Saturday 07.30.2016


Announcements

Saturday morning will be open gym from 915am to 1115am. Kim will be opening the gym. Thanks and have a great weekend.

CrossFit Artis – CrossFit

Coaching Comments

Good luck to Nahe and Teresa today at the Weightlifting Meet in Ames! We will keep you posted on how everyone does and we wish them the best of luck!

Metcon (Time)

100 Ball Clean Thrusters for time (30/20)

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Friday 07.29.2016

Announcements

Saturday morning will be open gym from 915am to 1115am. Kim will be opening the gym. Thanks and have a great weekend.

CrossFit Artis – CrossFit

Metcon (Time)

1 mile run

20-15-10-5

HSPUs

Pistols

Compare to last years workout!

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Thursday 07.28.2016


Happy Birthday to my wife, Jen Day!  If you get a chance wish her a Happy Birthday!  We will be doing a repeat birthday workout of hers tomorrow!  Should be fun!

CrossFit Artis – CrossFit

Rest Day (No Measure)

Work on weakness!

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Wednesday 07.27.2016


CrossFit Artis – CrossFit

Metcon (Time)

1000m row

20 Power Snatches (135/95)

100 double unders

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Tuesday 07.26.2016


CrossFit Artis – CrossFit

Metcon (5 Rounds for reps)

Complete 5 rounds of:

Start the Wall-Ball exercise and see how long you can stay ahead of these milestones and at failure, rest two minutes and perform max set of pull-ups:

1/2 minute – 12 shots

1 minute – 25 shots

1 1/2 minutes – 37 shots

2 minutes – 50 shots

2 1/2 – 62 shots

3 minutes – 75 shots

3 1/2 minutes – 87 shots

4 minutes – 100 shots

4 1/2 minutes – 112 shots

5 minutes – 125 shots

5 1/2 minutes – 137 shots

6 minutes – 150 shots

Use 20-pound ball and ten-foot target.

Rest three minutes between rounds.

Post Wall-Ball time and pull-up total for each round. E.G., 4/28,3/20,2:30/15,2:30/11,2/9.

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Monday 07.25.2016

CrossFit Artis – CrossFit

Metcon (Time)

Complete three rounds for time:

Run 800 meters

20 “Toes-to-bars”

Deadlift BW, 21 reps

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Saturday 07.23.2016


CrossFit Artis – CrossFit

Coaching Comments

This is a gym favorite! This will be a fun team workout with 4 equal teams! This will be a great way to end the Free Week and we hope all of you join us! We will be sending out an email with discounts for those of you who joined us this week and we hope to see you all again. Thanks so much for taking the time to try us out and we hope you enjoyed yourself!

Rowling (10 Rounds for distance)

10 sets of 100m sprints

*must stop at 100

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