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Wednesday, July 22, 2015

CROSSFIT: SKILL/STRENGTH Midline AMRAP: 15 Minutes 20 Hollow Rocks 20m Weighted Bear Crawl (Scale) 15 Hip Extensions 20 KB Cross-Chops METCON 3 Rounds: 4 minutes on, 1 minute off. 25 Double Unders/Speed/50 Singles 10 Pistols (Scale) OLYMPIC LIFTING: Last 2 sets @ 80%...

Tuesday, July 21, 2015

SKILL/STRENGTH Cleans 8 x 2 Sets Across @ approx. 85% METCON 6 Rounds: From Floor 5 Deadlift (123/185) 4 Front Squat (same) 2 Rope Climbs (Sub 7 Switch Grip Pull-ups for ropes) UPCOMING The CrossFit Games final are this weekend in Carson, CA. The event will be live...

Monday, July 20, 2015

CROSSFIT CLASS SKILL/STRENGTH EMOM: 8 minutes 10 Push-ups **Add a plate if you can still maintain high cycle of reps. EMOM: 8 minutes, from floor 10 Push Press (83/115)(63/95) **Choose loading that you can do 10 unbroken. METCON For Time: 200m Run 30 Air Squats 200m...

Sunday, July 19, 2015

OLYMPIC LIFTING: Last 2 sets at 80% 4x1 Power Snatch 4x1 Power Clean and Jerk 4x1 Overhead Squat 1 min AMRAP of: Max hurdle hops lateral *2 min rest Max hurdle hops forward Partner Tabata Hanging Knee Raise Mobility: Overhead

Friday, July 17, 2015

CROSSFIT: SKILL/STRENGTH Snatch Warm-up Approximately 20 minutes: Complex: Working up in load [or technique work]. Snatch Snatch Above Knee Snatch Below Knee Modify with Power versions, if needed. METCON 3 Rounds: 25 Hang Power Snatch (53/75) 50 Double...

Thursday, July 16, 2015

SKILL/STRENGTH EMOM: 6 minutes 3 Weighted Pull-ups or ADAP (negatives) EMOM: 6 minutes 6 x Tuck or Straight Leg Around the Worlds (Demo in class) METCON For Quality/Strength: 9 Rounds 5 Front Squat - Challenging 5 HSPU (ADAP) 50m Sprint - walk or jog back. [Sub Strict...

Wednesday, July 15, 2015

SKILL/STRENGTH Back Squat - Heavy, sets across. 7 x 2 (No maxing) METCON For Time: Run/Row 400m Then: 15-12-9 Wall Balls (14/20lb) Deadlift (153/225lb) Run/Row 400m Then: 12-9-6 Wall Balls Deadlift Run/Row 400m

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 continue...

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 Regional Park and 8:30am!...

Sunday, July 12, 2015

OLYMPIC LIFTING Last set at 95% 4x2 Snatch 4x2 Hang Clean and Jerk 4x3 Max Push Press 4x3 Clean Pull @ 105% x10 Triple Broad Jumps Partner Tabata Hanging Knee Raise Mobility: Squat