Tuesday 

“Stanky Leg”
For Time:
15-12-9-6-3
DB Hang Clean and Split Jerk
DB Single Arm Row

Upper/Lower Accessory Work

 

 

Links!

7am Live Stream CrossFit (Mon/Wed/Fri)

7am Live Stream Yoga (Tue/Thurs)

8am Live Stream CrossFit (Tue/Thurs)

9am Live Stream Women’s Only CrossFit (Tue/Thurs)

12pm Live Stream CrossFit (Mon-Sat)

6pm Live Stream CrossFit (Mon-Fri)

8:30pm Live Stream & Chill (Mondays)

NEW CLASS!!!! 9pm Live Stream & Chill (Tue/Thurs)

8:30pm Live Stream & Chill (Wednesdays)

8:30pm Live Stream & Chill (Fridays)

Tuesday 

“Devil’s Advocate”
For Time:
21 – 15 – 9
DB Swing
Devil’s Press

No Equipment WOD
“Devil’s Advocate”
For Time:
21 – 15 – 9
Jumping 1/4 Squats 
Burpee Tuck Jump

 

Links!!!!!

7am Live Stream CrossFit (Mon/Wed/Fri)

7am Live Stream Yoga (Tue/Thurs)

8am Live Stream CrossFit (Tue/Thurs)

9am Live Stream Women’s Only CrossFit (Tue/Thurs)

12pm Live Stream CrossFit (Mon-Sat)

6pm Live Stream CrossFit (Mon-Fri)

8:30pm Live Stream & Chill (Mondays)

NEW CLASS!!!! 9pm Live Stream & Chill (Tue/Thurs)

8:30pm Live Stream & Chill (Wednesdays)

8:30pm Live Stream & Chill (Fridays)

With this downtime, I invite you to try one of the following:

  1. Journal daily 
  2. Clean/tidy your house
  3. Go for a walk
  4. Read 10 pages daily
  5. JOIN OUR LIVE ZOOM CLASS! 

Hopefully you’re doing #5 and one of the others. It’s great to be able to connect with you guys in these strange times. 

Starting 3/24, we will be adding a LIVE 7AM class to the mix! Please see the links below to join in on the fun! 

 

 Join Zoom Meeting – 12PM

 

Here’s the whiteboard photo from today! 

Physical Practice

Tuesday **We will be recording your hours of sleep – get some!!**

AMRAP 7
Burpees


Recovery

Here’s a yoga video from Coach Diz that will help with your quality of sleep. If you need something to help put you at ease, I’d highly recommend checking this video out. 

 

 

Tuesday – Practice

“Move Your Ass…with Quality”
A) 5-10-5 Pro Agility Drill

B) 3 Rounds For Quality:
7 Tempo Push-ups (3210 Tempo)
Rest 1 minute

C) FQT:
10-20-30-40-50 Row (cals)
50-40-30-20-10 Wall Balls

Wednesday – Practice

A) E2MOM for 5 Rounds  
4 Squat Cleans @ 80-85% (Not Touch & Go)

B) AMRAP 12
2 Strict HSPU
4 Front Rack Step Ups (24/20)
6 Bar Muscle Ups
8 Box Jumps

SHOW UP & DO THE DAMN THANG!!!!

… Skill Development Forever
“The challenge with learning a difficult new skill or variation of an existing skill is that the process necessarily includes a period of time when the athlete will struggle. In order to develop new skills, one must voluntarily place oneself squarely back in the beginner phase. This is often difficult for experienced athletes who have developed a self-perception of competency. However, it is important to properly consider the beginner phase of development, because in this phase, the largest adaptations are made. This is where the distance between inability and competence is the greatest. For example, the beginner weightlifter makes gains at a pace that any competitive lifter would die for later in their career. Regularly tapping into this vital beginner stage is a valuable tool for anyone pursuing broad fitness.”

https://www.crossfit.com/essentials/skill-development-forever

 


 

 

Tuesday – Practice

A) 20 Minute Cap – DELOAD
(3 Squat Cleans* + 3 Front Squats)/5 @ 60-70%
*Squat Cleans NTnG

B) 5 Rouds on the 4:00
200m SPRINT
6 High Box Jumps
Max Push Press
– CAP at 2:00 –

Wednesday – Competition

For time:
21-15-9
Deadlifts (225/155)
Dips
Lateral Box Jump overs (24/20)

Martin Luther King Jr. (January 15, 1929 – April 4, 1968)

Tuesday

A) EMOM 8

3 Position Squat Clean (Top Down) @ 65-75%

B) AMRAP 20

5 HSPU
10 Pistols
15 Box Jumps


Wednesday 

“Nutzilla” For time: (with a partner)

Buy in: 50 clusters (95/65) share a barbell ———-
800m Run
40 OPB- shared
50m Fireman’s carry each person
1250m Run
40 OPB- shared
50m Fireman’s carry each person
1mile Run
40 OPB- shared
50m Fireman’s carry each person

Monday is in the books! 

For Time:
30 Cal Row
10 Push Press (115/75)
2 Minute Rest
20 Cal Row
20 Push Press
2 Minute Rest
10 Cal Row
30 Push Press
Score = Total Time *Excluding Rest

This is what you have to look forward to…

Tuesday

1RM Squat Clean

Wednesday

A) Maximum Effort
1 Minute Calorie Row
– 3 Minute Rest –
1 Minute Burpees
– 3 Minute Rest –
1 Minute Box Jumps (24/20)
– 3 Minute Rest –

B) AMRAP 23
X Cal Row
X Burpees
X Box Jumps (24/20)
*Take your # of reps from Calorie Row, Burpees, & Box Jumps from part A and apply to part B. For example, if you got 30 Calories, 25 Burpees, & 25 Box Jumps in part A, part B would read as: AMRAP 23 30 Cal Row 25 Burpees 25 Box Jumps

Thursday

“Helen”
3RFT:
400m Run
21 KBS (24kg/16kg)
12 Pull Ups

Friday

“Mary”
AMRAP 20
5 Handstand Push Ups
10 Pistols (Alt.)
15 Pull Ups

ENJOY! 

…And remember to reach out to your coach to start working on those goals YOU ALL KNOW YOU HAVE going into the New Year!!

 

Round 2 of The Barbell & Bodybuilding Private Group.
Dates: January 7th – March 28th 2020
(Sorry, have to end the class before baby arrives).
Class Time: Tuesday or Wednesday from 6 – 7:30p and Saturday’s from 11:15a-
12:45p! 
Who: 10 individuals per group.
First Come, First Serve! 
The class will be broken into two groups. Group 1 & Group 2! Group 1 will have session 1 on Tuesday’s, while Group 2 will have session 2 on Wednesday’s.
BOTH GROUPS will have their second on Saturdays at 11:15a
Price: $650/person
How to sign up:
Please email nicholas@oakparkla.com with the subject line “I WANT IN!”
In this email please include:
•Name
•Contact phone number
•Session 1 class preference (Tuesday or Wednesday).
*Please note that by providing your class preference it DOES NOT guarantee that you will be scheduled during that time. I will do my best to accommodate schedules, but will prioritize those who respond first. 
I take pride in the class. I am very happy to have anyone who is willing to show up, be respectful and put in the effort be apart of this cycle. More information will follow (including those picked) at a later date. Please let me know if you any questions in the meantime.
But I better not hear any “I didn’t know about the class” comments this time around. Read the blog post!

 

 


Tuesday 

A) E2MO2M 16
1 Hang power snatch
1 Hang squat snatch
1 Squat Snatch

B) AMRAP 8
100m Pinch Carry
20 (2ct) Russian Twist

 

Wednesday 

15 Rounds on the 3:00
Assault Bike cals (12/8)