9/30/13

Meghand D
 

STRENGTH:

Back Squat: (2 min rest)

  • 84% x 3
  • 89% x 3
  • 94% x 3+

 

CONDITIONING:

For Time:

  • 500 M Row
  • 50 Burpee box jumps
  • 800 M Run

 

POST WOD:
Supplemental Strength 

Back Squat: 3×10
 
 

9/29/13

Open Gym today from 12-2PM!

9/28/13

Note: Coach Marie will be holding Open Gym tomorrow from 12-2PM.

Conditioning:

For Time: (30 min cap)

  • 30 Snatches (95/65)
  • 800m Run
  • 5 Rope Climbs (or 20 Strict Pull Ups)
  • 800m Run
  • 50 Burpees
Post WOD:

Supplemental Lift – 
A1: Weighted Pull Ups: 3×10
A2: Weighted Dips: 3×10

9/27/13

Strength:

A1: Deadlift: (2 min rest)

  • 79% x 5
  • 84% x 5
  • 89% x 5+

A2: Strict Press: (2 min rest)

  • 79% x 5
  • 84% x 5
  • 89% x 5
Conditioning:

7 min AMRAP:

  • 15 TTB
  • 15 Unbroken Wall Balls (20/14)
  • 15 Double Unders

 
 

9/26/13

Rest/Make Up Day
Reminder: There is no Foundations Class this Saturday, just regular CrossFit classes at 10AM and 11AM.

9/25/13

Strength/Conditioning:

“The Bear Complex”
7 Sets of the Following Sequence:

  • Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press

Do this for as many as 5 Rounds, increasing weight, and resting as needed.
 

9/24/13

Strength:

A1: Bench Press: (Based on 3RM)

  • 77% x 5
  • 87% x 3
  • 97% x1+

A2: Bent Over Row: 3×5

Conditioning:

For Time:

  • 2ooom Row
  • 1 mile Run

9/23/13

STRENGTH:

Back Squat: (2 min rest)

  • 79% x 5
  • 84% x 5
  • 89% x 5+

(use 3RM)

CONDITIONING:

Complete 6 Rounds of

  • 30 seconds of max effort deadlifts (275/185)
  • 30 seconds rest
  • 30 seconds of max effort burpees
  • 30 seconds rest
POST WOD:

Structural Balance – 
GHRs: 3×10

9/22/13

Open gym today from 12:00PM-2:00PM!

9/21/13

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Foundations Class today at 9AM. We encourage everyone to be there! It will be a great refresher.

Strength:

Find 1RM Snatch

Conditioning:

10-9-8-7-6-5-4-3-2-1 Snatch (115-75)
1-2-3-4-5-6-7-8-9-10 Bar Over Burpees

Post WOD:

A1: Weighted Pull Ups: 3×10
A2: Weighted Dips: 3×10