Friday 5.8.20

Barbell Track



Every 2 min x 5
2 Slow Ascending snatches + 2 Tempo Overhead Squats

AMRAP 12
15 Power Snatch
20 Back Squats

3 Sets
WTD Dead Bug x 10
Iso WTD Hip Extension :60

DB/KB Track



Every 2 min x 5
3-4 Tempo SA OHS each arm


AMRAP 12
30 ALT DB Snatch or KBS
30 Goblet Squats

3 Sets
WTD Dead Bug x 10
Iso WTD hip extension :60

Wednesday 5.6.20

Barbell Track

4 Sets
6-8 Tempo RFE Bulgarian Squat,41×1
3-5 Tempo Push Press, 31×1

DB/KB Track

4 Sets
6-8 Tempo RFE Bulgarian Squat, 41×1
3-5 Tempo Half Kneeling Press, 31×1
AMRAP 5 x 3
6 HSPU or Clapping Push-ups
12 Jumping Split Lunges
24 Double Unders or Singles

Rest 3 min between each 5 min
AMRAP 5 x 3
6 HSPU or Clapping Push-ups
12 Jumping Split Lunges
24 Double Unders or Singles

Rest 3 min between each 5 min

Tuesday 5.5.20

Barbell Track

100 Bent Rows
100 No Jump Burpees

DB/KB Track

100 DB/KB Rows(50/50)
100 No Jump Burpees

Monday 5.4.20

Barbell Track

Every 2 min x 4:
3 Tempo FS(from floor)42×1

DB/KB Track

Every 2 min x 4:
:30 wall sit
6 Tempo goblet Squats, 64×1
3 Jump Squats for height
For Time:
800 M Run
30 Power Cleans
800 M Run
30 Front Squats
800 M Run
30 Squat Cleans

Extra:
3 Sets
SL Hip Extension x 10
Stag Stance RDL x 8

For Time:
800 M Run
40 Alt Power Clean
800 M Run
40 SA Squats(20/20)
800 M Run
40 Alt Squat Cleans

Extra:
3 Sets
SL Hip extension x 10
Stag Stance RDL x 8

Monday 3.16.20

CFN will be suspending service for the duration of the month starting tomorrow. We will be posting all home WODs on to SugarWOD. This will be for members only.

come get your equipment this evening after classes or tomorrow between 9 and 1PM. if you cant make it at either of those times please let us know through email. info@crossfitnewton.com

Perform/compete
Every 3 min x 6
3 Tempo snatch deadlifts + 2 hang power snatch + 1 Overhead squat

*tempo is 3 sec ascending to the knee each rep
*start at same weight as you ended with last week and go up in weight if you can
+
Back squat
20 reps@5-10# heavier than last week
+
Extra
3 Sets
15 Banded Russian kbs (purple/black)
8 tempo tall kneeling Arnold press, 3 sec eccentric

Function
every 2 min x 8
3 Muscle snatch, by feel
+
Back squat
5-5-5-5, heavier than last week if possible
+
Extra
3 Sets
15 Russian kbs
8 tempo tall kneeling Arnold press, 3 sec eccentric

Saturday 3.14.20

Fitness is waiting

You guys are doing an amazing job keeping the gym clean. Let’s keep it up. Make sure we keep washing those hands and clean off those rowers when you are done.

3 Rounds
Athlete 1: 500 M Row
Athlete 2: 400 M Run
Athlete 3: Burpees

Score is average accumulated burpees per round

*The third athlete will do burpees while the other two complete the run and the row. Then switch. Once all athletes have completed 3 rounds the workout is done.

Extra
4 Rounds
10 Hollow Rocks
5 V-ups
5 Tuck-ups
10 sec hollow hold
Rest :60 sec

Friday 3.13.20

Matt G

Perform/Compete
Percentages below are taken from your squat Clean Single
Front Squats + Jerk, 5+3@60%, 3+2@70%, 2+1@80%, 3+1@75%

Function
Tempo Front Squat x 5 + Tempo Tall kneeling DB press x 5, 3 sec eccentric on each rep for both
or Tempo Db Goblet Squat x 6 + Tempo tall kneeling press x 5, 3 sec eccentric on each rep for both
+
AMRAP 12
Compete
3 Rounds
10 Single Arm DB Squat Clean Thrusters(right side)@45/30
50 Double Unders
10 Single Arm DB Squat Clean Thrusters(left side)
15 TTB

Perform
3 Rounds
10 Single Arm DB Squat Clean Thrusters(right side)@35/20
50 Double Unders or Single Doubles
10 Single Arm DB Squat Clean Thrusters(left side)
15 Mod TTB

Function
3 Rounds
10 Single Arm DB Squat Clean Thrusters(right side)@30/15
50 Single Unders
10 Single Arm DB Squat Clean Thrusters(left side)
15 Knee Tucks

Thursday 3.12.20

PJ

Pace on cardio should be at a consistent pace you can sustain throughout the workout. Holds should be with a weight that isn’t light, but not too heavy to hold for the full min(focus on breathing on all holds)

5 Rounds(with a partner)
:60 Row
:60 No Push-up Burpee Step-up
+
:60 transition
+
5 Rounds(with a partner)
:60 Ski
:60 Sandbag or slam ball hold
+
:60 transition
+
5 Rounds(with a partner)
:60 Bike
:60 Farmers Hold
+
:60 transition
+
5 Rounds(with a partner)
:30 Battle Rope(:10 sec double/:10 alt/:10 side to side)
:30 Hollow hold or Plank hold

Wednesday 3.11.20

Tanya and Dan

3 Sets each athlete
Shuttle
50′ Sled Push@100/70 added

*Shuttle: run to the end of the gym, then half way back, then back to the sled, then push sled. Next athlete will start on the other end as sled will be at different ends each time.
+
Every 5 min x 4
15 UB Deadlifts
10 Box Jump Overs
20/15 Cal Row
+
Rest 3 min between rounds

*Rounds should be kept under 3 min. Deadlift should be smooth and steady. They should not be a huge struggle. Maybe do your first one at around 50-55% of your heavy double. Still no heavier than 225/155.

Compete – 225/155
Perform – 155/105
Function – 135/95 or KB deadlifts, step overs

Tuesday 3.10.20

Sylvia

Everyone
3 Sets
A1. Supine Grip Bench Row x 8, 2 sec pause a top, pull through bench
A2. ALT DB Tempo Floor Press x 12(6/6), 3 sec eccentric each rep, pause 1 sec on the floor, heavy
+
Compete
AMRAP 16
Run 200 Meters
10 Burpees
3-5 Muscle-ups

Perform
AMRAP 16
Run 200 Meters
10 Burpees
10 Pull-ups

Function
AMRAP 16
Run 100-200 Meters
10 Burpees
10 Ring Rows

Sub 250 Row or 15/10 cal Bike(shouldn’t be more than 1 min so scale if needed)