30 SEPTEMBER 2023
SATURDAY & SUNDAY 230930 This week CrossFit Pleasure Point will be closed on Saturday. Take this opportunity to get outside and get your workout in outside. Send photos of your outdoor activity to any of the Coaches or post on your social media and tag...
Saturday
30 SEPTEMBER 2023
SATURDAY & SUNDAY 230930
This week CrossFit Pleasure Point will be closed on Saturday.
Take this opportunity to get outside and get your workout in outside.
Send photos of your outdoor activity to any of the Coaches or post on your social media and tag @crossfitpleasurepoint
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Saturday Closed
Sunday Closed
29 SEPTEMBER 2023
FRIDAY 230929 Last Day of Daily Quality Squats - 60 Then Coach Kim's Favorite WOD 20min EMOM Power Clean Ladder 1-10-1 (70% 1RM from 230328) or (#135/85) Every minute add 1 Power Clean up to 10. Then work back down to 1. Complete only one set of 10 on the 10th...
29 SEPTEMBER 2023
FRIDAY 230929
Last Day of Daily Quality Squats – 60
Then
Coach Kim’s Favorite WOD
20min EMOM
Power Clean Ladder 1-10-1 (70% 1RM from 230328) or (#135/85)
Every minute add 1 Power Clean up to 10. Then work back down to 1.
Complete only one set of 10 on the 10th minute. On the last minute AMRAP Power Clean.
The amount completed on the final minute is your score.
If you are not able to complete the ladder take a break until the minute you were not able to complete and work back down.
For example, if you were not able to complete the round of 8, rest until the round of 8 on the way back down.
This is a great WOD to look back and compare to your previous effort to today’s effort. We previously completed this WOD on 230426, 221017, and 220915.
The “Muscle Moms” have been consistent and it is showing. Keep it up you strong women.
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Friday’s Schedule
6AM – Workout of the Day
8AM – Strength / Olympic Lifting
430PM – Workout of the Day
28 SEPTEMBER 2023
THURSDAY 230928 60 Quality Squats Then 4 Rounds 2 Minutes of Work 30 Seconds – Assault Bike Calories 90 Seconds – DB Thruster (#35/25) CP Barbell (#95/65) 2 Minutes Rest Score is the total amount of Calories + Thrusters. The goal will be to hit a consistent assault...
28 SEPTEMBER 2023
THURSDAY 230928
60 Quality Squats
Then
4 Rounds
2 Minutes of Work
30 Seconds – Assault Bike Calories
90 Seconds – DB Thruster (#35/25) CP Barbell (#95/65)
2 Minutes Rest
Score is the total amount of Calories + Thrusters.
The goal will be to hit a consistent assault bike calorie for each round. An achievable goal will be 8/6 calories each round.
Compare to your last effort on this one on 230321.
Brit and Cody getting after their WOD at 6AM.
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Thursday’s Schedule
6AM – Workout of the Day
1030AM – Workout of the Day
430PM – Workout of the Day
530PM – Teen Class
27 SEPTEMBER 2023
WEDNESDAY 230927 60 Quality Squats Strength 10 Minute E2MOM 2 Tempo Power Snatches (Building weight while maintaining technique) Then WOD For Time 21-15-9 High Hang Snatch (#95/65) Row (Cal) Sit-ups Athletes will complete 21 of each movement, then 15, and lastly...
27 SEPTEMBER 2023
WEDNESDAY 230927
60 Quality Squats
Strength
10 Minute E2MOM
2 Tempo Power Snatches (Building weight while maintaining technique)
Then
WOD
For Time
21-15-9
High Hang Snatch (#95/65)
Row (Cal)
Sit-ups
Athletes will complete 21 of each movement, then 15, and lastly ending with 9 of each movement.
Shout out to Coach Melissa who programmed the Snatch Series for the last 2 months for our community.
From our CrossFit Pleasure Point, great job Coach Melissa!
If your snatch feels stronger or smoother thank her personally. I am sure she would appreciate it.
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Wednesday’s Schedule
6AM – Workout of the day
8AM – Workout of the day
430PM – Workout of the day
615PM – Workout of the day
26 SEPTEMBER 2023
TUESDAY 230926
60 Quality Squats
Then
3X each side Turkish Getups
Then
For Time
800m Run
10 Rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats)
800m Run
There will be a 30 minute time cap for this workout.
Alternatives will be provided for those that need modifications on any of the movements.
6AM class crushing the CrossFit Total+ last week.
Great job everyone on those strong lifts.
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Tuesday’s Schedule
6AM – Workout of the Day
1030AM – Workout of the Day
430PM – Workout of the Day
530PM – Teen Class
26 SEPTEMBER 2023
TUESDAY 230926 60 Quality Squats Then 3X each side Turkish Getups Then For Time 800m Run 10 Rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats) 800m Run There will be a 30 minute time cap for this workout. Alternatives will be provided for those that need...
25 SEPTEMBER 2023
MONDAY 230925 During the warm-up 60 Quality Squats Then, Test WOD for the Month Run / Barbell 3 Minutes Work 3 Minutes Rest 4 Evolutions Evolution A 400m Run Deadlift (#135/85) CP (#155/105) Evolution B 400m Run Hang Power Clean (#135/85) CP (#155/105) Evolution C...
25 SEPTEMBER 2023
MONDAY 230925
During the warm-up 60 Quality Squats
Then,
Test WOD for the Month
Run / Barbell
3 Minutes Work
3 Minutes Rest
4 Evolutions
Evolution A
400m Run
Deadlift (#135/85) CP (#155/105)
Evolution B
400m Run
Hang Power Clean (#135/85) CP (#155/105)
Evolution C
400m Run
Shoulder to Overhead (#135/85) CP (#155/105)
Evolution D
Minute 1 – Deadlift (#135/85) CP (#155/105)
Minute 2 – Hang Power Clean (#135/85) CP (#155/105)
Minute 3 – Shoulder to Overhead (#135/85) CP (#155/105)
During evolutions A-C the athletes scores are the amount of reps completed after the run.
During evolution D the athletes score is the total reps completed.
Compare today’s results to those from 230324
Hosh and Josh after killing a 1815 WOD.
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Monday’s Schedule
6AM – Workout of the day
8AM – Workout of the day
430PM – Workout of the day
615PM – Workout of the day