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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% 3x2 Snatch...

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 Dips/Static/Transitions)

Wednesday, July 08, 2015

CROSSFIT CLASS SKILL/STRENGTH EMOM: 8 minutes Power Clean - Challenging 3's Set up loading for pulls. Clean Pulls - Challenging 5x5 Clean Pulls are meant to get you stronger with your ability to push with your legs off the floor. It is an important exercise for...

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 approximately 10...

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 failure

Sunday, July 05, 2015

OLYMPIC LIFTING Last set @ 80% 3x2 Snatch 3x2 Hang Clean and Jerk 3x3 Push Press 3x3 Clean Pull @85% 6x5 Single Leg Broad Jumps 100 Hollow Rocks MOB: Hang

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 5x2 Hang Snatch 5x2 Clean and Jerk 5x3 Clean...

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Thursday, July 02, 2015

SKILL/STRENGTH Clean - 1 RM (Benchmark) Functional: Power Clean + Front Squat METCON AMRAP: 10 minutes Granite Games 15.1 Qualifier 5 Hang Cleans (155/105) 7 Bar-Facing Burpees Scale Recommendations: (135/93)(115/73), Etc.

Wednesday, July 01, 2015

CROSSFIT CLASS SKILL/STRENGTH BENCHMARK 3 Rounds: Rest 2 minutes between each set for best/worst score Max push-ups in 1 minute. EMOM: 10 minutes 30 sec. hanging reverse plank (demo in class) 30 sec. hollow rocks METCON Buy In: Handstand Walk 60 feet Sub: Accumulate...