Thursday, May 05, 2016

Strength A Back Squat 5-4-3-2-1 For total loading in all 5 sets. 20 Minute Cap Strength B 7 Rounds: 4 Strict Press 5 Strict Pull-ups Rest 30 seconds after each round. Competition: 85/125# Performance: 65/95#, banded strict Fitness: 45/75#, feet on floor Mobility...

Wednesday, May 04, 2016

Strength Clean Find a 2RM Minimal pause in between reps. 20 minute cap. Competition: As is Performance: As is Fitness: Power Clean + Front Squat MetCon AMRAP: 7 minutes Climb the Ladder 1 Power Clean 1 T2B 2 Power Clean 2 T2B …..so on. Competition: 115/155, T2B...

Tuesday, May 03, 2016

CROSSFIT: For Quality: 4 Rounds 12 Hip Extensions 5 Strict Chin-ups w/3-5 second negative 7 Double KB Front Squats a. Competition: C2B before the negative b. Sub low ring rows/feet on box + negatives c. Load on KB front squats should be challenging 20 Minute Cap For...

Monday, May 02, 2016

Benchmark: Find 3RM Push Press 15 minute cap. 2 Rounds: For Time Row 500m 100 Double Unders 12 Minute Cap Competition: DU Performance: Speed Jumps Fitness: Single Unders or Speed Jumps Finisher 3 x 10 Each Side KB Side Bends Upcoming Gymnastics Clinic Quick reminder...

Friday, April 29, 2016

FOR TOTAL WEIGHT ACROSS ALL SETS 3×3 Front Squat *15 min cap FOR TIME 40-30-20 Calorie Row 21-15-9 Wallballs THEN 100 Hollow Rocks *15 min...

Thursday, April 28, 2016

FOR TIME 5 Rounds of: 10 Toes to Bar 10 Pistols 10 Ring Dips *15 min cap FOR QUALITY 5 sets of: 2 Alternating Turkish Getups (ADAP) 5 Handstand Pushups (ADAP) *15 min cap MEMORIAL DAY MURPH It’s almost that time again! We will be doing Murph on Monday, May 30th...

Tuesday, April 26, 2016

BENCHMARK FOR TOP WEIGHT 5RM Deadlift *20 min cap For Time: 15-12-9 Deadlift (135/195) Burpee Air Squat 20 Hanging Wind-shield WIpers, break into sets as needed. KIPPING CLINIC: Saturday, May 14th from 9:15am-10:15am Coach Megan will be leading a kipping clinic. We...

Monday, April 25, 2016

FOR TIME “Josh” 21 Overhead Squats (75/55) 42 Pullups (61+) 15 Overhead Squats 30 Pullups (61+) 9 Overhead Squats 18 Pullups (61+) *22 min...

Friday, April 22, 2016

FOR TOP WEIGHT 8RM Back Squat *20 min cap FOR TIME 50 Jerks (125/85) *From the floor *If the bar touches the ground, 10 V-Tucks *15 min cap HANDSTAND CLINIC Finally, I (Coach Megan) will be leading a couple gymnastics clinics! Way past over due, I know! Better late...