2020/07/08
WED
＜CrossFit＞
★News★
７月スケジュールが変更！
BBQは７月２５日に決定！
＊２５日は午前中のみ営業
＊＊２６日は午後まで
７月のスペシャルスキルクラスは７/19はGymnastic
W-up:
clean Prep
strength
2Hang Pwr clean +Front Squat
6sets
*increase weights every sets
WOD :
3rds for time
10 Front Squat From Floor (50/35)
20Sit Up
Adavaced: 60/45
Beginner: DB front SQ
c-down
＜HIIT＞
W-up:
Quick Mobility
Core 5minutes
WOD1
2K row for time
every 500m, 10 Burpee.
★keep your 80% 0
WOD2
Coach's ch0ice
c-down
2020/07/07
TUE
＜CrossFit＞
★News★
７月スケジュールが変更！
BBQは７月２５日に決定！
＊２５日は午前中のみ営業
＊＊２６日は午後まで
７月のスペシャルスキルクラスは７/,19はGymnastic 7/11, 26, はWL
Focus of today
practice wall-ball under fatigue
W-up:
Coach's Original
strength
HIp Thrust 5x5
increse every sets
after 5th sets , take 80%of last set weight and max reps
WOD :
EMOM for 10 minutes
o:15-20 Wall Ball
E:12/10 cals on row
*40-45 sec of work
**if too easy, add more wall ball
c-down
＜HIIT＞
W-up:
Ladder
WOD1
7 Minutes AMRAP
10 Goblet SQ
15 KB Swing
20 KB Hop over
WOD2
7Minutes
5 ring/box Dip
10 Knee 2 Chest Sit up
15 Box Jump/Step Up
WOD3
5 Minutes AMRAP
5 Burpee Box Jump/Step Up
20 Alt. Mt Climer
20 Runner
c-down
2020/07/06
MON
＜CrossFit＞
★News★
７月スケジュールが変更！
BBQは７月２５日に決定！
＊２５日は午前中のみ営業
＊＊２６日は午後まで
７月のスペシャルスキルクラスは７/5,19はGymnastic
W-up:
then Coach's Original
Strength :
DL
10-8-6-4-2
[CF light ]
10-8-6-8-10
WOD :
11mins AMRAP
5 DL(62.5/45)
18 Wall Ball (10/6)
17 Burpee
c-down
＜HIIT＞
W-up:
Agility/Animal movement
WOD1
BaseLine (8min T-cap)
500m Row
40 Air Squat
30 Sit Up
20 Push Up
10 Pull Hp
WOD2
Pair Syncro WOD 7 Minutes
10 Slam Ball
10 Plate OH Lunges
10 Burpee
3mintues rest
Core 3minutes coach's Choice
c-down
2020/07/05
SUN
＜CrossFit＞
★News★
７月スケジュールが変更！
BBQは７月２５日に決定！
＊２５日は午前中のみ営業
＊＊２６日は午後まで
７月のスペシャルスキルクラスは７/5,19はGymnastic
W-up:
Play a game
then Coach's Original
WOD :
25mins AMRAP in team of 2
10 Syncro Burpee
20 T2B/HKR
30 Pair Wall Ball
40 Slam Ball
800m Row *P1 on row ,while P2 front Plank
*split however
c-down
＜HIIT＞
W-up:
Agility/Animal movement
WOD1
8minutes of banded exercise
WOD2
Partner WOD
P1 4mins AMRAP on ROW
P2 4mins DUs,
*everytime you break or miss ２burpee
3min break between
*score total Cals on Rower
c-down
2020/07/04
SAT
＜CrossFit＞
★News★
７月スケジュールが変更！
BBQは７月２５日に決定！
＊２５日は午前中のみ営業
＊＊２６日は午後まで
７月のスペシャルスキルクラスは７/5,19はGymnastic
W-up:
Coach's Original
strength
Front Squat
3x8
before main set
10 empty bar
8 very light
WOD :
1 station 1 Minutes : 4sets
1) Max Reps of Push Up
2) Max Reps of DB Power Clean
3) Max reps DUs/Sigles
4) Rest
*score DUs/Singles
**45sec of work 1)&2)
c-down
★CF Light★
W-up:
Coach's Original
strength
5 x 5
ST pull up
scale up : weight on
WOD
17min AMRAP
20 Junping pull up
20 Mt climber
20m Bear crowl
20cal Row
then
"3min ACC bar hang hold
☆keep active shoulder"
＜HIIT＞
W-up:
Agility/Animal movemnt
WOD1
5min AMRAP
20 BW Russina wist
10 Plate DL
10 Plate OH Lunge
WOD2
5min AMRAP
15 Box jump
15 KB DL
15 Cross V- up
3 minutes rest
5min of straight BW movement
c-down
2020/07/03
FRI
＜CrossFit＞
★News★
７月スケジュールが変更！
BBQは７月２５日に決定！
＊２５日は午前中のみ営業
＊＊２６日は午後まで
７月のスペシャルスキルクラスは７/5,19はGymnastic
W-up:
Coach's Original
strength
Tempo Back Squat
5x5 (3↓１↑）
75-80% of 1Rep
[CF light ]
5x5
*increase weights every sets
WOD :
16Min AMRAP( 14minutes for CF light)
20 DB Push Press(12.5/7.5)
20m One DB OH Walking Lunges
20 Sit Up
20 sec Side Plank(R)
20sec Side Plank(L)
1min rest b/w sets
c-down
＜HIIT＞
Fran
21-15-9
thruster(42.5)
pull up
W-up:
WOD1
WOD2
c-down
2020/07/02
THU
＜CrossFit＞
★News★
７月スケジュールが変更！
BBQは７月２５日に決定！
＊２５日は午前中のみ営業
＊＊２６日は午後まで
７月のスペシャルスキルクラスは７/5,19はGymnastic
W-up:
Coach's Original
Core strength
3sets of
8 Barbell Rollouts
20 Leg toss
[CF light]
5 x 5
Chin up
WOD :
6Min AMRAP
2-4-6-8-10-12-14-16
Burpee
WoMan Maker (12.5/7.5) (Push Up-Row-row-G2OH)
2min Rest
6 Minute AMRAP
UpDown
Woman Maker
*2nd set start from the round where you finish and go down
[CF Light] (T-cap 20Minutes)
3K row for time
every 500m, 10 Burpee.
★keep your 80%
c-down
＜HIIT＞
W-up:
Agility/Animal movemnt
WOD1
5min AMRAP
10 Rotational Slam ball
20 Mountain Climber
30 DU
WOD2
EMOM for 12minutes
O : 12/10cal Row
E : 40sec of Plank variation
*Advanced: 15/12 cals
c-down
