Friday 02.23.2018

Artis Strength and Fitness – Cross-Training

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Crossfit Games Open 18.1 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-Bar

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

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Thursday 02.22.2018

Artis Strength and Fitness – Cross-Training

Coaching Comments

Today will be open gym during class times. You can stretch do ROMWOD or work on some things you need to work on. Tonight the Open workout comes out so be prepared for Friday’s workout.

Rowing Workout

30 second hard row

30 second easy row

For 12 minutes

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Wednesday 02.21.2018

Artis Strength and Fitness – Cross-Training

Metcon (4 Rounds for time)

Row 500m

10 Stone Deadlifts

15 Clapping Push Ups

20 Toes to Bar

rest as needed

4 sets

Functional Fitness 9am

1min on 1min off

Jump Rope

Sit ups/Leg raises

Burpees

Ring Rows

Lunges

4 rounds

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Tuesday 02.20.2018

Artis Strength and Fitness – Cross-Training


Heidi proving to herself that this weight is light! Great work team “Fit Forties”!

Beast 12 (Time)

For Time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20”
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 DB Hang squat cleans, 35#
25 Back extensions,
30 Wall ball shots, 20#
3 Rope climb ascents

Rowing Workout

10×100

6×200

2×400

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Monday 02.19.2018

Artis Strength and Fitness – Cross-Training

Air Force WOD (Time)

20 Thrusters

20 Sumo deadlift high pulls

20 Push jerks

20 Overhead squats

20 Front squat

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.

Functional Fitness 9am

10-9-8-7-6-5-6-7-8-9-10

Air Squats

DB Push Presses

V-ups

Cal Row

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Friday 02.16.2018

Artis Strength and Fitness – Cross-Training

Metcon (AMRAP – Reps)

5min AMRAP

8 Front Squats

8 Toes to bar

rest 1 min

5min AMRAP

8 Deadlifts

8 Burpee Box Jumps

rest 1 min

5min AMRAP

8 Hang Power Cleans

8 Wall Walks

Functional Fitness 9am

5min row

4min step ups

3min sit ups

2min DB Push Press

1min Air Squats

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Thursday 02.15.2018

Artis Strength and Fitness – Cross-Training

Coaching Comments

Reminder that the gym will be closed Saturday for The Duo Masters Edition!

Metcon (AMRAP – Reps)

Not for time. For Quality

Max Rep Strict to Kip

Pull Ups

HSPUs

3 sets

Single Arm bent over rows (DB/KB) x10 each side

Single Arm Bench Press (KB/DB) x10 each side

3 sets

KB Carries for 30 seconds to 1min around gym. On on side then on another in front rack position. 3 sets. Try not to lean or shift your weight to compensate for KB!

Rowing Workout

30min max distance row!

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