Tuesday, July 14, 2015

SKILL/STRENGTH Strict Press – Climbing 5 x 5 Then: Tabata Push-up METCON 100 OH Swings. (16/24kg) Every minute on the minute perform 10 squat jumps. Time is finished when you reach 100 swings. Finisher: 15x Extended Bridge Planks (Walk out to a plank, but...

Monday, July 13, 2015

SKILL/STRENGTH Cleans – Sets across 6 x 3 @ approx. 75% METCON “CrossFit Disco” 10-9-8-7-6-5-4-3-2-1 Power Clean @ 75% of bodyweight Pull-ups UPCOMING AT TAL: Heads up that our next park WOD will take place on Saturday, July 25th @ Snail Lake...

Sunday, July 12, 2015

OLYMPIC LIFTING Last set at 95% 4×2 Snatch 4×2 Hang Clean and Jerk 4×3 Max Push Press 4×3 Clean Pull @ 105% x10 Triple Broad Jumps Partner Tabata Hanging Knee Raise Mobility:...

Friday, July 10, 2015

CROSSFIT CLASS SKILL/STRENGTH 1 Push Press + 1 Jerk 7 working sets, climbing to challenging load. METCON 10 Rounds for Quality: (123/185) (93/135) 2 Hang Power Clean 2 Push Press 4 Back Squats (Find a moderately heavy load) OLYMPIC LIFTING Last Set at 80% 3×2...

Thursday, July 09, 2015

STRENGTH Front Squat 4 x 8 – Challenging METCON AMRAP: 20 minutes 50 Double Unders 40 V-ups or Sit-ups 30 Deadlifts (103/155) 20 Box Jumps (20/24) 8-10 Muscle Ups (Sub Ring...

Wednesday, July 08, 2015

CROSSFIT CLASS SKILL/STRENGTH EMOM: 8 minutes Power Clean – Challenging 3’s Set up loading for pulls. Clean Pulls – Challenging 5×5 Clean Pulls are meant to get you stronger with your ability to push with your legs off the floor. It is an...

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...