Monday, May 18, 2015

CROSSFIT CLASS SKILL/STRENGTH BENCHMARK: OHS – 1RM or 3RM (Coach’s discretion) METCON FOR TIME 5 Rounds: 10 DB Thrusters 20 Russian Swings (22kg/28kg) **12 minute cap Huge congrats goes out to all of our competitors representing The Athlete Lab this...

Friday, May 15, 2015

CROSSFIT CLASS SKILL/STRENGTH Skill / Strength **22-25 minute cap. Back Squat A: 1RM F: 3RM Beginner: 3 Reps @ 30X1 Tempo METCON 10-9-8-7-6-5-4-3-2-1 Back Squat (103/145) (83/125) HSPU (Sub Strict KB-Doubles) **15 minute...

Thursday, May 14, 2015

CROSSFIT CLASS: SKILL/STRENGTH FOR TOP HEIGHT Max Height Box Jump (BENCHMARK) *15 min cap METCON FOR BEST/WORST TIME “Baseline” (BENCHMARK) 500m Row 40 Air Squats 30 Situps 20 Pushups 10 Pullups *Rest 5 minutes and repeat *20 minute cap If time: Ankle...

Wednesday, May 13, 2015

CROSSFIT CLASS SKILL/STRENGTH Skill / Strength – Approximately 20 minutes Snatch Balance A: 2-2-2-1-1-1-1 F: Work up to a set of 3 **OHS mobility work and lighter loads, if needed. METCON 6 Rounds: 5 Power Snatch (125/83) (105/73) 5 OHS 100m Run •12 minute cap....

Tuesday, May 12, 2015

CROSSFIT CLASS SKILL/STRENGTH 5 Sets: 20 Hollow Rocks 30 Second Plank Hold 5-7 Strict Toes to Bar or Hanging L-raise THEN: 1-2-3-4-5-6-7-8 ADAP Strict Chin-ups ADAP Dips (Rings, Scaled) METCON Tabata: Deadlift & Burpees Alternate movements with each 20 second...

Monday, May 11, 2015

CROSSFIT CLASS: SKILL/STRENGTH Strength – Alternate 6 sets each Front Rack Reverse Lunges – Climbing load 6 x 3 Each Leg Turkish Get Up 6 x 1 (End up doing 3 each arm, 6 total) METCON 9 Minute AMRAP 10 Reverse Barbell Lunges (115/83) 8 Back Squats 6 Box...