10/1/16

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Reminders:

Yoga meets tomorrow at 12:30PM!

Today’s Schedule:
  • 9AM – Foundations
  • 10AM – CrossFit
  • 11AM – CrossFit
  • 12PM – Olympic Lifting
Focus of Today’s Foundations:
  • Clean
  • Rowing
  • Box Jumps
Conditioning (Competition):

“Fight Gone Bad”
3 Rounds: 1 min AMRAPs at each of the following stations:

  • Wall Balls (20/14)
  • Sumo Deadlift High Pull (75/55)
  • Box Jumps (24/20)
  • Push Press (75/55)
  • Row for Calories
  • Rest

**Record total number of reps completed

9/30/16

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Reminders:

Yoga meets this Sunday at 12:30PM!

Strength:

A. Bench Press (Increase TM by 10#)

  • 5 @ 75% TM
  • 5 @ 80%
  • 5+ @ 85% (not to failure)

B. Deadlift (Incrase TM by 10#)

  • 5 @ 75% TM
  • 5 @ 80%
  • 5+ @ 85% (not to failure)
Conditioning (Practice):

Advanced:
For Time: (15 min cap)

  • 20 Muscle Ups*
  • 150 Double Unders
  • 10 Rope Climbs

*Record your MU completion time and overall WOD completion time
RX
For Time: (15 min cap)

  • 50 Strict Burpee + Pull Ups*
  • 100 Double Unders  (Scale = 3 min AMRAP DU)

*for RX, athletes must jump to a bar that is 6″ above their max reach

Optional Strength Work:

Back Squat @ 75% TM: Perform 30 reps in as few sets as possible (pause for 5 secs at the bottom of the 1st rep of each set)
 

9/29/16

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Today’s Schedule:
  • 6AM – Make Up/Open Gym
  • 9AM – Make Up/Open Gym
  • 5:30PM – Make Up/Open Gym
  • 6:30PM – Olympic Lifting
  • 7:30PM – Foundations
Focus of Today’s Foundations:
  • Kipping
  • Pull Ups/Ring Rows
  • Press

 

9/28/16

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Strength:

EOMOM: (5 Rounds)

  • 1 Power Clean + 1 Squat Clean*

*start at 65% 1RM

Conditioning (Practice):

4 Rounds:

  • 15 cal Bike or Row
  • 10 Box Jump Overs/Step Up & Overs
  • Rest as needed

*Record your fastest and slowest rounds
 

9/27/16

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Strength:

A. Strict Press: (increase TM by 5#)

  • 5 @ 75% TM
  • 5 @ 80%
  • 5+ @85%

B. Single Arm DB Row: 3×8

Conditioning (Competition):

Advanced:
“Amanda”
9-7-5

  • Muscle Up
  • Squat Snatch (135/95)

RX
4 Rounds:

  • 1 min AMRAP OHS (135/95 or 70% max OHS or Snatch)
  • 30 sec AMRAP Strict Pull Ups
  • 30 sec AMRAP Strict Ring Dips

*Record Total Reps for each station

9/26/16

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Strength:

Back Squat: Increase TM by 10#

  • 5 @ 75% TM
  • 5 @ 80%
  • 5+ @ 85%
Conditioning (Practice):

In 12 minutes perform:
100 Double Unders (Scale is 3 min AMRAP of DU)
then,
AMRAP of :

  • 15 V-Ups
  • 10 RKBS (70/53)
  • 200m Sandbag Carry

 

9/25/16

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Open Gym today from 10AM – 12PM!
Yoga meets after at 12:30PM!

9/24/16

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Today’s Schedule:
  • 9AM – Foundations
  • 10AM – CrossFit
  • 11AM – CrossFit
  • 12PM – Olympic Lifting
Focus of Today’s Foundations:
  • Overhead Squats (OHS)
  • Kipping
  • Toes-To-Bar (TTB)
Conditioning (Practice):

Teams of 2:
800m Run w/ Med Ball (20/14) (both partners run together w/ 1 med ball)
then,
8 Rounds:

  • 10 Wall Balls
  • 1 Muscle Up (Scale = 4 Strict Pull Ups or Ring Rows)

600m Run w/ Med Balls (both partners run together w/ 1 med ball)
then,
4 Rounds:

  • 10 Wall Balls
  • 1 Muscle Up (Scale = 4 Strict Pull Ups or Ring Rows)

400m Run w/ Med Ball
then,
2 Rounds:

  • 10 Med Balls
  • 1 Muscle Up (Scale = 4 Strict Pull Ups or Ring Rows)

(22 min cap)

9/23/16

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Strength – Part I:

Bench Press:

  • 5 @ 75% TM
  • 3 @ 85%
  • 1+ @ 95%
Conditioning (Competition):

For Time:

  • 1000m Row, 800m Run, or 50 Cal Bike
  • 30 Burpees Over Bar
  • 10 Squat Snatches (135/95)
Strength – Part II:

Deadlift:

  • 5 @ 75% TM
  • 3 @ 85%
  • 1+ @ 95%
Optional Work:

(before or after class)
Back Squat @ 75% TM: Perform 30 reps in as few sets as possible (5 sec pause in the bottom of the 1st rep of each set)
 
 

9/22/16

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Today’s Schedule:
  • 6AM – Open Gym
  • 9AM – Open Gym
  • 5:30PM – Open Gym
  • 6:30PM – Olympic Lifting
  • 7:30PM – Foundations
Focus of Today’s Foundations:
  • Snatch
  • Push Ups
  • Burpees