Tuesday, July 07, 2015

SKILL/STRENGTH 4 Rounds: 20 minute cap, for quality 12-15 Hip Extensions 10 “Heavier” Wall Balls Double Farmer Carry 50m 6 Broad Jumps METCON BENCHMARK – Helen 3 Rounds: Run 400m (row sub) 21 OH Swings (16kg/24kg) 12 Pull-ups (Try to aim for...

Monday, July 06, 2015

SKILL/STRENGTH Back Squat – Heavy 3’s, sets across 6 x 3 METCON 5 Rounds: Rest 90 Seconds in between Run 100m 10 Back Squats (103/155lb) Max Push-ups – go to...

Sunday, July 05, 2015

OLYMPIC LIFTING Last set @ 80% 3×2 Snatch 3×2 Hang Clean and Jerk 3×3 Push Press 3×3 Clean Pull @85% 6×5 Single Leg Broad Jumps 100 Hollow Rocks MOB:...

Friday, July 03, 2015

CROSSFIT CLASS SKILL/STRENGTH Deadlift 5 x 3 Work your way up in weight, not a max. METCON For Quality: EMOM: 21 minutes, alternating 10 TnG Deadlifts 10 KB Push-Press (doubles) 6 Weighted Pistols (or ADAP) OLYMPIC LIFTING 5×2 Hang Snatch 5×2 Clean and Jerk...

Thursday, July 02, 2015

SKILL/STRENGTH Clean – 1 RM (Benchmark) Functional: Power Clean + Front Squat METCON AMRAP: 10 minutes Granite Games 15.1 Qualifier 5 Hang Cleans (155/105) 7 Bar-Facing Burpees Scale Recommendations: (135/93)(115/73),...

Wednesday, July 01, 2015

CROSSFIT CLASS SKILL/STRENGTH BENCHMARK 3 Rounds: Rest 2 minutes between each set for best/worst score Max push-ups in 1 minute. EMOM: 10 minutes 30 sec. hanging reverse plank (demo in class) 30 sec. hollow rocks METCON Buy In: Handstand Walk 60 feet Sub: Accumulate...

Tuesday, June 30, 2015

SKILL/STRENGTH Alternate Movements – Untimed Double KB Front Squats 5 x 4 KB Strict Press – Each side 5 x 4 Turkish Get-up 6 x 1 (perform one per round, 3 each side total) METCON For Time: (16/24kg) 50 Goblet Squats 50 OH Swings 50 Push-Press (total) 50...

Monday, June 29, 2015

SKILL/STRENGTH Thruster – Climbing Weight 6 x 3 METCON “Jackie” – Retest 1000m Row 50 Thrusters (45lb/33lb) 30 Pull-ups FINISHER Finisher: 5x 10-15 second hanging tuck...

Friday, June 26, 2015

SKILL/STRENGTH Barbell Lunge (behind the neck) 8 x 2 each leg, working up to heavy METCON 6 Rounds: 14 Switch Jump Lunges (or walking lunge) 12 OH Swings 20/24kg 8 Ring Dips (or static/p-lette) 15 minute...

Thursday, June 25, 2015

SKILL/STRENGTH BENCHMARK – RETEST FOR BEST/WORST SCORES 3 Rounds of Max Unbroken Pullups *2 min rest between sets Snatch Warm-up EMOM: 15 minutes, climbing weight as needed Functional: 3 Power Snatch Athletic: 3 TnG Snatch METCON AMRAP: 5 minutes Max Wall Balls...