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SATURDAY 3.31.18

COMPTRAIN CLASS PROGRAMMING METCON: "WRECK YOURSELF" TEAM WORKOUT (3 ATHLETES) 600M RUN 6 ROPE CLIMBS 20 SQUAT CLEANS (135#/95#) 600M RUN 9 ROPE CLIMBS 35 SQUAT CLEANS (135#/95#) 600M RUN 12 ROPE CLIMBS 50 SQUAT CLEANS (135#/95#) *TEAMS WILL CARRY 1 WRECK BAG (50#/35#) ON RUNS

FRIDAY 3.30.18

COMPTRAIN CLASS PROGRAMMING METCON: "POWER TRIP" 15:00 AMRAP 15 POWER SNATCHES (95#/65#) 30 WALL BALLS (20#/14#) 60 DOUBLE UNDERS

THURSDAY 3.29.18

WORKOUT PROGRAMMED BY ASA METCON: 800M RUN 3 ROUNDS OF "CINDY" 400M RUN 4 ROUNDS OF "CINDY" 200M RUN 5 ROUNDS OF "CINDY" *WEAR A WEIGHTED VEST IF YOU HAVE ONE

WEDNESDAY 3.28.18

COMPTRAIN CLASS PROGRAMMING METCON: "50-50" TEAM WORKOUT (3 ATHLETES) 7:00 AMRAP 50 PUSH PRESS (135#/95#) 50 PUSH PRESS (155#/105#) AMRAP PUSH PRESS (185#/135#) 3:00 REST 7:00 AMRAP 50 BACK SQUATS (155#/105#) 50 BACK SQUATS (185#/135#) AMRAP BACK SQUATS (225#/155#) 3:00 REST 7:00 AMRAP 50 HANG POWER CLEANS (135#/95#) 50 HANG POWER CLEANS (155#/105#) AMRAP HANG POWER CLEANS (185#/135#)

TUESDAY 3.27.18

COMPTRAIN CLASS PROGRAMMING METCON: "RUNNING CHRISTINE" 400M RUN 12 DEADLIFTS (BODYWEIGHT) 21 BOX JUMPS (24"/20") X3

MONDAY 3.26.18

COMPTRAIN CLASS PROGRAMMING METCON: OPTION 1 18.5 OPTION 2 "THE OTHER ONE" 7:00 AMRAP 3-6-9-12-15...ETC... KETTLEBELL SWINGS (55#/35#) GOBLET SQUATS (55#/35#) BURPEES

FRIDAY 3.23.18

CROSSFIT GAMES OPEN WORKOUT 18.5 18.5 (RX) 7:00 AMRAP 3-6-9-12-15-18...ETC... THRUSTERS (100#/65#) CHEST-2-BAR PULL UPS 18.5 (SCALED) THRUSTERS (65#/45#) JUMPING PULL UPS

THURSDAY 3.22.18

COMPTRAIN CLASS PROGRAMMING METCON: "GOAT DAY" EMOM X 20 ODD MINUTES = MOVEMENT #1 EVEN MINUTES = MOVEMENT #2

WEDNESDAY 3.21.18

COMPTRAIN CLASS PROGRAMMING METCON: "HIGH ROLLER" 16:00 AMRAP 1 BUTCHER PUSH (DOWN AND BACK @ 135#/95#) 15 SUMO DEADLIFT HIGH PULLS (95#/65#) 12 BURPEE BOX JUMPS (24"/20") 9 CHEST TO BAR PULL UPS

TUESDAY 3.20.18

COMPTRAIN CLASS PROGRAMMING METCON: "FOUR SCORE" EVERY 4 MINUTES ON THE MINUTE X 4 M=14 / F=12 CALORIE BIKE/ROW 15 FRONT SQUATS (95#/65#) 12 SHUTTLE SPRINTS (10 METERS)

MONDAY 3.19.18

COMPTRAIN CLASS PROGRAMMING OLY: HANG POWER CLEAN 5-4-3-2-1 METCON: "HANG TEN" 10:00 AMRAP 10 HANG POWER CLEANS (135#/95#) 20 ABMAT SIT UPS 40 DOUBLE UNDERS

FRIDAY 3.16.18

OPEN GYM TOMORROW: 5 - 9AM NOON - 1PM 4 - 7PM *WORKOUT STANDARDS WILL BE BRIEFED EVERY HOUR ON THE HOUR CROSSFIT GAMES OPEN WORKOUT 18.4 18.4 (RX) 21 DEADLIFTS (225#/155#) 21 HANDSTAND PUSH UPS 15 DEADLIFTS 15 HANDSTAND PUSH UPS 9 DEADLIFTS 9 HANDSTAND PUSH UPS 21 DEADLIFTS (315#/205#) 50FT HANDSTAND WALK 15 DEADLIFTS 50FT HANDSTAND WALK 9 DEADLIFTS 50FT HANDSTAND WALK 18.4 (SCALED) 21 DEADLIFTS (135#/95#) 21 HAND RELEASE PUSH UPS 15 DEADLIFTS 15 HAND RELEASE PUSH UPS 9 DEADLIFTS 9 HAND RELEASE PUSH UPS 21 DEADLIFTS (185#/135#) 50FT BEAR CRAWL 15 DEADLIFTS 50FT BEAR CRAWL 9 DEADLIFTS 50FT BEAR CRAWL

THURSDAY 3.15.18

COMPTRAIN CLASS PROGRAMMING METCON: "GOAT DAY" EMOM X 20 ODD MINUTES = MOVEMENT #1 EVEN MINUTES = MOVEMENT #2

WEDNESDAY 3.14.18

COMPTRAIN CLASS PROGRAMMING METCON: "HUMBLE PI" EMOM X 16 (4 ROUNDS) MINUTE 1: M=12 / F=9 CALORIE BIKE/ROW MINUTE 2: 7 DEADLIFTS (225#/155#) + 7 HANDSTAND PUSH UPS MINUTE 3: M=12 / F=9 CALORIE BIKE/ROW MINUTE 4: 10 CHEST-2-BAR PULL UPS

TUESDAY 3.13.18

COMPTRAIN CLASS PROGRAMMING STRENGTH: PAUSE FRONT SQUAT (3 SECONDS) BUILD TO A HEAVY PAUSE FRONT SQUAT METCON: "ENGINE ROOM" EVERY 3:00 X 5 ROUNDS M=300M / F=250M ROW 9 THRUSTERS (95#/65#)

MONDAY 3.12.18

COMPTRAIN CLASS PROGRAMMING METCON: "OPPOSITE DAY" 14:00 AMRAP 40 SIT UPS M=20 / F=15 CALORIE BIKE/ROW 20 BURPEES

FRIDAY 3.9.18

OPEN GYM TOMORROW: 5 - 9AM NOON - 1PM 4 - 7PM FRIDAY NIGHT LIGHTS @ 7PM *WORKOUTS STANDARDS WILL BE BRIEFED EVERY HOUR ON THE HOUR CROSSFIT GAMES OPEN WORKOUT 18.3 18.3 (RX) 100 DOUBLE UNDERS 20 OVERHEAD SQUATS (115#/80#) 100 DOUBLE UNDERS 20 RING MUSCLE UPS 100 DOUBLE UNDERS 20 DUMBBEL SNATCHES (50#/35#) 100 DOUBLE UNDERS 12 BAR MUSCLE UPS X2 *14:00 TIME CAP 18.3 (SCALED) 100 SINGLE UNDERS 20 OVERHEAD SQUATS (45#/35#) 100 SINGLE UNDERS 20 PULL UPS 100 SINGLE UNDERS 20 DUMBBEL SNATCHES (35#/20#) 100 SINGLE UNDERS 12 PULL UPS X2 *14:00 TIME CAP

THURSDAY 3.8.18

COMPTRAIN CLASS PROGRAMMING METCON: "GOAT DAY" EMOM X20 ODD MINUTES = MOVEMENT #1 EVENT MINUTES = MOVEMENT #2

WEDNESDAY 3.7.18

COMPTRAIN CLASS PROGRAMMING METCON: "FOUR BY FOUR" EMOM X 16 (4 ROUNDS) MINUTE 1: 7 WALL BALLS (20#/14#) + 7 CHEST-2-BAR PULL UPS MINUTE 2: 15 BOX JUMPS (24"/20") MINUTE 3: 7 POWER SNATCHES (95#/65#) + 7 OVERHEAD SQUATS (95#/65#) MINUTE 4: M=15 / F=12 CALORIE ROW/BIKE

TUESDAY 3.6.18

COMPTRAIN CLASS PROGRAMMING METCON: "UNDER PRESSURE" 100-80-60-40-20 DOUBLE UNDERS 50-40-30-20-10 SIT UPS 25-20-15-10-5 DEADLIFTS (155#/105#)

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