Author Archive

Jan 17th

Posted by:

“The HantaVirus”

 Deadlift:

10@65%, 8@70%, 8@75%

 Decreasing “Deadlift” ladder: 10-1

Deadlift (225/155)

3 HSPU

Knees Out, Elbows Always Up! :-)

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Jan 16th

Posted by:

“The Measles”

 “Shoulder Mobility”

Then

 5 ROUNDS

250M row

15 Toe 2 Bar

10 Box Jumps (24, 20)

ELBOWS UP!! :-)

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Jan 15th

Posted by:

“The Yellow Fever!”

 “Snatch Skill Work”

 Then,

 EMOM for 16 Minutes

ODD: 3 Power snatches from the hang and  2 Power Snatches from the floor ( 5 total reps every odd minute)

EVEN: 5 Ring Dips

Elbows Up! :-)

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Jan 14th

Posted by:

“The Bird Flu!”

 *Squat Therapy & Pistol Skill Work*

*800m Timed Run!!*

Full Recovery!!

-Then-

AMRAP A 4 min

5 Strict Pull-Ups

15 Abmat Sit-Ups

rest 60 seconds

AMRAP B 4 min

15 Sandbag Back Squats

100 m dash or (backwards run)

ELBOWS UP!

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Jan 13th

Posted by:

“The Plague!!!”

 *Strict Shoulder Press*:

10@65%, 8@70%, 8@75%

 Then,

As many rounds as possible in 15 minutes of:

 1 Double Push-Up Man Maker

5 DB Push Press

1 Double Push-Up  Man Maker

5 DB Push Press

10 DU’s

*DU’s increase by 10 each round*

Elbows Up! :-)

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Jan 10th

Posted by:

“Welcome to the $%#@*!@ Jungle JACK!”

 *Squat/Power Clean Skill work*

 EMOM for 20 minutes:

 ODD: 5 Squat or Power Cleans (moderately heavy.. don’t get crazy!)

EVEN: 10 Wall Balls (20/14)

 Knees Out, Elbows Up!

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Jan 9th

Posted by:

 

“Pickle Juice”

 “Muscle Up Skill work”

 13 Minute Cutoff

2, 4, 6, 8 of:

Rings Dips

Deadlifts (225/165)

Lateral “Tuck Jump” Burpees bar Jump overs

Note: “2, 4, 6, 8″ is one round; once you hit 8reps you will start over at 2reps and work your way back up the ladder completing as many rounds as possible in 13 minutes.

Knees ...

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Jan 8th

Posted by:

“Get LOOOOWW!”

 12, 9, 6

Thrusters (135/95)

 T2B & Pull-Up Cluster is 1 rep

400 Meter Run

Here’s a video of a T2B & Pull Up cluster:

http://www.youtube.com/watch?v=2tAot2F4MwY

Knees Out, Elbows Up!

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Jan 7th

Posted by:

 

“It Pays to be a Winner!!!”

Non-Barbell skill work

Then

5 X 3 minute rounds of:

200 meter row

25 DU

15 Slam-Balls

Stay Warm! :-D

Knees Out, Elbows Up!

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Jan 6th

Posted by:

“The Inferno”

 As many rds as possible in 21 minutes:

 7 Alternating Dumbbell Snatch forward lunges

7 KTE

7 KB Goblet Squats

7 V-Ups or GHD’s

7 Clapping Push-Ups

7 No Push Ups Burpee box Jump

7 KBS

Knees Out, Elbows Up!

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Sept 14th

Posted by:

Saturday Funday!!!

Coaches Choice…

Only 2 classes..

6:30am – 7:15am

7:15am – 8:00am

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Sept 13th

Posted by:

“The Black Mile”

1 mile  partner sandbag run

 Then

 EMOM for 10 minutes:

 5 Deadlifts  (65-70% of 1RM)

7 Slam-Balls

Happy Friday… Knees Out!!!! :-)

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Sept 12th

Posted by:

Soooo you’re a crossfitter… Aye?!?!?!”

 “Rope climb skill work”

 40 ,30, 20, 10

 KB Swings (alternating hands)

12 Box Jumps (30/24)

10 burpees

Vid ...

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Sept 11th

Posted by:

“Is Fran PISSED or WHAT?!?!?!”

 9, 15, 21

 Calorie row

Thrusters (95/65)

Pull-Ups

Knees Out!! :-)

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Sept 10th

Posted by:

“Ole School CrossFit”

5 rds for time:

15 Push Ups or 10 Ring dips

20 Air Squats

25 Abmat sit-ups

400 meter sprint

Knees Out!!

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