit Slake – CrossFit

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Metcon

Metcon (Time)

Run 800m (the loop)

15 Rounds:

5 Wall Balls 20/14

3 Burpees

1 Deadlift 315/225

Run 800m ( the loop)

15 Rounds:

5 Wall Balls 20/14

3 Burpees

1 Deadlift 315/225
Looking for something Long and Fun today. The time cap is going to be 35 minutes. Make sure that your deadlift is a weight that you can just walk up to and lift off the ground. this should not be max effort or even close.

Feel free to scale this back if needed especially if your are newer. You can scale the run to 400meters or 500meters on the rower.

We are looking to get constant movement here and hitting the points of performance on all movements.

Scale back to 10-12 Rounds per section to allow yourself to keep form and moving.

Monday-CrossFit

CrossFit Slake – CrossFit

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Metcon

Weightlifting

Front Squat

Take about 20 minutes to get this work in today. 4×6 climbing in weight each set or stick with the same weight to dial in form.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

8 Toes To Bar

10 DB Hang Clean and Jerks 50/35

14/12 Cal Row
This was 18.1 last year but 5 min shorter. Work on being better than last year. Faster Pace, more efficient reps. LEGIT reps also.

If you are new to these movements we are going to go with a lighter DB and workout on the knee raises. Focus on good technique and form.

Saturday-CrossFit

CrossFit Slake – CrossFit

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Metcon

Metcon (AMRAP – Reps)

Bench Press (week 4 of 4)

4 Rounds Max Reps and Effort

1 min Row and Bike directly into max reps of bench @40%

*Rest 2 minutes between rounds.

Metcon

Metcon (Time)

Patriots!

15 minutes to finish:

10 Rounds

15 Russian Swings 53/35

10 Hand Release Push Ups

Accessory Work

Optional Credit Today:

Single Arm 400m KB Farmers Carry 70/53

Or

DB Bent Over Row Ladder.

10-9-8-7-6-5-4-3-2-1

These reps on each arm with NO REST. 10 Left, 10 Right, 9 Left, 9 Right, and so on….

Friday-CrossFit

CrossFit Slake – CrossFit

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Weightlifting

Front Squat

50% of your 1RM or whatever 50% is to you. Complete Max effort reps to failure. If you rest more than 1 sec at the top, ITS OVER. Looking for non stop movement.

immediately into:

Weightlifting

Hip Thrust (4×10)

This will be max effort reps up to 20 reps. Your heels will be elevated on a box. We want to squeeze the glutes at the top of the movement.

Rest 2 minutes and start back at the Front Squats. ( 20 minute window to get this done. Should get 4-5 sets in.

Metcon

Metcon (AMRAP – Rounds and Reps)

Squat, Pull, Go!

12 minute AMRAP:

5 Squat Cleans 95/65

10 Pull Ups

20 Double Unders(2:1 Singles)

Valentines

CrossFit Slake – CrossFit

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Metcon

Metcon (Time)

BAE!

14 Rounds For Time

(alt rounds between partner)

8 KB SDHP

8 KB Front Rack Step Ups

8 Kettlebell Swings

150′ Partner Carry for your Buy In and Cash Out.

Tuesday-CrossFit

CrossFit Slake – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes

5 Power Snatches 75/55

50 Double Unders

Round 2: 95/65

Round 3: 115/75

Round 4: 135/85

and so on.. Keep adding weight.

*Please NO Sloppy Snatches.. Lol*
Scale your number if you need too. Double the number for singles if you dont have double unders..

Stick with the same weight on your snatches to dial in technique. If you are newer, go from the hang position.

Metcon

Metcon (AMRAP – Rounds and Reps)

Rest 8 minutes after the first workout. Get warm and ready for section 2. Scale with Hand Release Push Ups

10 min AMRAP:

3 HSPU/3 Power Cleans

6 HSPU/3 Power Cleans

9 HSPU/3 Power Cleans

12 HSPU/3 Power Cleans

Men 185

Ladies 125