Tom Roth 9/7/21 Tom Roth 9/7/21

Wednesday, September 8

Workout

5 sets, each for load:
5 strict presses

__________

Reminder

Please continue to sign up in advance for class. Attendance is capped at 12 athletes.

Workout

5 sets, each for load:
5 strict presses

__________

Reminder

Please continue to sign up in advance for class. Attendance is capped at 12 athletes.

Tom Roth 9/6/21 Tom Roth 9/6/21

Tuesday, September 7

Workout

4 rounds for time of:
800m run
2:00 rest

__________

Reminder

Please continue to sign up in advance for class. Attendance is capped at 12 athletes.

Workout

4 rounds for time of:
800m run
2:00 rest

__________

Reminder

Please continue to sign up in advance for class. Attendance is capped at 12 athletes.

Tom Roth 9/5/21 Tom Roth 9/5/21

Monday, September 6

Workout

“Nickman”

Partner Version:

10 rounds for time of:
200m dumbbell farmers carry
10 weighted pull-ups (35/25 lbs.)
20 alternating dumbbell power snatches (55/35 lbs.)

*Men use one 55 lb. and one 35 lb. dumbbell and women use one 35 lb. and one 25 lb. dumbbell for farmer carries. Work can be split as desired with one parter is working at a time.

Individual Version:

5 rounds for time of:
200m dumbbell farmers carry
10 weighted pull-ups (35/25 lbs.)
20 alternating dumbbell power snatches (55/35 lbs.)

__________

Announcement & Reminder

Coach Leah will be running a 9 a.m. and 10:15 a.m. class today! There will be a programmed class workout (see above).

Classes are capped at 12 athletes. Please sign up in advance on Pike13.

Workout

“Nickman”

Partner Version:

10 rounds for time of:
200m dumbbell farmers carry
10 weighted pull-ups (35/25 lbs.)
20 alternating dumbbell power snatches (55/35 lbs.)

*Men use one 55 lb. and one 35 lb. dumbbell and women use one 35 lb. and one 25 lb. dumbbell for farmer carries. Work can be split as desired with one parter is working at a time.

Individual Version:

5 rounds for time of:
200m dumbbell farmers carry
10 weighted pull-ups (35/25 lbs.)
20 alternating dumbbell power snatches (55/35 lbs.)

__________

Announcement & Reminder

Coach Leah will be running a 9 a.m. and 10:15 a.m. class today! There will be a programmed class workout (see above).

Classes are capped at 12 athletes. Please sign up in advance on Pike13.

Tom Roth 9/4/21 Tom Roth 9/4/21

Sunday, September 5

Workout

As many rounds as possible in 15 mins. of:

25 toes-to-bar
50 burpees
75 wall balls (20/14 lbs.)

__________

Announcement & Reminder

Coach Leah will be running a 9 a.m. and 10:15 a.m. class on Monday, September 6. There will be a programmed class workout!

Classes are capped at 12 athletes. Please sign up in advance on Pike13.

Workout

As many rounds as possible in 15 mins. of:

25 toes-to-bar
50 burpees
75 wall balls (20/14 lbs.)

__________

Announcement & Reminder

Coach Leah will be running a 9 a.m. and 10:15 a.m. class on Monday, September 6. There will be a programmed class workout!

Classes are capped at 12 athletes. Please sign up in advance on Pike13.

Tom Roth 9/3/21 Tom Roth 9/3/21

Saturday, September 4

Workout

For time:

100 Thrusters 95/65

__________

Announcement & Reminder

Coach Leah will be running a 9 a.m. and 10:15 a.m. class on Monday, September 6. There will be a programmed class workout!

Classes are capped at 12 athletes. Please sign up in advance on Pike13.

Workout

For time:

100 Thrusters 95/65

__________

Announcement & Reminder

Coach Leah will be running a 9 a.m. and 10:15 a.m. class on Monday, September 6. There will be a programmed class workout!

Classes are capped at 12 athletes. Please sign up in advance on Pike13.

Tom Roth 9/2/21 Tom Roth 9/2/21

Friday, September 3

Workout

As many rounds as possible in 12 mins. of:

2 power snatches (155/105 lbs.)
4 power cleans
60 double-unders

__________

Announcement & Reminder

Coach Leah will be running a 9am and 10:15am class on Monday, September 6. There will be a programmed class workout!

Classes are capped at 12 athletes. Please sign up in advance on Pike13.

Workout

As many rounds as possible in 12 mins. of:

2 power snatches (155/105 lbs.)
4 power cleans
60 double-unders

__________

Announcement & Reminder

Coach Leah will be running a 9am and 10:15am class on Monday, September 6. There will be a programmed class workout!

Classes are capped at 12 athletes. Please sign up in advance on Pike13.

Tom Roth 9/1/21 Tom Roth 9/1/21

Thursday, September 2

Rest day or make-up day

__________

Watch Hip Position in the Deadlift from CrossFit.com.

Rest day or make-up day

__________

Watch Hip Position in the Deadlift from CrossFit.com.

Tom Roth 8/31/21 Tom Roth 8/31/21

Wednesday, September 1

Workout

5 rounds for time of:
400m run
10 Strict Pull up
20 Kipping Pull up

__________

Reminder

Classes are capped at 12 athletes. Please sign up in advance on Pike13.

Workout

5 rounds for time of:
400m run
10 strict Pull up
20 Kipping Pull up

__________

Reminder

Classes are capped at 12 athletes. Please sign up in advance on Pike13.

Tom Roth 8/30/21 Tom Roth 8/30/21

Tuesday, August 31

Workout

For time:
10 muscle-ups
100 Air Squats
10 muscle-ups
100/75 calorie row

__________

Reminder

Classes are capped at 12 athletes. Please sign up in advance on Pike13.

Workout

For time:
10 muscle-ups
100 Air Squats
10 muscle-ups
100/75 calorie row

__________

Reminder

Classes are capped at 12 athletes. Please sign up in advance on Pike13.

Tom Roth 8/29/21 Tom Roth 8/29/21

Monday, August 30

Workout

5 sets, each for load:
5 push presses

__________

Reminder

Classes are capped at 12 athletes. Please sign up in advance on Pike13.

Workout

5 sets, each for load:
5 push presses

__________

Reminder

Classes are capped at 12 athletes. Please sign up in advance on Pike13.

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