Author Archive

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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Sept 9th

Posted by:

Partner “DT

5 rounds for time of:
155/105 pound Dead-lift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

Notes: Partner 1 will complete a round of “DT” [12 Dead-lifts, 9 Power Cleans, 6 Push Jerks] then rest, Partner 2 complete a round of DT then rest; they will go back a fourth until each athlete has completed 5 rounds. They will share a bar!

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Sept 9th

Posted by:

Partner “DT

5 rounds for time of:
155 pound Dead-lift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Knees Out!!

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Sept 6th

Posted by:

“Booty Me Down, I’ll hate you Saturday night!!!”

Strength: Dead-lift

6, 4, 4 @ 75%, 80%, 85%

*Then*

200 meter walking lunges with 10lb or 15lb plate.

*15 minute cutoff!*

Knees Out!!! :-)

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Sept 5th

Posted by:

Get outta your freakin head!”

1k row sprint or 800 meter run sprint (Old 800 meter route!! It’s more like 1000 meters!)

*Then*

6 Minute Cutoff

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Sept 4th

Posted by:

“Umm, What’s a Snatch?!?!?!”

*Snatch Skill Work*

Then

 EMOM for 20 minutes:

3 snatches at 70-80% of 1RM on odd minutes  &

35 DU on even minute

Knees Out! :-)

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Sept 3rd

Posted by:

“Where are the chems, I need more chems!!”

Strength: Strict Press

6, 4, 4 @ 75%, 80%, 85%

 4 minute AMRAP
6 Toes to Bar
11 Slam-balls
*1 minute rest*

4 minute AMRAP
2 tire flips
8 Push-Ups
*1 minute rest*

4 minute AMRAP
1 rope climb
8 No “Push-Up” Burpees

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Sept 2nd

Posted by:

Happy Labor Day!!!

“Aye, Knees Out Homies!!!”

3 rounds of:

Wall-balls, (20/14)

Kettle-Bell Swings (54/35)
Box Jumps, (24/20)
Barbell Roll-outs (75/65)
Row (Calories)

1 minute at each station; max effort! :-)

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