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Saturday June 10 2017

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R2R Fitness (Metropolis), R2R Fitness (Paducah) – CrossFit

Metcon (3 Rounds for reps)

“Adderall”

0-10 – 1M Run, Max CJ (135/95)

10-13 – Rest

13-20 – 800m Run, Max Power Snatch (115/80)

20-23 – Rest

23-27 – 400m Run, Max Thrusters (95/65)

Metcon (No Measure)

EMOMx10:

Odd – 5 HSPU (strict if possible)

Even – Row 15/12 Cals

June 10th

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R2R Fitness (West Paducah) – CrossFit

Ship (Time)

9 Rounds for time of:

7 Squat Cleans, 185#

8 Burpee Box Jumps, 36″
In honor of Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, SK, Canada, was killed on September 7, 2008
To learn more about Ship click here
*38 Minute Cut-off

**Ladies weight is 135# and 30″ box jumps.

***Guys, use one 45# plate to get the 36″ height on the box.

June 9th

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R2R Fitness (West Paducah) – CrossFit

Push Press (E2MOTM for 10 Mins )

Push Press + Push Jerk

Sets 1-2 @ 75% of 1 RM Push Press

Sets 3-4 @ 80% of 1 RM PP

Set 5 @ 85 of 1 RM PP

Deadlift (EMOTM for 6 Mins )

3 Touch and Go Deadlifts

Sets 1-6 @ 70% of 1RM Deadlift

Metcon (Time)

For Time:

30-20-10

Lateral Burpees

Overhead Squat 95/65

Thursday June 8 2017

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R2R Fitness (Metropolis), R2R Fitness (Paducah) – CrossFit

Metcon (3 Rounds for reps)

TABATA

Shoulder Press

Rest 2 Minutes

Front Squats

Rest 2 Minutes

Deadlift

Weight:

Rx+

Shoulder Press (135/85)

Front Squat (225/155)

Deadlift (315/225)

Rx

Shoulder Press (95/65)

Front Squat (155/105)

Deadlift (225/155)
*Score your lowest round.

Metcon (Time)

3RFT of:

600m Run

16 DL (225/155)

60 DU (x2 SU)

June 8th

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R2R Fitness (West Paducah) – CrossFit

Buy In: 25 Knuckle Push-ups

Buy Out: 25 Ring Dips (Make them as hard as possible)

Metcon (AMRAP – Rounds and Reps)

In Teams of 2, complete the following:

AMRAP 20 Minutes

12 Cal Row

12 Box Jumps 24/20

12 Thrusters 95/65

*Partners complete a full round, then switch.

*Rest 5 minutes

Accumulate 300 Double Unders together, switching ever 25 reps. Then run 1200 Meters together. Post the slowest run time in your comment section.

Bootcamp

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R2R Fitness (Metropolis), R2R Fitness (Paducah), R2R Fitness (West Paducah) – Bootcamp

1-Mile Run (Time)

Max Effort 1-Mile Run

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

Benchmark Wednesday June 7 2017

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R2R Fitness (Metropolis), R2R Fitness (Paducah) – CrossFit

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

2 Minute Max…MU/PU (AMRAP – Reps)

2 Minute Max…

Rx+

Ring MU or Bar MU

Rx

C2B or Pull Ups

Weightlifting

1. 12 Minute Snatch EMOM

2. Snatch Ladder

10 Reps, 8 Reps, 6 reps, 4 reps, 2 reps (Kyle chooses the weight)

3. Bench Press 5×5 Climbing

June 7th

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R2R Fitness (West Paducah) – CrossFit

Hang Snatch (Every 90 Sec for 12 Mins (8 Sets))

Snatch High Pull + Hang Squat Snatch

Sets 1-2 @ 70% of 1 RM Hang Squat Snatch

Sets 3-4 @ 75% of 1 RM HSS

Sets 5-6 @ 80% of 1 RM HSS

Sets 7-8 @ 85% of 1 RM HSS

*Score your last two sets in wodify

Metcon (Time)

“Regional Event 1, with a twist”

Run 600 Meters

Then,

6 Rounds

4 Bar Muscle Ups

8 Wall Balls 20/14

12 Kipping Handstand Push-ups

*15 Minute cut-off

**No weight vest this time

June 6th

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R2R Fitness (West Paducah) – CrossFit

Buy In: Farmers Carries

Buy Out: 35 GHD Sit-ups or 70 AB mat sit-ups

Metcon (AMRAP – Reps)

Conditioning:

5 Rounds:

1:00 Row cals

1:00 Power Snatch 75/55

1:00 Burpees

1:00 Wall Balls 20/14

1:00 Rest

*If there are more than six people in a class, then start at the next movement.

**Keep a score of each round and add at the end for your total score.