RMHP

Week Of April 30 2017

by randy on April 30, 2017

Monday & Wednesday
Noon – 12:30pm CrossFit
12:30pm – 1:00pm CrossFit

Tuesday & Thursday
5:00pm – 5:30pm CrossFit

Workouts:

Monday
1 KB swing 1st minute, 2 KB swings 2nd minute….20 KB swings 20th minute
(outside in the sunshine weather permitting)

Tuesday
1 KB swing 1st minute, 2 KB swings 2nd minute….20 KB swings 20th minute
(outside in the sunshine weather permitting)

Wednesday
Run & Walk
Outside we’ll jog 15 seconds walk 45 seconds for 20 minutes

Thursday
Run & Walk
Outside we’ll jog 15 seconds walk 45 seconds for 20 minutes

summer-run-e1403650722580

Share

{ Comments on this entry are closed }

Week Of April 23 2017

by randy on April 23, 2017

Monday & Wednesday
Noon – 12:30pm CrossFit
12:30pm – 1:00pm CrossFit

Tuesday & Thursday
5:00pm – 5:30pm CrossFit

Workouts:

Monday
Row Sprints
Set A Pace at x:xx. Pull for as long as you can at that pace. Rest 1 Minute. 10 Rounds

Tuesday
Row Sprints
Set A Pace at x:xx. Pull for as long as you can at that pace. Rest 1 Minute. 10 Rounds

Wednesday
Press 3-3-3-3-3 Reps
Then
7 Minute AMRAP
5 Burpee Pull-Ups TTB
5 Cleans

Thursday
Press 3-3-3-3-3 Reps
Then
7 Minute AMRAP
5 Burpee Pull-Ups TTB
5 Cleans

Share

{ Comments on this entry are closed }

Week Of April 16 2017

by randy on April 17, 2017

Monday & Wednesday
Noon – 12:30pm CrossFit
12:30pm – 1:00pm CrossFit

Tuesday & Thursday
5:00pm – 5:30pm CrossFit

Workouts:

Monday
Breathing Ladders
1 KB Swing Then 1 Deep relaxed breath in/out
then
2 KB Swings Then 2 Deep relaxed Breathes in/out
Keep going as long as you can 3, 4, 5 etc, If you can above 10 swings keep going but keep the breathes at 10.

Tuesday
Breathing Ladders
1 KB Swing Then 1 Deep relaxed breath in/out
then
2 KB Swings Then 2 Deep relaxed Breathes in/out
Keep going as long as you can 3, 4, 5 etc, If you can above 10 swings keep going but keep the breathes at 10.

Wednesday
20 minute walk out side 25 BW Squats each 5 minutes.

Thursday
20 minute walk out side 25 BW Squats each 5 minutes.

Share

{ Comments on this entry are closed }

Week Of April 10 2017

April 9, 2017

Monday & Wednesday Noon – 12:30pm CrossFit 12:30pm – 1:00pm CrossFit Tuesday & Thursday 5:00pm – 5:30pm CrossFit Workouts: Monday 3 Rounds Absolute Max KB Swings Set Then Absolute Max Push-Ups Rest As needed between Sets Tuesday 3 Rounds Absolute Max KB Swings Set Then Absolute Max Push-Ups Rest As needed between Sets Wednesday A long walk […]

Share
Read the full article →

Week Of April 3 2017

April 2, 2017

Monday & Wednesday Noon – 12:30pm CrossFit 12:30pm – 1:00pm CrossFit Tuesday & Thursday 5:00pm – 5:30pm CrossFit Workouts: Monday Back Squat With 5 Second Pause 3-3-3-3-3 Reps Then 50 Thrusters Tuesday Back Squat With 5 Second Pause 3-3-3-3-3 Reps Then 50 Thrusters Wednesday 14 Rounds EMOM Pull-Up Push-Up Thursday 14 Rounds EMOM Pull-Up Push-Up […]

Share
Read the full article →