2 Year Anniversary!


CrossFit Simsbury – CrossFit

The workout is at 10am! Raffle and BBQ to follow

Metcon

31 Heroes (AMRAP – Rounds and Reps)

Partner WOD:

Partner A works on:

[AMRAP]

8 Thrusters 155/105

6 Rope Climbs

11 Box Jumps 30/24

While Partner B:

Runs 2 laps with 45/25

When B finishes run, switch, and continue where A left off.

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On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when an Extortion 17 helicopter was downed in Afghanistan.
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L2:

Thruster 95/65

18 Pullups

BJ 24/20

Run with light wallball

L1:

Thruster 65/35

18 Assisted Pullups

BJ 20″ or Step Ups

Run with no weight

Mix and match scaling to make it challenging but doable

Bring a Friend Day!


CrossFit Simsbury – CrossFit

Metcon

Metcon (Time)

30-25-20-15-10-5

Bench Press 155/105

Wallballs 20/16

+ EMOM …

6 Mountain Climbers!
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L2:

105/75

WB 16/10

6 “Not-full-range-of-motion” Mountain Climbers

L1:

65/35

WB 10/6

3 Situps

Wed 7/29 Masters


CrossFit Simsbury – Masters

Warm-up

(No Measure)

10 PVC GM’s

10m Walking butt kicks

10 Squats

10m Walking Hip Openers

Skills – Deadlift

– KB Press

Find a working weight for DL

Metcon

Metcon (No Measure)

5 Rounds – Not for time

10 Deadlifts

10 KB Press

Wed 7/29 Endurance


CrossFit Simsbury – Endurance

Warm-up

(No Measure)

20m Running High Knees

20m Sprint

20m Butt Kicks

20m Side Shuffle

Metcon

Metcon (AMRAP – Rounds and Reps)

2mins – 50m Sprints

2min Rest

4mins – 100m Sprints

4min Rest

8min – Full Lap Sprints

Wed 7/29 Oly


CrossFit Simsbury – Oly Lift

Warm-up

(No Measure)

Reverse Tabata Squats

10 PVC Snatch Balance

10 High Elbow / Turnover

X3

Low Hang Squat Snatch Review – Bar comes just below knees, focus on locked in shoulders.

Metcon

Metcon (Weight)

Starting with just the bar…

Chain together 2 Low Hang Squat Snatch to OHS. You have 15mins to go up by 5 or 10lbs. Get as heavy as you can in 15mins.

Wednesday 7/29


CrossFit Simsbury – CrossFit

Weightlifting

Weighted Pull-ups (5 sets of 5 same)

Metcon

Metcon (Time)

From CrossFit Gymnastics:

50 Pistols (total)

20 Pull-ups

40 Pistols

20 Pull-ups

30 Pistols

20 Pull-ups

20 Pistols

20 Pull-ups

10 Pistols

———————

L2:

Assisted Pistols

5 Pullups per (unassisted)

L1:

Pistols to box

20 Assisted Pullups (bands)

Teens


CrossFit Simsbury – Teens

Bent Over Row (10-10-10-10-10)

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

Row 15 calories

15 push ups

100 m farmer carry

Kids


CrossFit Simsbury – Kids

Back Rack Lunges (6-6-6-6)

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

5 squats

5 burpees

2 tire jumps

Tues 7/28 Endurance


CrossFit Simsbury – Endurance

Warm-up

(No Measure)

10m Samson

10 Squat to stand

10m Skip to explode

10 Jumping Lunges

Seated Good Morning / Pigeon Review

Metcon

Metcon (Distance)

Partner WOD – 20min AMRAP

Partner A – Row

Partner B –

10 Seated Bar Good Mornings

10 PVC Rotations

30sec Pigeon Each Leg

Once Partner B is done then switch.

Tuesday 7/28

CrossFit Simsbury – CrossFit

Gymnastics

Metcon (Distance)

Rx – Find max height deficit HSPU (kipping is OK)

L2 – Find/Practice the hardest version of Handstands you can

Metcon

Metcon (Time)

AMRAP 12

8 HSPU

40 Double Unders

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L2:

Scaled HSPU on wall

20 DU

L1:

Box or Ground HSPU

120 Singles

Cash Out

50 Band Pull Aparts

or

Do RECOVERY CrossOver Symmetry