Monday 08.29.2016

CrossFit Artis – CrossFit

 

Two Big Shout outs

mattp

  1. Congrats to Matt for getting 2nd place at the Rumble N’ the Jungle this past weekend.  He has been putting in a lot of hard work and he really focuses on perfecting his movement!  It is paying off, great work Matt!

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2. Thank you to everyone who came out and supported Jen at our Fundraiser!  We have had a lot of people ask about ordering more shirts and we are starting another list!  We will order another round of T-shirts and Baseball T’s on Thursday!  We will also have the donation box up this week because we have had people ask about donating after the event.  Thank you so much and we cannot express how much we appreciate all of you!

Back Squat (12-9-6)

add 10-20# from last time mondays squat!

Power Snatch (2 reps EMOM)

Use 75% of your 1RM for 8min

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Saturday 08.27.2016

CrossFit Artis – CrossFit

Jens Fundraiser (AMRAP – Reps)

Part 1:

Partner 1 will perform a 1RM Snatch

Partner 2 will perform a 1RM Clean and Jerk

You will have 15min together to establish your weights together.

Part 2:

You will complete as a team, only one person working at a time

20 Front Squats (185/125) (115/75)

20 Pull Ups (Jumping Pull Ups)

20 Burpees over the bar (Burpees)

12min AMRAP

You will take your weight plus your reps! Winners will receive prizes donated to the event.

Coaching Comments

We are still on for 9am for the event! We cannot be more thankful and we will see you all at 9am! Please still come if you have not signed up, we will put you in a heat, it is $15 per person!

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Friday 08.26.2016

Announcements

THE EVENT IS BACK ON! We had an anonymous donor that helped out and it looks like we will be closer to raising the funds! See you all tomorrow morning at 9am!

CrossFit Artis – CrossFit

Deadlift (5×5)

5 reps every 3min for 5 sets

Add 10-20# from last week

Death by pull ups (AMRAP – Rounds and Reps)

1 pull up the 1st min

2 pull ups the 2nd min

and so on until you cannot perform pull ups
Bar muscle ups if you can get past 6 or C2B if you can get past 7

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Thursday 08.25.2016

Announcements

THE EVENT IS BACK ON! We had an anonymous donor that helped out and it looks like we will be closer to raising the funds! See you all tomorrow morning at 9am!

CrossFit Artis – CrossFit

Rest Day (No Measure)

Work on weakness!

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Wednesday 08.24.2016


CrossFit Artis – CrossFit

Power Snatch (Max 30 sec)

Pull-ups (Strict)

KB Single Leg RDL (10-10-10-10)

Metcon (Distance)

Seated box jumps 10 reps

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Tuesday 08.23.2016


CrossFit Artis – CrossFit

Metcon (3 Rounds for reps)

5min

400m row at 90% of 500m row pace

400m run

Remaining time

AMRAP Double Unders

3 rounds

Rest as needed between rounds

For example if you rowed a 1:30 on the row

that would be 90 seconds. So you need to keep at 1:39 pace for the workout.

Score is double unders. Also comment on how your rows went.

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Monday 08.22.2016


CrossFit Artis – CrossFit

Back Squat (15-15-15)

Add 5-10# from last squat

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

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