CrossFit & Sweat Tues Sept 24th 2019

Next workshop will be running for CrossFiters! Can’t wait! Register by clicking the photo.
New classes coming in October! Women’s classes in the evenings and more kids classes!


A.) Push Press (Week 3 of 4 )
After a few warm up sets complete:
Set 1) 5 x 75%
Set 2) 3 x 85%
Set 3) Attempt a new 1 rep max! Dip and push HARD. Squeeze those glutes and quads! NO dipping under the bar while the bar is traveling up!
**SUPERSET is optional today because it’s max day but…. If you like;
10-12 Lateral DB Raises
10-12 DB Shrugs
Rest 90sec-2min. sec Between Sets

B.) 2min. AMRAP for 5 Rounds:
10 Cal Assault Bike or Row or 100m Sprint
5 Devil Press 45/30s
Max Toes-To-Bar in remaining time
-Rest 1min.
*Score is Toes-To-Bar only
*I really want you to move quick! You should have about a minute on the TTB, so if you don’t, scale a few things back.
*We rarely do quick pieces, so put out!
*ADV 50/35s


Cool Down:

Slow 2 min Jog, Row or Bike

Get your flow on! 30 sec each.



8min. Ladder…
10 Wall Balls 20/14lb.
10 Shuttle Sprints
*Add 2 reps after each round

8min. Ladder…
10 Toes-To-Bar
10 Burpees
*Add 2 reps after each round

8min. Ladder…
10 Push Press
10 American KB Swings 53/35
*Add 2 reps after each round

5min. AMRAP:
5 Barbell Sit-Ups 45/35lb
5 Barbell Reverse Sit-Ups
Rest 2min. After Every Section

Categories: WOD