Tuesday, July 26, 2016

CROSSFIT Strength FRONT SQUAT 1 x 3 @ 70% 1 x 1 @ 80% 1 x 1 @ 92.5% Build to new 1 RM MetCon TABATA Air Squats Pull Ups Jump Rope *Remain at each station for all 8...

Monday, July 25, 2016

Strength 5 x 5 TnG Push Press Sets across MetCon 5 Minute AMRAP Unbroken Toes 2 Bar Unbroken Push-Ups *Alternate movements once the athlete has to break from T2B and Push-Ups Scaling COMP: As Rxd PERF: T2B or as close to as possible, Elevated or Band assisted FIT:...

Friday, July 22, 2016

Strength 5 Rounds NFT (Not for Time) DB Floor Press 8x Weighted Pull Ups 5x MetCon 3 Rounds For Time 30 Calorie Row 18 KB Swings (American) 12 Pull Ups Scaling COMP: 28/20 PERF: 18/14 – Banded PUPs FIT: 12/6 – Ring...

Thursday, July 21, 2016

Strength FRONT SQUAT 3×3 @ 87.5% MetCon Five rounds for time of: 5 Strict Handstand Push-Ups 1 Legless Rope Climb Scaling COMP: HSPU to 6″/4″ Deficit PERF: No deficit on HSP– Not legless, climb starts standing (no jump) FIT: 5 Strict DB Presses (heavy)...

Wednesday, July 20, 2016

Strength/Skill Work 5 Sets of 1 Snatch Pull (From Floor) + 1 Hang Snatch (Below Knee) *warm up to 70% 1RM. increase load each set, no higher than 90% 1RM MetCon BENCHMARK “Jackie” 1000 Meter Row 50 thrusters (45/35) 30 Pull...

Tuesday, July 19, 2016

CROSSFIT Strength FONT SQUAT 1×3 @ 90% 1×2 @92.5% 1×1 @ 97.5% MetCon 8 Minute AMRAP 100 Meter Run 10 KB Swings (Russian) 10 Push Ups Scaling COMP: Swings @ 32/28 PERF: Swings @ 24/20 — PUPs (Can use band) FIT: Swings @ 16/12 — 1/2 push ups...

Monday, July 18, 2016

Strength Strict Press 5 x 3 Warm Up to a heavy triple. Maintain that weight across all sets MetCon 6 Rounds For TIme 12 T2B 6 Push Jerk 9 GHD Sit-Up Scaling COMP: PJ @ 135/95 PERF: K2E — PJ @ 115/80 FIT: Hanging Knee Raise — PJ @ 75/55 —...

Friday, July 15, 2016

Twelve Rounds , Every 2 Minutes 1 Power Clean and Jerk (From Floor) Work up to a max single TAL Anniversary Party *Weather permitting* our anniversary party will be this upcoming Saturday at Square Lake at noon! Please RSVP in Push Press if you plan on attending so we...

Thursday, July 14, 2016

CROSSFIT Strength FRONT SQUAT 3×5 @ 80% MetCon 13 Minute AMRAP 40 Double Unders 7 Sumo Deadlift High Pull 10 HSPU *Score rounds + reps Scaling COMP: DU, SDHP 135/95 PERF: Speed or Single Unders 2x, SDHP 95/65 FIT: Speed or Single Unders 2x, SDHP...

Wednesday, July 13, 2016

Strength Overhead Squat (From Rack) 5 x 1 85% Across sets MetCon 5 Rounds for time of: 15 Box Jumps 15 Shoulder to Overhead Scaling COMP: 24″/20″ , 115/75 PERF: 24/20, 95/65 FIT: 16/12 ,...