Thursday, July 30, 2015

SKILL/STRENGTH Front Squat @ approx. 90% 7 x 1 METCON For Time: 12-10-8-6-4-2 Front Squat (93/135lb) 2-4-6-8-10-12 HSPU (Scale strict DB...

Wednesday, July 29, 2015

SKILL/STRENGTH For Quality: 4 Rounds 15-20 GHD Sit-ups 1 minute Ring Plank or ADAP 5-7 Strict T2B or ADAP 12 Straight Arm Plate Twist METCON For Quality: 5 Rounds, move up in weight as your reps decrease. For top weight. Take your time in between rounds. Aim for TnG...

Tuesday, July 28, 2015

SKILL/STRENGTH Deadlift @ approx. 80-85% – Sets across 7 x 2 METCON 3 Rounds: 25 Push-ups 20 Deadlifts (113/165) (93/135) 15 C2B/Chin/Ring...

Monday, July 27, 2015

SKILL/STRENGTH 1 Clean Pull + 1 Clean @ approx. 90% 7 Sets For more advanced, aim for sets across. For intermediate, aim for last 4 sets to be at 90%. METCON Cash In: 500m Row 100m Overhead Barbell Carry (93/135)(63/95) 50 Russian Swings (20/28kg) 25 Back Squats with...

Sunday, July 26, 2015

Olympic Lifting Last 3 sets at 90% 5×1 Snatch 5×1 Clean and Jerk 5×1 Back Squat x15 High Box Jumps 3×20 Partner Leg Throws Mobility:...

Friday, July 24, 2015

CROSSFIT: SKILL/STRENGTH Sled Push – (3 or 4 per sled, take turns) 4 x 40 feet per person. Max Weight. Climbing load to challenge 4 heavy attempts. Strength based, not a sprint. METCON Buy In: 20 Ring Dips (or Scale) Then: 12-9-6 Renegade Man-Makers (30/40lb)...

Thursday, July 23, 2015

SKILL/STRENGTH Overhead Squat @ approx. 70% 5 x 5 Climbing Load METCON For a total of 10 minutes: Run 800m, then score is total reps of: 10 DB Snatch (30/40lb) 8 Box Jumps...

Wednesday, July 22, 2015

CROSSFIT: SKILL/STRENGTH Midline AMRAP: 15 Minutes 20 Hollow Rocks 20m Weighted Bear Crawl (Scale) 15 Hip Extensions 20 KB Cross-Chops METCON 3 Rounds: 4 minutes on, 1 minute off. 25 Double Unders/Speed/50 Singles 10 Pistols (Scale) OLYMPIC LIFTING: Last 2 sets @ 80%...

Tuesday, July 21, 2015

SKILL/STRENGTH Cleans 8 x 2 Sets Across @ approx. 85% METCON 6 Rounds: From Floor 5 Deadlift (123/185) 4 Front Squat (same) 2 Rope Climbs (Sub 7 Switch Grip Pull-ups for ropes) UPCOMING The CrossFit Games final are this weekend in Carson, CA. The event will be live...

Monday, July 20, 2015

CROSSFIT CLASS SKILL/STRENGTH EMOM: 8 minutes 10 Push-ups **Add a plate if you can still maintain high cycle of reps. EMOM: 8 minutes, from floor 10 Push Press (83/115)(63/95) **Choose loading that you can do 10 unbroken. METCON For Time: 200m Run 30 Air Squats 200m...