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...

Tuesday, April 21, 2015

SKILL/STRENGTH FOR TOP WEIGHT 7×3 Deadlift *First set starts at 80% of goal weight *20 min METCON FOR QUALITY/DIFFICULTY 12 min EMOM of: 2 Strict Press @ 80% 3 Push Press 4 Jerk Just a quick heads up for those of you that want to do Memorial Day Murph this year....

Monday, April 20, 2015

CROSSFIT CLASS SKILL/STRENGTH FOR DIFFICULTY 5 Sets of: 4 ADAP Negative Pullups (Use weight if possible) 8 Plyo Pushups 1 minute Rock Bottom Squat Hold (Advanced should hold a pvc overhead) *20 min METCON FOR TIME 5 Rounds of: 10 Toes to Bar 8 HSPU 6 Pistols *EMOM do...