Resolution CrossFit

Saturday, December 8, 2018

Performance
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AMRAP in 30min, with a partner, split up any way you want
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Row 2k
50 Wall Balls, 20#/14#
50 SDHP, 115#/75#
.
Fitness
.
AMRAP in 30min, with a partner, split up any way you want
.
Row 2k
50 Wall Balls, 14#/10#
50 SDHP, 65#/35#

Friday, December 7, 2018

Performance

Every 2min for 8min, complete:
4 Pause Back Squats + 20 GHD Sit-Ups

3 Rounds For Time of:
600m Run
16 Front Rack Lunge Reverse Lunges, 115#/75#
6/4 Muscle Ups

Intermediate

Every 2min for 8min, complete:
4 Pause Back Squats + 20 GHD Sit-Ups

3 Rounds For Time of:
600m Run
16 Front Rack Lunge Reverse Lunges, 75#/45#
16 C2B Pull-Ups

Fitness

Every 2min for 8min, complete:
30 Air Squats + 30 Straight Leg Sit-Ups

3 Rounds For Time of:
400m Run
16 DB Lunges
16 Ring Rows

Wednesday, December 5, 2018

What a great turn out for PR Nights!
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Performance
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5×3 Push Press, Every 1:15
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AMRAP in 14min:
14 KB Swings, 53#/35#
14 Handstand Push Ups
14cal Row
.
Intermediate
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5×3 Push Press, Every 1:15
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AMRAP in 14min:
14 KB Swings, 44#/26#
14 Handstand Push Ups to ABMAT
14cal Row
.
Fitness
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5×3 Push Press + 150m Run, Every 1:15
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AMRAP in 14min:
14 Russian KB Swings, 35#/26#
14 Push Ups
14cal Row
.
FitCamp
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AMRAP in 20min of:
20 Wall Balls
20 Step Ups
20 Ring Rows
20 Med Ball Sit Ups (throw to wall and catch)
.
2min Rest
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then,
.
5min AMRAP of:
30 Jump Rope
10 Burpees

Tuesday, December 4, 2018

Performance:
.
EMOM for 10min, alt between:
3 Front Squats
40sec Hollow Rock
.
AMRAP in 10min of:
5 Cleans, 185#/115#
15 Toes to Bar
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Intermediate:
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EMOM for 10min, alt between:
3 Front Squats
40sec Hollow Hold or Deadbug
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AMRAP in 10min of:
5 Cleans, 115#/75#
15 Toes to Bar
.
Fitness
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EMOM for 10min, alt between:
15 Goblet Squats
40sec Deadbug
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AMRAP in 10min of:
10 Power Cleans, 65#/35#
20 Leg Raises
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Fit Camp:
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EMOM for 15min, alt between:
45sec Hip Extension
45sec alt Single leg DB Deadlift
45sec Mountain Climbers
.
3 Rounds For Time of:
800m Run
30 KB Swings, 53#/35#
15 Push Ups

Monday, December 3, 2018

Performance
.
Snatch
3-2-2-2-1, every 90sec
.
4 Rounds For Time of:
8 Bar Facing Burpees
4 Snatches, 155#/105#
2 Rope. Climbs
.
Intermediate
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Snatch
5×3 Snatch, every 90sec
.
4 Rounds For Time of:
8 Bar Facing Burpees
8 Power Snatches, 95#/65#
8 C2B Pull-Ups
.
Fitness
.
Snatch
AMRAP in 10min of:
10 DB Snatches, alt arms
300m Run
.
4 Rounds For Time of:
16 Burpees
8 Power Snatches, 55#/35#
16 Jumping Pull-Ups

Saturday, December 1, 2018

Performance
.
In teams of two, complete three rounds for time of:
800 Meter Run (partners must run together)
80 Kettlebell Swings, 53#/35#
40 Hang Power Snatch, 95#/65#
20 Bar-Facing Burpees
.
Partners may partition the repetitions however they choose, but only one partner may be working at a time – except on the run, which must be completed together.
.
Fitness
.
In teams of two, complete three rounds for time of:
800 Meter Run (partners must run together)
80 Kettlebell Swings, 53#/35#
40 Hang Power Snatch, 95#/65#
20 Bar-Facing Burpees
.
Partners may partition the repetitions however they choose, but only one partner may be working at a time – except on the run, which must be completed together.

Friday, November 30, 2018

Performance
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4×8 Back Squats, Every 2:30
.
AMRAP in 15min of:
5 Muscle Ups
15 Wall Balls, 20#/14#
35 Double-Unders
.
Intermediate
.
4×8 Back Squats, Every 2:30
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AMRAP in 15min of:
5 Strict Pull-Ups
15 Wall Balls, 20#/14#
35 Double Unders
.
Fitness
.
AMRAP in 10min of:
30 Squats
30 Russian Twists
150m Run
.
AMRAP in 15min of:
15 Ring Rows
15 Wall Balls, 10#/4#
50 Single Unders

Thursday, November 29, 2018

Performance
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Every 2:30 for 4 sets, complete:
5 Bench Press
ME strict HSPU
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AMRAP in 12min of:
12 Toes To Bar
12 Single Arm DB Push Press, ea arm, 50#/35#
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Intermediate
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Every 2:30 for 4 sets, complete:
5 Bench Press
ME Kipping HSPU
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AMRAP in 12min of:
12 Leg Raises
12 Single Arm DB Push Press, ea Arm, 35#/20#
.
Fitness
.
Every 2:30 for 4 sets, complete:
15 DB Bench Press
15 Pike Push Ups
.
AMRAP in 12min of:
24 Sit-Ups
12 Single Arm DB Push Press, ea Arm, 20#/10#
.
FitCamp
.
EMOM for 12min, alt between:
Plank Hold
Hip Extesnions
Russian Twists
(50 sec of each exercise)
.
8 Rounds For Time of:
8 cals on Assault Bike
16 Wall Balls

Wednesday, November 28, 2018

Performance
.
5×3 Deadlift, Every 1:15
.
3 Cycles of:
AMRAP in 3min of:
20/17cals on bike
20 Box Jumps, 24”/20”
ME Single Arm DB Snatch, 50#/35#
Rest 1min
.
Intermediate
.
5×5 Deadlift, Every 1:15
.
3 Cycles of:
AMRAP in 3min of:
15/12 cals on bike
15 Box Jumps, 24”/20”
ME Single Arm DB Snatch, 35#/20#
Rest 1:00min
.
Fitness
.
5×5 Deadlift + 45sec Plank Hold, Every 1:15
.
3 Cycles of:
AMRAP in 11min of:
15/12cals on bike
12 Box Jumps, 24”/20”
12 Single Arm DB Snatch, 20#/10#
.
FitCamp
.
AMRAP in 10min of:
300m Row
15 Burpees over rig
.
Rest 2min
.
AMRAP in 10min of:
300m Row
30 Sit-Ups
.
Rest 2min
.
AMRAP in 10min of:
300m Row
30 Double-Unders or 50 Sit-Ups

Tuesday, November 27, 2018

Let’s welcome Zach and Davis, two of our newest members to complete our Fundamentals program with Coach Alex.
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Zach was referred by one of our members, Brittany. Both Brittany and Zach recently complete the sheriffs academy. Thank you and stay safe out there.
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Davis joined because he wanted to find something that would keep him motivated, hold him accountable and get him in better shape.
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If you have not already, make sure to say hi and introduce yourselves. Welcome aboard gentlemen!!!!
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Performance:
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EMOM for 8min:
1 Power Clean + 1 Front Squat + 1 Thruster
.
“Jackie”
For Time
1,000 Meter Row
50 Thrusters (45/35 lb bar)
30 Pull-Ups
.
Intermediate:
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EMOM for 8min:
1 Power Clean + 1 Front Squat + 1 Thruster
.
For Time
1,000 Meter Row
50 Thrusters (45/35 lb bar)
30 Pull-Ups
.
Fitness
.
AMRAP in 10min of:
10 DB Thrusters
10 V-Ups
150m Run
.
For Time
1,000 Meter Row
50 Thrusters (35#/15# lb bar)
30 Jumping Pull-Ups
.
Fit Camp:
.
Tabata
Squats
Push-Ups
Jumping Pull-Ups
Sit-Ups
(4min on each exercise with 1 min rest in between)
.
Rest 3min
.
1mile run

Monday, November 26, 2018

Performance
.
5 Rounds For Time of:
400m Run
20 Burpees
20 GHD Sit-Ups
.
Intermediate
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5 Rounds For Time of:
400m Run
20 Burpees
30 Sit-Ups
.
Fitness
.
5 Rounds For Time of:
300m Run
15 Burpees
30 Sit-Ups

Saturday, November 24, 2018

Performance
.
In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
.
50 Double-Unders
40 Push-Press, (45#/35#)
30 Push-Ups
20 Box Jumps (24″/20″)
10 Toes to Bar
.
Partner A starts with 50 double-unders, Partner B then performs 40 Push Press, Partner A then performs 30 Push-Ups, Partner B does 20 box jumps, Partner A does 10 toes to bar, then Partner B does 50 double-unders…and so on.
.
Fitness
.
In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
.
80 Single-Unders
40 Push-Press, (35#/25#)
20 Push-Ups
20 Step-Ups (20″/16″)
20 Sit-Ups
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Partner A starts with 50 double-unders, Partner B then performs 40 Push Press, Partner A then performs 30 Push-Ups, Partner B does 20 box jumps, Partner A does 10 toes to bar, then Partner B does 50 double-unders…and so on.
.

Friday, November 23, 2018

Performance
.
EMOM for 10min, alt between:
5 Deadlifts
Max distance Handstand walk
.
AMRAP in 15min of:
15 Kettlebell Swings, 53#/35#
15 Wall Balls, 20#/14#
15 Calories in Row
.
Intermediate
.
EMOM for 10min, alt between:
5 Deadlifts
45sec Handstand hold with shoulder taps or practice HSW
.
AMRAP in 15min of:
15 Kettlebell Swings, 35#/26#
15 Wall Balls, 14#/10#
15 Calories in Row
.
Fitness
.
EMOM for 10min, alt between:
5 Deadlifts
45sec Talk Plank with Shoulder Taps
.
AMRAP in 15min of:
15 Russian Kettlebell Swings, 26#/18#
15 Wall Balls, 10#/4#
15 Calories in Row

Thursday, November 22, 2018

6th Annual Turducken 5k “Trot”

Everyone must arrive no later then 7:10am to confirm your heat time, get briefed on the event details, take a group photo and warm-up for your heat! We look forward to having each person ring in the holiday with us!!

Wednesday, November 21, 2018

Performance
.
5×3 Position Snatch, Every 2:00
.
21-15-9
Overhead Squats, 115#/75#
C2B Pull-Ups
.
Intermediates
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5×3 Hang Snatch, Every 2:00
.
21-15-9
Overhead Squats, 95#/65#
Pull-Ups
.
Fitness
.
5×3 Hang Power Snatch + 200m Run, Every 2:00
.
3 Rounds For Time of:
21 Overhead Squats, 55#/35#
21 Jumping Pull-Ups
.
FitCamp
.
AMRAP in 10min of:
10 cal Row
10 Burpees over Row
.
Rest 2min
.
AMRAP in 10min of:
10 cal Row
20 Sit-Ups
.
Rest 2min
.
AMRAP in 10min of:
10 cal Row
30 Double-Unders or 50 Singles
.

Tuesday, November 20, 2018

Performance
.
5×3 Jerk, every 1:30
.
5 Rounds For Time of:
300m Row
10 Shoulder to Overhead 155#/105#
30 Double-Unders
.
Intermediate
.
5×3 Push Jerk, every 1:30
.
5 Rounds For Time of:
300m Row
10 Shoulder to Overhead 95#/65#
30 Double-Unders
.
Fitness
.
5×3 Push-Press + 45sec Tall Plank with Shoulder taps, every 1:30
.
5 Rounds For Time of:
300m Row
10 Shoulder to Overhead 55#/35#
50 Single-Unders
.
FitCamp
.
EMOM for 12min, alt between:
40sec DB Box Step Ups
40sec Plank to Push Up
40sec DB weighted Glute Bridge
.
AMRAP in 20min:
400m Run
20 DB Push Press
20 DB Bent Rows
.

Monday, November 19, 2018

Performance
.
EMOM for 10min, alt between:
3 Back Squats
20 V-Ups
.
AMRAP in 12min of, reps of:
3-6-9-12-15….
Front Rack Lunges, 95#/65#
Bar Facing Burpees
Toes to Bar
.
Intermediate
.
EMOM for 10min, alt between:
3 Back Squats
20 V-Ups
.
AMRAP in 12min of, reps of:
3-6-9-12-15….
Front Rack Lunges, 65#/45#
Bar Facing Burpees
Leg Raises
.
Fitness
.
AMRAP in 10min of:
10 Back Squats
150m Run
20 Jack Knife Sit-Ups/V-Ups
.
AMRAP in 12min of, reps of:
3-6-9-12-15….
Lunges
Burpees
Sit-Ups x2
.

Saturday, November 17, 2018

Performance
.
With a partner, alt Rounds of:
.
10 Rounds For Time of:
5 Power Cleans, 155#/105#
10 Lateral Burpees Over Barbell
15 Wall Balls, 20#/14#
200m Run
.
Intermediate
.
With a partner, alt Rounds of:
.
10 Rounds For Time of:
5 Power Cleans, 115#/75#
10 Lateral Burpees Over Barbell
15 Wall Balls, 14#/10#
200m Run
.
Fitness
.
With a partner, alt Rounds of:
.
10 Rounds For Time of:
5 Power Cleans, 75#/45#
10 Burpees
15 Wall Balls, 10#/4#
200m Run
.

Friday, November 16, 2018

Let’s welcome Wes to our amazing community. Wes joined Resolution CrossFit recently, referred by the Engelhart family (thank you so much!), his goals are to decrease some body fat and increase muscle mass. He plans to attend classes 3x a week.
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Let’s make sure to show him lots of support and help him reach his goal and beyond. If you have not already, make sure to say hi and introduce yourselves.
.
Performance
.
EMOM for 12min, alt between:
Plank Hold
Tabata Hollow Hold
Weighted Glute Bridge (w/ DB using in WOD)
.
3 Rounds For time of:
30 Single Arm DB Snatch, 50#/35#, alt arms
30 Pull-Ups
300m Row
.
Intermediate
.
EMOM for 12min, alt between:
Plank Hold
Tabata Hollow Hold
Weighted Glute Bridge (w/ DB using in WOD)
.
3 Rounds For time of:
30 Single Arm DB Snatch, 35#/20#, alt arms
30 Pull-Ups
300m Row
.
Fitness
.
EMOM for 12min, alt between:
Plank Hold
Tabata Hollow Hold
Weighted Glute Bridge (w/ DB using in WOD)
.
3 Rounds For time of:
30 Single Arm DB Snatch, 20#/10#, alt arms
30 Ring Rows
300m Row
.

Thursday, November 15, 2018

Performance
.
EMOM for 8min, alt between:
3 Push Press
45ec Plank to Push Up
.
“Jack”
AMRAP in 20min of:
10 Push Press, 115#/75#
10 Kettlebell Swing, 53#/35#
10 Box Jumps, 24″/20″
.
Intermediate
.
EMOM for 8min, alt between:
5 Push Press
45sec Plank to Push Up
.
AMRAP in 20min of:
10 Push Press, 75#/45#
10 Kettlebell Swing, 35#/26#
10 Box Jumps, 24″/20″
.
Fitness
.
EMOM for 8min, alt between:
45sec Tall Plank with Shoulder Taps
150′ Farmer Carry
.
AMRAP in 20min of:
10 DB Push Press, 65#/35#
10 Russian Kettlebell Swing, 35#/26#
10 Step Ups, 20″/16″
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