Author Archives: Keith Riel

All levels 3 x 6 minute Row 3 min @20-24 SPM 2 min @24-28 SPM 1 min @30 + SPM 6 min Rest Increase the pressure on each set, keep the SPM within guidelines During your rest periods = work on squat position and mobility  

Deload Week! This week expect one or more of the following: fewer reps, lighter loading or lower intensity.  Wednesday is our 1 RM Back Squat effort, so spend the next few days addressing squat mobility and mechanics. A perfect position will be necessary to hit that big squat. Fitness and Performance 3 sets: Banded good mornings x 12 Reverse fly’s (W-T-Y) x 6’s 45 seconds DU practice 10 minutes DL technique work EMOM x 8 5 Dead lifts @40% 3 Burpee over bar* *Add one burpee each set Sport 15 minutes: MU progressions and skill work 15 minutes: Pick 3 days from the GMB Handstand Challenge EMOM x 10 evens = 2-3 MU odds = 3-5 HSPU

All levels 2011 CrossFit Games The end 1-2-3 3 minute AMRAP 1 minute Rest 6 minute AMRAP 2 minute Rest Complete all movements for time 20 Calorie Row 30 Wall balls 20 T2B 30 Box jumps 24″ 20 SDHP  32/24kg 30 Burpees 20 STOH 135/95 Modifications will be given at the start of class today

All Levels 10 minute Mobility: Address your individual needs and specifics to rowing Rowing prep: 2 minutes steady state @20-22 SPM 15 seconds @30 + SPM 1 minute steady state @24-26 SPM 30 seconds @30 + SPM 1 minute steady state @28-30 SPM 45 seconds @race effort ROW’D ROYALTY WOD 1: 6 x 1 minute Max meters 30 seconds Rest Score is: 1a) interval 1 and interval 2 together 1 b) all intervals added together In larger class stagger the start and cheer on your friends!! Max Effort on this one!! 10 minutes: Mobility and cool down