45 Day Challenge here we go!

Hello all:


AMRAP Fitness will be hosting another 45 day challenge. Things will be a bit different this time around. I have been trying to keep everyone motivated and on task. 


STARTING 7/9 to 8/22


Thus, in order to partake in this challenge you must stay on task with the following requirements.

• Before picture
• Before weigh in
• Work out journal (Mandatory)
• Food log (Mandatory)
• Follow the following and only the following styles of eating:
• The Zone
• The Paleo diet
• Zone/Paleo (optimal) 

Please sign up on the whiteboard.

Please, schedule an appointment with me for a how to crash coarse. 

Thanks,

Coach

Tuesday

Warm up

Run 400m

Single arm press

Bear crawl

GHD sit ups

Dips

Skill

Stone ground to shoulder

Partner WOD

10 minute AMRAP

3 stone ground to shoulder

Pull ups until your partner is done

Monday

Warm up

Jump rope 2 minutes

Wall climbs

GHD back ext

Inversion to lower

Skill

Band sprints

WOD

Five 40 yard sprints

1 minute rest after each

Then…

2 minutes max effort double unders

Then…

2 minutes max effort burpees

How great are you?

TEAM Saturday

Warm up
Walking Sampson
Strict pulls
GHD Back ext
KBS


Skill
Back squat


TEAM WOD 
15 minute AMRAP
3/4 body weight back squat

Friday

Partner warm up & Skill

Parallette skill

·         Tuck sits

·         Single leg ext L-sits

·         L-sits

·         Tuck planche

·         Handstand against the wall

·         Push ups

·         HSPU

WOD

Max effort the following

·         Tuck or L-sit

·         Tuck planche

·         Push ups

·         Handstand

·         HSPU?

Hello all:

I hope all of you have been enjoying our services at AMRAP. Please feel free to let up know how to improve the quality of service we provide.

A few reminders:

• The new baby Traitz will be coming in July... Just know that I'm standing by and may have to jump ship any day now....

• CrossFit Kids will be running through out the summer Thursdays @ 4:30pm

• AMRAP strength and conditioning is also offered M/T/Th/F @ 3:30pm if you want to work on strength or if there are any athletes that you know of that need to train in the off season

• Mobility WODs are held every Wednesday @ 9:30am & Saturday morning @ 8am. Let try to improve the attendance! This is a special service and something that we are providing to improve your overall performance & well being.

• GET READY! AMRAP Fitness will be having another 45 day challenge.... It would be of your best interest to partake regardless of who you are. Thus, creating a strong support system with in our little community. I know everyone can use the encouragement. 

• One on ones. Some of us have tasted the competitive cool-aid and love it. I'm here to help all and any of you improve! The only way to get better at something is to practice! Schedule one on one sessions for help!

• GOALS- I'm clearing the board.... time to make new GOALS! NOW! Have a specific GOAL, deadline, and purpose...

• AMRAP is hosting a charitable event Saturday 8-18-12 @ 9am here at AMRAP Fitness... Please help us raise $$ for "Prevent Child Abuse America. 
  
  "Children are suffering from a hidden epidemic of child abuse and neglect. Every year 3.3 million reports of child abuse are made in the United States involving 6 million children; that’s because reports can include multiple children. The United States has the worst record in the industrialized nation – losing five children every day due to abuse-related deaths."
  
  We would appreciate all the support we can get... JUDGES NEEDED, volunteers needed, children & pets welcomed."
  
  Contact us ASAP
  
  AMRAPFitness@hotmail.com

That was a mouthful....

contact us with any questions of concerns.

Thank you!

Coach

Thursday

Burgner warm up

Jump shrug

Scare crow

Muscle snatch

Snatch drop

Snatch balance

Squat snatch

Skill

Squat snatch

WOD

15 minute AMRAP

3 squat snatch

20 double unders

Wednesday

Warm up

OHS (barbell)

Strict ring dip to true support

Strict toes to bar

Strict pull ups

Skill

HSPU

WOD

100 KBS

1K row

30 HSPU

Tuesday

Warm up

Rope climb substitute

Dips

Negative HSPU

Toes to rings

Skill

Rope climbs

WOD

15 minute AMRAP

10 burpees

2 rope climb

200m run

10 box jumps