(551) 427-5077

Saturday – September 10

THERE ARE NO CLASSES AT CROSSFIT BISON TODAY

WE ARE HOSTING a 10 AM WORKOUT BEHIND MIDLAND PARK HIGH SCHOOL.  ARRIVE AT 9:30 TO WARM UP AND STRETCH ON YOUR OWN.  WE WILL CHOOSE MOVEMENTS FROM THE FOLLOWING LIST:

Air squats

Sit ups

Burpees

Russian KB Swings

Med Ball Cleans

Running

Friday- September 9th

AMRAP 4

3 MU or 6 C2B or 9 Pullups

25 DU ( 60 singles)

–4 minute rest

AMRAP 4

10 Back Rack Lunges (95/65)

10 Push Press (95/65)

–4 minute rest–

For Time

6 MU or 12 C2B or 18 pull-ups

75 DU ( 180 singles)

30 back rack lunges (95/65)

30 Push Press ( 95/65)

75 DU ( 180 singles)

6 MU or 12 C2B or 18 Pull-ups

* 14 Min CAP

Thursday – September 8

Part 1:

10 Minute EMOM

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

*Start around 50%, go up from there based on how you feel

Part 2:

5 x 3

Back Squat

*Start at 70+%, try to add weight each set

3 x 5

Front Squat

*Start at 75+%, try to add weight each set

Wednesday – September 7

Part 1:

"Death By"

Toes to Bar (increasing by 2's) OR Sit Ups

*Minute 1 – complete 2 reps.  Minute 2 – complete 4 reps. Minute 3 – complete 6 reps….etc.

*10 round cap 

*Score is total reps

*If you get knocked out before the 10th round, complete the rest of the Death by with Sit Ups

Part 2:

With a Running Clock:

From 0:00 – 11:00

800 M Run

500/400 M Row

30 Burpees

From 11:00 – 22:00

500/400 M Row

30 Burpees

800 M Run

From 22:00+

30 Burpees

800 M Run

500/400 M Row

*You will get 3 separate times for this

Tuesday – September 6

Part 1:

Every 1:30 for 9+ Minutes (7 sets)

Handstand Push Ups

*Choose an attainable amount of reps and stick to it for all 7 sets (less than half of your max rep set).  Change the scale as needed.  Your set should not take more than 45 seconds.

*If you don't have a max rep set, work for 30 seconds, rest for 1 minute and aim for total reps.

Part 2:

27-21-15-9

Box Jumps (24/20)

Shoulder to Overhead (115/75)

Part 3:

3 Sets (not recording)

Max Rep Push Ups

*Rest 2 minutes between sets

*Work on your form

Monday – September 5

*WE HAVE 2 CLASSES TODAY (8:30 AM and 10:00 AM)

*IF YOU DID NOT SIGN UP ON THE WHITEBOARD AT THE GYM, YOU WILL DO A DIFFERENT WORKOUT.  WE ARE EXPECTING TWO CLASSES OF 30+ PEOPLE.

HOTSHOTS 19

6 Rounds for Time

30 Air Squats

19 Power Cleans (135/95)

7 Strict Pull Ups

400 M Run

________________________________________________________

We will have three stations of barbells set up.  You will not have your own bar.  First come first serve for them…and assume you may be sharing a barbell with someone.  The stations of barbells will be:

135/95

115/75

95/55

Saturday – September 3

In Teams of 2 (1 working/1 resting)

100 Burpees

100 Sumo Deadlift High Pulls (95/65)

800 M Run (400 M each)

100 Wall Balls (20/14)

100 Push Ups

800 M Run (400 M each)

100 KB Swings (53/35)

100/70 Calorie Row

800 M Run (400 M each)

*40 Minute Cap

Friday – September 2

Part 1:

10-12 Minutes to work on:

Muscle Ups/Pull Ups/Pulling Strength

*We will have options for you to choose from.  Do not use this as a burnout session.

Part 2:

200 M Run

6 Muscle Ups OR 12 Chest to Bar Pull Ups

12 Push Press (95/65)

24 Deadlifts (95/65)

200 M Run

5 Muscle Ups OR 10 Chest to Bar Pull Ups

10 Push Press (95/65)

20 Deadlifts (95/65)

200 M Run

4 Muscle Ups OR 8 Chest to Bar Pull Ups

8 Push Press (95/65)

16 Deadlifts (95/65)

*15 Minute Cap