Wednesday, April 29, 2015

CROSSFIT CLASS SKILL/STRENGTH 3 Sets of: 3 ADAP Rope Climbs 10 (A: Kipping HSPU) (F: Pushups) 1 min ADAP Pushup plank hold *15 min METCON FOR TIME 3 Rounds of: 30 Cal Row 400m Run 20 Wall Balls *20 minute cap OLYMPIC LIFTING CLASS Last 2 sets at 70% of 1RM 4×2...

Tuesday, April 28, 2015

CROSSFIT CLASS SKILL/STRENGTH FOR DIFFICULTY/QUALITY 6 sets each: ¬†EMOM 6 Wall Walks (chest to wall) 25m Prowler Push Adjustments and modifications will be made in class! METCON FOR TIME 10-9-8-7…1 of: Toes to Bar 1-2-3-4…10 of: Pullups *12 min cap...

Monday, April 27, 2015

CROSSFIT CLASS SKILL/STRENGTH FOR QUALITY/DIFFICULTY 6×3 Front Squat @80% *20 min cap METCON FOR TIME “Gwen” 15-12-9 Clean and Jerk (A: 135/93) (F: 95/63) *Each set must be unbroken. If you set down the bar during a set, 10 burpee penalty and restart...

Friday, April 24, 2015

SKILL/STRENGTH FOR QUALITY/DIFFICULTY 5 Rounds of Gymnastics Complex:ADVANCED (each set is unbroken) 5 Toes to Bar 5 Straight Kipping Pullups 5 Chest to Bar Pullups 5 Rounds of Gymnastics work: FUNCTIONAL 5 Kips 5 Knees to Armpit *Rest 10 Pullups *15 minutes METCON...

Thursday, April 23, 2015

CROSSFIT CLASS STRENGTH/SKILL FOR QUALITY 4 Sets of: 3 Strict Press (starting at roughly 75-80%) 3 Broad Jumps 20 Double Unders *15 minutes METCON FOR TIME 2 Rounds of: 25 Back Squats (A:165/108) (F: 125/83) 20 Front Rack Lunges 15 Hang Cleans 10 Deadlifts 5 Clusters...

Wednesday, April 22, 2015

CROSSFIT CLASS FOR TOTAL METERS ROWED 30 min AMRAP of: PARTNER A: Row PARTNER B: 200m Run 16 KB Snatches (A:24/16) (F:16/12) *When partner B finishes 200m and 16 snatches, then the partners switch roles OLYMPIC LIFTING CLASS Final lift at 80% of 1RM 4×3 Snatch...