September 9 – 15

No Excuses Challenge 2019:

The No Excuses Challenge starts MONDAY, September 9. All classes will complete the baseline workout. Please show up a few minutes before class to take an InBody Scan.

Schedule Update:

Wednesday 6:30 p.m. will return to usual programming effective September 11. We will likely run specialty courses in the near future—stay tuned! Many thanks to all of you that showed up for the Summer of Skills classes! We had a blast. Please drop a note to heidi@crossfithale.com if you have any suggestions or feedback for next round.

Volunteer Opportunity with Berkeley Food Network:

The Berkeley Food Network is moving into a new space soon, and Sarah could use some hands and warm bodies to help with the transition! There are still slots available for September 14.

Here’s the link to sign up.

Outdoor WOD Saturday, September 21

Guests, family, friends, and teens welcome. The workout will be beginner friendly. FREE!

Workouts for the Week:

Monday—PERFORM

“NXC Baseline 2019”

3 rounds for time
400-m run
40 squats
30 sit-ups
20 push-ups
10 pull-ups

20-min. hard cap

All body weight this year—move fast and keep pushing on each movement! You are TESTING today. We will re-do this in 6 weeks.

Tuesday—TRAIN

Open Workout 13.4

Complete as many reps as possible in 7 minutes:
3 clean and jerks (135/95)
3 toes-to-bars
6 clean and jerks
6 toes-to-bars
9 clean and jerks
9 toes-to-bars
12 clean and jerks
12 toes-to-bars
15 clean and jerks
15 toes-to-bars
18 clean and jerks
18 toes-to-bars

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MissFit (95/65); knees-to-chest

Everything will be allllll good in the shorter rounds … and THEN! UH-OH! But—it’s only 7 minutes. Try to keep your composure for a solid, big set of toes-to-bars EVEN WHEN YOU DON’T WANT TO! Go to failure here and see what happens—how quickly can you get back on the bar for 1-2 more reps?

You can look forward to 1 or so Open workouts each week as we prep for the FALL Open, which starts in October.

Wednesday—RECOVER

A. 12-min AMRAP:
50′ bear crawl
3 candlestick roll to squat
20 mountain climbers

B. 5 rounds
2 min on, 2 min off:

200-m Run
AMRAP:
Rounds of Marguerita

1 burpee
1 push-up
1 jumping jack
1 sit-up
1 handstand

C. 2 min each:
Forearm smash w/barbell
Bicep smash w/barbell

Thursday—TRAIN

A. Back Squats
7-7-7
Working up toward 70-75% of 1RM from last week.

Back Squats
5-5-5-5-5 (on the 2:30)
at 75%

Heavy heavy funnnn! Take your sevens to practice getting tight between reps—these are warm-ups, but not easy sets.

B. “Dollar Fifty Dog Combo”

For time:
1-mile run

If you get to Costco, you’ve gone too far.

Farm Fun Friday—TRAIN

5-min AMRAP
50-m sled push
10 burpees

2-min rest

5-min AMRAP
10 atlas stones
100-m run

2-min rest

5-min AMRAP
10-cal bike/row
15 DB push press (35/25)

2-min rest

5-min AMRAP
20 double-unders
50-m farmers carry 53/35

Do work!

Saturday—TRAIN

For time:
21-18-15-9-6
Wall balls (20/14)
Broad jump
Ring push-up

Keep chipping away! Sets get smaller. Try to go unbroken on the wall balls and 2 sets or less on the push ups. Rx+ Ring dips 🙂

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