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Posted: July 28, 2015

Wednesday, 29th July

Warm-up

Coaches Choice

Strength: Jerks

2x3 @ 80%

3x3 @ 85%

Thank You Very Much-a Mr. Tabata!

Tabata (8 Rounds of :20 works and :10 Rest)

Pull-ups

Deadlifts (185/135)

Double Unders

Posted: July 27, 2015

Tuesday, 28th July

Warm-up

400 meter run

3 rounds

10 burpees

10 jumping squats

10 Hollow body rocks

10 Reverse hollow body rocks

30 second plank

Havin' a Good Time

5 Rounds for Time

15 Toes to Bar

20 Calorie Row

25 Wallballs (20/14)

Posted: July 26, 2015

Monday, 27th July

Warm-up

Mobility and Dynamic routine

Strength: Back Squats

1x5 @ 85%

1x4 @ 85%

2x3 @ 85%

Speed Test

12 Minute Cap:

1 Mile Run

In the reminaing time, establish a 1 RM Snatch

Posted: July 23, 2015

Friday, 24th July

Warm-Up

Coaches Choice

Strength: Deadllifts

5x5 @ 85%

"Josh"

21 Overhead Squats (95/65)

42 Pull-ups

15 Overhead Squats

30 Pull-ups

9 Overhead Squats

18 Pull-ups

 

Posted: July 22, 2015

Thursday, 23rd July

Warm-up

400m Row

then 2 Rounds
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Partner Thursday!!

Team of 2 Complete:

18 Minute AMRAP of:

60 Cal Row

50 Wall Balls

40 T2B

30 Hang Power Cleans (155/105)

20 HSPU

10 Muscle Ups

 

Posted: July 21, 2015

Wednesday, 22nd July

Warm-Up

2 rounds:

25 jumping jacks

10 Sit-ups

10 Supermans

5 inch worms w/2 push-ups

:30 side plank each side

followed by barbell warm-up

Strength: Jerks

2x2 @ 80%

3x2 @ 85%

Not Your Ordinary Clean

For Time

20 Medball Cleans

20 Burpees

800m Run

20 Burpees

20 Medball Cleans

Posted: July 20, 2015

Tuesday, 21st July

Warm-Up

400m run

then

Samson Stretch:

butt kicks

alt high kicks

high knees

burpee broad jump

inch worms w/1 push up

Skill:

Air Squat - Technique

Tabata Air Squat

Double Dippin'

50-40-30-20-10

Box Dips (20")

Double Unders

Sit-ups

Posted: July 19, 2015

Monday, 20th July

Warm-up

30 cal Row

2 rounds:

20 air squats

15 walking lunges

10 push-ups

Group Barbell warm-up:

5 jump shrugs

5 high pulls

5 muscle snatch

5 overhead squat

5 snatch balance

5 sotts press (PVC)

5 good mornings

Strength: Back Squat

5x4 @ 85%

Snatch it Up!

10 Minute EMOM of:

2 reps of:

Hang Squat Snatch + Squat Snatch + Snatch Balance

**Use 75% of your 1RM Snatch

Posted: July 16, 2015

Friday, 17th July

Warm-Up

Fun things

Strength:Deadlifts

5x6 @ 75%

"1/2 Jerry"

800m Run

1000m Row

800m Run

Posted: July 15, 2015

Thursday, 16th July

Warm-up

500m Row

4 rounds of :20 each movement

jumping jacks

air squats

burpees

hollow rocks

Skill: Turkish Get Ups

 

Partner Up!

Teams of 2:

20 minute AMRAP of :

2 Rope Climbs

10 Wall Balls (20/14)
 

P1: Odd Minutes

P2: Even Minutes

** Switching every minute, Pick up where your partner left off. Score is total rounds and reps completed at the end of 20 minutes. (One partner is resting as the other is working)
 

Posted: July 14, 2015

Wednesday, 14th July 2015

Warm-up

Coaches Choice

Strength: Jerks

2x3 @ 75%

3x3@ 80%

Whip it

12 Minute AMRAP of

8 KBS (53/35)

16 Alternating Jumping Lunges

32 Double Unders

 

Posted: July 13, 2015

Tuesday, 14th 2015

Warm-up

2 Rounds

300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

It's a K.O!

Fight Gone Bad Style

3 Rounds, 1 Minute at each station, Rest 1 minute after each round

Air Squats

Shoulder to Overhead (75#/55#)

Ab mat sit-ups

Hang Power Cleans (75#/55#)

Box Jumps (24/20)

Posted: July 12, 2015

Monday, 13th July

Warm-Up

3 rounds:

250m row

10 air squats

10 walking lunges

10 push-ups

then:

1:00 couch stretch each leg

1:00 pigeon stretch each leg

Strength:

  • Back Squats

  •  5x5 @ 80%


  • Just Keep Kipping:

  •  Tabata Style (:20 on - :10 off)

  • Complete 100 Pull Ups!

    *score is total rounds it takes to complete.

Posted: July 10, 2015

Saturday, 11th July

** No Class Today! Coaches are competing  alongside our members at the Summer Partner Throwdown in Ponchatoula! Come out and show your support for CrossFit Franco’s!

 

All of their info is on their facebook page!

 

Posted: July 9, 2015

Friday, 10th July

**We will not be having class tomorrow due to the Summer Partner Throwdown competition. All of our coaches will be competing alongside our members. If you can make it out to Ponchatoula to cheer them on that would be fantastic!

Warm-up

GAME

Strength: Deadlift

2x8@ 70%

2x6@ 70%

1x5@ 70%

“Karen”

150 Wallballs (20/14)

***Every time you break on your wall balls you must do 5 Box Jumps!***