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...

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...