2019 FRESH START CHALLENGE

2019 FRESH START CHALLENGE

FRESH START – LAST CLASS!

It’s hard to believe this is our last class with just ‘us’.  You all have come so far in so many ways — we couldn’t be prouder.  The results of the retest Half Cindy were extraordinary!  We hope you felt the other areas of improvement like faster recovery and better quality of movement.  You should all be so confident as you head into your free week of ‘regular classes’.  You’ve covered all the fundamentals — anything you do next week (or thereafter) will be a version of something we’ve done. Simple nuance! You got this!

Tonight we finish by putting ALL the pieces together.  We’ll touch on much of what we’ve learned over the past four weeks in ONE workout.  But don’t fret, we’ll do it as a team!  Yep, a partner workout!  These are some of our favorites at the Cove.  Not only because they provide ‘rest time’, but because everything is more fun with a friend!

METCON

Metcon (AMRAP – Reps)

20 Minute AMRAP

60 Calorie Row Buy-in

50 Wall Balls

50 Double Unders

40 Box Jumps/Step Ups

40 Toes to Bar/Knees to Chest

30 Pull-Ups

30 Burpees

20 Cleans

20 Jerks

10 Snatches

10 Thrusters

Fitness: 35#

RX: 55#

 

FRESH START CHALLENGE POTLUCK!

Monday we’ll be doing our Paleo “tasting”/potluck, so bring a new favorite dish to share!  We’ll indulge after the workout… and it will fun to refuel after todays awesome workout!

We head into our fourth week with lots of knowledge about movement, lifts and how to approach workouts.  Let’s use this week to put all the pieces together!

 

SKILL

500m Row (Time)

Max Effort 500m Row

METCON

(AMRAP – Rounds and Reps)

9 Minute AMRAP

5 Burpees

10 KB Swings

15 Sit Ups

 

A throwback to week one!

FRESH START WOD 9!

It’s hard to believe but you are almost at the end of week three! Hopefully you’re feeling more confident in the gym and enjoying this new style of eating! Since we will be missing a few of you tonight at class, we will be moving the Paleo Potluck to MONDAY instead of Thursday. We hope that works for everyone! Bring a favorite dish or snack that you’ve found to share — not only can we indulge after class, it’s great to see what ideas people have come up with!

Strength (Snatch Work)

Metcon (AMRAP – Reps)

2 Hang Power Snatch

2 Burpee Box Jump Over

4 Hang Power Snatch

4 Burpee Box Jump Over

6 Hang Power Snatch

6 Burpee Box Jump Over

8 Hang Power Snatch

8 Burpee Box Jump Over

Continue to climb the ladder…

12 min AMRAP

FRESH START WOD 8!

Deadlifts (3-Rep)

Metcon (AMRAP – Reps)

15 min EMOM

10 Cal Row

10 Single Arm DB Snatch (5 each arm)

10 Sit Ups

RX+ = 12 reps per station

FRESH START – DT!

As you may know, CrossFit often pays tribute to fallen servicemen with a “Hero” workout named in their honor.  The Hero WODs are named after people who have given their lives in the line of duty and their purpose is to remind us to not only remember the sacrifices they make, but to get us to think outside of ourselves. “DT” honors United States Air Force Staff Sergeant Timothy P. Davis, who was killed by an IED in Afghanistan on Feb. 20, 2009, while supporting Operation Enduring Freedom.  We may not hit the RX weights, but we promise it will be challenging… AND rewarding!“DT”

5 Rounds for Time:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

RX: 105# (but no worries, we will scale!)

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