Out with the old and in with the new!  Our new web site is live.  Check out www.cfconstruct.com from now on to view the blog and to get any other information regarding CrossFit Construct. 

Incline Bench Press
5-5-5-5

Then 3 rounds for time of the following 

400 meter run
21 kb swings
12 pull ups

Post wod
500 meter row time trial
3 sets of 12 ring rows

Friday 

5 sets of 10 back squats tempo 4020
use 50% of your one rep max

then for time

8   Wall Climb

15 Power Cleans

6   Wall Climb

12 Power Cleans

4   Wall Climb

9   Power Cleans

2   Wall Climb

6   Power Cleans

135/95 or 55 % of your one rep max power clean

Post:

3 x 12 weighted back extensions
tempo 3030

3 rounds of the following 

1.  Max BW Bench press

rest 2 minutes 

 

2.  Max reps pull ups


rest 2 minutes

Then for time 

3Rounds of the following

400M Run

20 KBS

Snatch skill work 3-3-3-3-3

12 min AMRAP of:

21 Box Jumps

120 Yard Farmers walk with kettle bell

Post:

100 DUs for time:

Find a new 3 rep max deadlift (3 attempts)

Complete the following:

*Begin performing 5 burpees. Then perform 5 burpees every minute on the minute.

21-15-9

Thruster

Pull ups

Post:
As many reps as possible in 3 sets of:

GHD sit ups

This Saturdays fundraiser "Barbells For Boobs"  will begin at 10 am.  Once you arive we will assign you to a heat and heats will run every 15 minutes until everyone has completed the workout.  We will be holding a raffle with all proceeds getting donated to MIA.  If you have any questions or need to come in at a certain time do to time constraints please feel free to email me with any questions.

Friday

8 sets of 3 thrusters

Rest 60 seconds use 50-55% of your one rep max

3 x 8 romanian deadlift

5 minutes for as many reps as possible of the following

5 squat jumps

10 pulls on the rower

Rest 3 minutes

3 minutes for as many reps as possible of the

5/5 single arm Russian kb swing

10 wall balls (20/14)

Post wod

50 ab mat sit ups

The workout this Saturday October 29th will begin at 10:15am.  You will need to check in by no later than 10:00 am.  Once you arrive you will be assigned to a heat.  Heats will run every 15 minutes.  The prescribed weight for this workout is 135 pounds for men and 95 pounds for women, but any and all are welcome to scale accordingly.  Any questions please feel free to email me.  More details will be out in the next few days. 

Wednesday

Power Clean and Jerk Skill Work

One rep max power clean and jerk

1-1-1-1-1

Post Workout

4 x 500 meter row for max effort

Rest 2 minutes between sets

Tuesday

Behind the neck strict press

3-3-3

close grip bench

5-5-5

Then working in pairs

5 rounds for time

1 prowler push

1 gasser

10 Burpees

Post wod

Shoulder mobility work

2 minute handstand hold  (partition as needed )

This Saturday October 29th at 10 am CrossFit Construct will be hosting the Barbells for Boobs fundraiser.  Sign up at www.barbellsforboobs.com and if you have any questions please feel free to email me at derek@cfconstruct.com. 

Monday

Advanced 5 rep max Back Squat (3 attempts at a 5 rep max)
Beginner 3 x 5 Back Squat

3 x 8 weighted back extensions
Tempo (3030)

1 round of the following every 2 minutes for 10 minutes

3 hang squat cleans  (165/115 or 75% of your one rep max squat clean)
6 weighted pull ups
9 air squats
Record weight used

Post wod
4 x 8 ring rows

Saturday

A-1 Incline press

4 sets  10 Tempo 30x1 (use 50 to 60 % of your one rep max) rest 90 seconds

A-2 Chin Ups

4 sets of 10 Tempo 30x1 rest 90 seconds

4 rounds for time of the following

5 power clean and push press  (80% of your one rep max push press)

30 double unders

Post wod

Tabata row

Record total meters

 5-5-5 Overhead squat

8 x 3 snatch grip deadlift

Rest 60 seconds between sets

3 minute amrap of the following

10 thrusters  (95/65 or 50 % of your one rep max thruster)

10 pull ups

Rest 3 minutes

3 minute amrap of the following

10 box jumps (24/20)

10 wall balls (20/14)

Wednesday

Squat Clean Skill Work

Then for time

10-8-6-4-2 reps of the following

Power Clean and Front Squat

KB Swings

Post Wod

3 minute Planck hold

30 Hanging Knee raises

On October 29th CrossFit Construct will be hosting Barbells For Boobs.  This will be a fundraising event that all proceeds will go towards a great cause.  Check out www.barbellsforboobs.com for more information and to sign up as well.  If you have any questions at all please email me at derek@cfconstruct.com.  The day will begin at 10 am on Saturday October 29th.  I will be posting a sign in sheet for heats next week.  We have currently raised over 800 dollars and with a couple weeks left I think we could double that! 

Tuesday workout

Strict Press
3 attempts at a new 5 rep max

Then for time

400 meter run

10 Push Press

10 weighted  Pull Ups  

10 Push Jerks

20 Kipping pull ups  

10 Split Jerks  

10 weighted Chin Ups  

400 Meter run

Post WOD

4 x 5 sots press

Monday
Deadlift
3 attempts for a new 5 rep max


5 Rounds for time

3 Power Cleans (80% of your one rep max)
5 Burpees
7 Goblet Squats (Heavy)

Post wod
3 x 10 weighted back extensions
50 ab mat sit ups

Turkish get ups 
5x3

Then for time
5 rounds of the following
400 meter run
15 overhead squats

Post wod
3 minute amrap of double unders
Hip mobility drills

snatch grip deadlift
5-5-5-5

3 jump broad jump test
5 attempts (rest as needed)

Working with a partner

12 minutes for as many rounds as possible of the following sequence
One person is working while one rests

3 hang power snatches
5/5 Russian kb swings (single arm)
7 box jumps
1 gasser (40 yards total )

Post wod
3 sets for max reps of ttb
2 minute side Planck ( 1 minute each side and partition as needed)

Power Clean
3 -3- 3

Then for time

Jackie

1 k Row
50 Thrusters
30 Pull Ups

Post WOD
30 ghd sit ups
3 x 5 Glute Ham raises

A1
Incline bench press
4x8. Tempo 4020
rest 90 seconds

A2
Weighted chin ups
4x6
Rest 90 seconds


5 minute amrap of the following

3 push press. (use 75 to 80 percent of your one rep max)
10 box jumps  (24/20)

Rest 3 minutes


5 minutes for as many rounds as possible of
5 ring rows
25 double unders
5 push ups

Front Squat 3 attempts at a new 3 rep max Then drop the weight to 80% of the new 3 rep max and complete 2 sets of 5 3 x 8 Romainian Deadlift Then for time 5 rounds of the following 400 meter run 10 power snatches  (use 50-60% of your one rep max power snatch) Post wod 3 minute planck hold hip mobility work