Wednesday, June 17, 2015

CROSSFIT CLASS: SKILL/STRENGTH Deadlifts 5 x 4 @ approx. 70% METCON 1 minute at each, running clock. Rest 1 minute after each round. 4 Rounds: Deadlift (103/155) Box Jumps (20/24in) OLYMPIC WEIGHT LIFTING: Last set at 100% 8×1 Snatch 8×1 Clean and Jerk...

Tuesday, June 16, 2015

CROSSFIT CLASS: SKILL/STRENGTH OHS 7 x 1 @ approx. 90% – 93% METCON 21-15-9 Overhead Barbell Lunges (63/95) Russian Swings (20/28kg) Run...

Monday, June 15, 2015

CROSSFIT CLASS: SKILL/STRENGTH EMOM: 15 minutes, alternating 2 ADAP Rope Climbs (or scaled from floor) 20-30 sec. Tuck Hold on Rings/Static 5 Broad Jumps for distance. Sub for tuck hold: Support hold METCON 3 Rounds: 30 Wall Balls 20 Push-ups 15...

Friday, June 12, 2015

CROSSFIT CLASS SKILL/STRENGTH Power Clean 7×1 @ approx. 90-93% METCON AMRAP 15 Minutes 4 Power Clean (113/155) 50m Sprint 8 T2B Rest 30...

Thursday, June 11, 2015

CROSSFIT CLASS: SKILL/STRENGTH OHS 8 x 2 Work up to approx. 80-85% METCON 7 Rounds: Rest 1 minute in between. 6 Front Squat 3 Jerk (123/175) (93/135) (Moderately challenging...

Wednesday, June 10, 2015

CROSSFIT CLASS: SKILL/STRENGTH EMOM: 7 Minutes 10 Pull-ups (stick with the method you used for PU test day on week one) EMOM: 7 minutes 1 x Wall Walk (hold for approx. 10 seconds) 20-30 Handstand Hold 3-5 HSPU (kip, stict, deficit) METCON 12-10-8-6-4-2 Dumbbell Snatch...

Tuesday, June 09, 2015

CROSSFIT CLASS METCON Partner WOD: Rows 1 & 2: While one person rows 500m, the other person does max rep sit-ups. Switch for a total of sit-ups between the team. Rows 3 & 4: While one person rows 500m, the other person does max wall-balls. Switch for a total...

Monday, June 08, 2015

CROSSFIT CLASS: SKILL/STRENGTH Every 90 seconds: 7 rounds 3 x Back Squat @ approx. 85% Work up to your loading first. METCON 2×3 min AMRAP, 1 min rest between rounds: 5 Hang Clean to Thruster (start from pockets) (73/105) 7 Ring Dips or 3 MU *1 minute rest,...

Friday, June 05, 2015

CROSSFIT CLASS: SKILL/STRENGTH EMOM: 20 Minutes Clean and Jerk Climbing weight to heavy singles. METCON Climbing Ladder 2-4-6-8-10-12-14-16 Deadlift (113/165) (93/135) Pull-ups (C2B/Chin/Scaled) 15 Minute...

Thursday, June 04, 2015

CROSSFIT CLASS: SKILL/STRENGTH Power Snatch Complex – Approx. 20 minutes (climbing) 1 Snatch Pull 1 Power Snatch from below knee 1 Power Snatch from above knee METCON AMRAP: 10 Minutes 10 Power Snatch (63/95) (43/75) 10 Wall Balls (14/20) UPCOMING AT TAL: Quick...