Friday, May 27, 2016

Strength 4 x 4: For Quality Sumo Deadlift High Pull MetCon Partner WOD: 3 Rounds For Time 50 Meter Sled Push (275/190) 50 T2B 50 KB Snatches *Teams of two, all Reps are split between teammates *Snatch Weight: COMP (24/18) PER (18/12) FIT (12/6) Friends and Family Day,...
Thursday, May 26, 2016

Thursday, May 26, 2016

CROSSFIT Strength 5 x 3 Strict OH Press *Warm up to a heavy triple and maintain weight across all sets MetCon 12 Minute AMRAP 12 C2B Pull Ups 8 Shoulder to OH 95/65 50 Double Unders (75 Singles & Speed) *COMP does 4 RMU *FIT does Kipping Pull Ups *COMP (95/65)...

Wednesday, May 25, 2016

Strength 12 Minute EMOM Hang Squat Snatch + 1 OH Squat *Starting at 65% 1RM, build in weight until you miss MetCon 3 Rounds For Time 800 M Run 15 KB Swing (American) 32/24 20 Pistols Memorial Day Murph This upcoming Memorial Day (May 30) all regular scheduled classes...

Tuesday, May 24, 2016

CROSSFIT Strength 6-5-4-3-2-1 Back Squat *Total Weight Across sets MetCon Three rounds for time of: 30 Wall Ball Shots (20/14 lbs) 20 Burpees 10 Box Jump-Overs (24″/20″) CLASSIC STRENGTH Deadlift 5×3 @85% 1RM KB Swing (heavy) 5×5 Suitcase Farmers Carry...

Monday, May 23, 2016

Strength 14 Alternating EMOM Even 5 C2B Pull Ups Odd 4 HSPU Competition: 2-3 BMU and strict or deficit HSPU Performance: C2B or chin over bar pull ups (banded or jumping), HSPU w/ or w/o ab mats Fitness: ADAP ring rows, strict press MetCon 4 Rounds Running Clock:...

Friday, May 20, 2016

Strength Max Thruster *Cap 15 minutes* MetCon 3 x 4 minute AMRAPs Rest 2 minutes in between Run 400m Then, Max Thrusters Score is # of total thrusters. Competition: 85/115 Performance: 65/95 Fitness:...

Thursday, May 19, 2016

CROSSFIT Strength Back Squat 6×2 @ 85-90% *20 minute cap MetCon Partner WOD: Partners switch on the minute. Row 100 Calories 100 Wall Balls 100 Deadlifts Comp: 14lb/20lb and 115/175lb Perf: 12/18lb and 95/135lb Fitness: 10/16lb and 75/115lb *20 minute cap CLASSIC...

Wednesday, May 18, 2016

Plyometrics 4 Rounds for Quality: 1 x Broad Jump for distance 3 Box Jumps (high) 5 Med Ball Chest Drives to Wall MetCon Benchmark “Mary” AMRAP 20 Minutes 5 HSPU 10 Pistols 15 Pull-ups Comp: As is Perf: 2/3 Ab mats, band/post assist pistols, red/blue band...

Tuesday, May 17, 2016

CROSSFIT Strength EMOM: 12 minutes (For load from rack) 6 Barbell Overhead Reverse Lunges MetCon For Time: 15-13-11-9-7-5 Front Squats American Swings Comp: 95/135 – 20/28kg Perf: 65/95 – 16/24kg Fitness 55/75 – 12/20kg MOB Thoracic or Shoulder...

Monday, May 16, 2016

Strength Weighted Push-ups (partner up) Find a max (or lowest/least assistance you can go with ROM) 5 x 3 Then: Bent Over Rows (palms facing upward) Increase Load 4 x 6 MetCon For Time: Run 800m Single-Arm Farmer Carry 400m Run 400m Single-Arm Farmer Carry 200m Comp:...