06/01/13

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Strength:

1) 15 minutes to establish a 1RM Clean & Jerk

2) 1X20 HBBS

Notes: The recommendation is heavier than last week, but still able to finish all 20 reps. Make sure to hit absolute depth with every rep.

Conditioning:

7 Min AMRAP:

3 Overhead Squats (95/65)
3 Burpees
6 Overhead Squats (95/65)
6 Burpees
9 Overhead Squats (95/65)
9 Burpees
12 Overhead Squats (95/65)
12 Burpees
15 Overhead Squats (95/65)
15 Burpees
18 Overhead Squats (95/65)
18 Burpees

Notes: If round 18 is completed, go to round 21.  If round 21 is completed, go to round 24… 

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05/31/13

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Strength:

7X3 Bench Press – heaviest possible, rest 2:00.

*Notes: Work up to a nearly maximal load by the 4th or 5th set.  All reps must be performed with the hips in contact with the bench. Try to go heavier than 5/17.

Conditioning:

10 minute AMRAP of:

5 Deadlifts (225/155)
10 Pullups
15 Wall Balls (20/14)

– Rest 2 Min –

Run 800m for time

Midline:

Pallof Press – 3×3 for 10 sec hold on each side

*Notes: Be responsible and do this on your own after the workout.  

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05/30/13

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Rest day, mobility day, or make up something you missed earlier in the week.

*Next Thursday, June 6th, the gym is closed!  Ashley and Drew will be at Regionals competing in the team competition with CrossFit Sua Sponte!

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05/29/13

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Strength:

1) 10X1 Hi-Hang Clean + 1 Jerk – heaviest possible, rest 60 sec.

2) 5X5 Front Squats @  70% – rest 90 sec.

Conditioning:

5 Rounds for time:

5 Power Snatches (135/95)
35 Double Unders
200m Run

Midline: 

1a) 2×20 GHD Situps
1b) 2×20 GHD Back Extensions

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05/28/13

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Strength:

1) Every 40 seconds for 4 minutes:

1 Snatch (full) + 1 Heaving Snatch Balance + 1 OHS @ 70%

*Notes: These should both be completed as a complex, without dropping the bar between movements.

2) 5X5 Tempo HBBS @ 70% – rest 90 sec.

*Notes: Quick descent, 3 counts (seconds) at bottom, bounce, and quick back up.  If you’ve been doing these movements for less than three months do the 5×5 HBBS w/out the tempo.
** If you’ve been doing these movements for less than 3 months, do the HBBS w/out the tempo.

Conditioning:

10 Burpee + Lateral Jump over ABMAT
20 TTB
10 Burpee + Lateral Jump over ABMAT
20 Row for Calories
10 Burpee + Lateral Jump over ABMAT
20 C2B Pullups
10 Burpee + Lateral Jump over ABMAT

* Notes: Instead of the burpee ending with a jump and clap over head, the burpee ends with a lateral jump over an ABMAT.  Full extension of hips, and clap overhead is not required, but feet must come back to hands and leave the ground at the same time for the jump.

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05/27/13

For love of country they accepted death.

~ James A. Garfield

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20 Min AMRAP of:

10 Push Press (115/75)
10 KBS (24/16kg)
10 Box Jumps (30/24 in)

*Notes: We will work in 20 min heats if necessary.  🙂 

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