Cary CrossFit

Power Clean: 5 x 3

On a 90 second interval…10,9,8…1 for Squats (increase load on every set)

Rotate through the following 5 stations. Each station is performed for 1 minute and followed by 1 minute of rest. Score = Total Cumulative Reps
*Super Burpees with a Deload
*Row (each calorie counts as a row)
*Goblet Squats (24kg for men; 16kg for women)
*Pullups
*Overhead Walking Lunge (each step counts as a rep)

Coaches will place members in groups of 2-4 at each station and everyone will start at the same time

DB Hang Clean: 5x5
DB Reverse lunge walks 4x6

“Helen”
Three rounds for time:
Run 400 meters (run around the building + around the side)
21 Kettlebell (24kg for men; 16kg for women)
12 Pull-ups

3 x 30 sec ea of Supine Plank Position Hold & Prone Plank Position Hold

Hand Stand Pushup 3 x 8
Pull ups w/ 3sec static hold at top for each rep 3x7

Squat: 5 x 10
Chinnies: 4 x 20

As many rounds as possible in 9 minutes*:
7 Tire Jumps
7 Plate Thrusters (25kg for men; 15kg for women)....minus one round for throwing / dropping the plate on the ground
*At minute 4, athletes complete their round and then must do 15 Super Burpees with a deload before beginning another round
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KB Swings 5x15

5x each of the following in succession:
6 DB Press
9 DB Push Press
12 DB Thruster

For time:
Buy-In: 300m Run
100 Squats
80 V-ups
60 Pushups
40 Burpees
20 Pullups
Cash-Out: 300m Run
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Our first Yoga session at Athletic Lab was a success. Make sure you check it out when it returns on the 21st.

Single arm DB snatch: 4x3 each arm

Overhead Reverse lunges: 3x 8 each leg (use plates to challenge)
Weighted Pullups:  3 x 8

For time:
“Buy in” 300m run
30m Bear crawls
30 pushups
30m Gorrilla walks
30 Squats
30m Reverse Crab walks
30 V-ups
30m Duck Walks
30 Burpees
“Cash out” 300m run

KB single arm swings:  4x10 (5 reps each arm)

KB Single Arm Squats: 4x5 (switch arms each set) use DBs as needed
Wall Walks: 4x4 (Hands on the ground and feet on the wall and try to walk your body as close to the wall as possible and then walk back down the wall. Repeat for reps

Backwards “Fran” 9-15-21 for time:
Barbell Thrusters (95lbs m, 66lbs w)
Pullups

Athletic Lab had a banner year in 2011 thanks to our amazing members. We’re looking forward to making 2012 even better and we’re excited to be improving our offerings to ensure that our equipment and services always meet the highest standards possible. We’ve recently taken member polls to determine what we’re doing well and what we need to improve upon. We’ve even formed a panel of some of our most regular members to help us improve our service and coaching. When you speak, we listen!

Additionally, we’re adding more equipment to what is already one of the most well-equipped sport performance training center in the country. We either have or will shortly the following new equipment:

• Over 200 lbs of additional “change” plates for our Olympic lifting stations
• A climbing rope for our massive pullup rig
• 9 additional kettlebells (almost doubling our existing set)
• More mini-hurdles that are used for agility training and in the WODs of our CF/Performance Fitness classes
• More elastic bands to be used for resistance in some exercises as well as assistance on pullups
• A BodyMetrix Ultrasound system for quickly and accurately determining a person’s body composition

In addition to equipment, we’re also adding more services. On Saturday’s we plan to hold Yoga for Athletes sessions. This Saturday is the first session and it’s FREE for all to try. These sessions will be lead by Reuben Schooler and cost $15 each or $54 for 4 sessions following this first week. We also now offer full body composition screening using the Bodymetrix system and should be adding additional class slots to the CrossFit / Performance Fitness, and possible the Scholastic classes shortly. 

Clean Pull (Jump Shrug): 7 x 3

Double WOD
“Katie”...for time…
21, 15, 9 of KB Swings & Deload Pushups (24 kg for men, 16 kg for women)

about 5’ Rest….

As many rounds as possible in 8 minutes:
20 Lateral Hops over mini-hurdle
20 Mtn Climbers (10 ea side)
5 Clapping Pushups

Power Snatch: 5 x 3

Front Squat: 5 x 4
Weighted Pushups: 5 x 8

RDLs: 2 x 10
V-Ups: 2 x 15 w/ MB

Tabata Challenge (20 sec on / 10 sec off)
Alternating Exercise for Each Interval; Pullups and Burpees For Cumulative Rep Count
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Reddit guide to fitness

Speed Deadlift: 8 x 1 on the minute (moderate weight)

Sparta 300: (100 Super Burpees 100 V-Ups 100 Pullups) ....exercises will be modified as needed

*Exercises must be done in order and all reps must be completed before moving to the next

Only one woman has completed Sparta under the time cap…who will be the next?

Sparta has a 25 minute time cap.

Following Sparta…
3 x 24 Chinnies