Friday, May 08, 2015

CROSSFIT CLASS SKILL/STRENGTH Front Squats EMOM: 4 minutes (not to a max, heavy) 5-5-5-5 EMOM: 4 minutes (not to max, heavy) 3-3-3-3 EMOM: 4 minutes (not to a max, heavy single) 1-1-1-1 METCON 4 Rounds: 1 minute on, 1 minute off. Power Clean (135/93) (95/63) Front...

Thursday, May 07, 2015

CROSSFIT CLASS SKILL/STRENGTH FOR QUALITY/DIFFICULTY 3x3min EMOM w/1 min rest between rounds 3 Deadlift *Pick a consistent weight that will be heavy. Usually around 80% of your 1RM is doable. Very hard, but doable. If you’re afraid that your technique will...

Wednesday, May 06, 2015

CROSSFIT CLASS METCON FOR TIME “Fran” 21-15-9 of: Thrusters (A: 95/63) (F: 75/53) Pullups *Scale to complete in 8 minutes or less SKILL/STRENGTH FOR DIFFICULTY/QUALITY 15 min EMOM of: Min 1: 15 Hollow Rocks Min 2: 10 Perfect Air Squats/10 Pushups Min 3: 5...

Tuesday, May 05, 2015

CROSSFIT CLASS SKILL/STRENGTH FOR DIFFICULTY Every 2 minutes for 12 minutes 200m Run *10 Air Squats every 100m *scale to 8 or 6 air squats for those who are slower, or scale to 100m run (50m down, air squats, run back) METCON FOR ROUNDS+REPS Between you and a partner,...

Monday, May 04, 2015

CROSSFIT CLASS SKILL/STRENGTH FOR TOP WEIGHT Super Set of: 5×3 Back Squat 5×3 Strict Press *Partner up with someone who is your relative capability and have one bar for back squat and one bar for strict press. Super set means you do a set of back squat, then...

Friday, May 01, 2015

CROSSFIT CLASS SKILL/STRENGTH FOR LOWEST SCORE 3×2 min Max Double Unders *2 min rest between rounds METCON FOR TIME 30 Strict Press (A:65/43) (F:55/33) 400m Run 25 Strict Press 400m Run 20 Strict Press 400m Run *25 min cap UPCOMING @ TAL Today is the last day to...