North Raleigh CrossFit: 09/06/17

Strength

Snatch:
1 @ 70%, rest 90 sec
1 @ 75%, rest 90 sec
1 @ 80%, rest 90 sec
1 @ 85%, rest 90 sec
1 @ 90%

Conditioning 

“Diane”
21-15-9
Deadlifts (225/155)
HSPUs

*Compare to 12/05/16
* 15 min time cap

Cash Out

2 min ME Double Unders
2 min rest
2 min ME Double Unders

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North Raleigh CrossFit: 08/26/17

Strength

Clean and Jerk:

1×3 @ 65%, rest 90 sec
1×3 @ 70%, rest 90 sec
1×2 @ 75%, rest 90 sec
1 @ 80%

Conditioning

*Partner Workout*

4 Min Max Effort:
200 M Run
TTB
Power Cleans (135/95)
DUs

*1 Min Rest b/w each movement

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North Raleigh CrossFit: 03/10/17

Strength

Clean and Jerk:
3×3 @ 75%, rest 90 seconds
2×2 @ 80%, rest 90 seconds

Conditioning

EMOM 18:
1) 45 Sec ME Cal Row (or Max Cal on Ski Erg)
2) 45 Sec ME HPSUs
3) 45 Sec ME Double Unders

**Score is total reps for each exercise

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North Raleigh CrossFit: 02/22/17

*Deload Week*

Strength

Back Squat:
5×2 @ 40%, rest 90 sec
*Focus on acceleration/speed when standing up.

Conditioning 

Open 12.1
7 min of burpees to a 6 in target
*Target is 6 inches above reach when standing. Both hands must touch the target at same time.
*Compare to 10/19/16

To better help prepare you for The Open we are going to do this workout in 2 heats. Everyone will partner up with another member – One athlete will count/judge as the other athlete does the workout. Then the next heat you will switch places.

Cash Out

2 min ME Double Unders
2 min Rest
2 min ME Double Unders

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North Raleigh CrossFit: 01/21/17

ON A CONTINUOUS RUNNING CLOCK…

With a partner…

15 min to find a combined High Hang Snatch (hip) 1RM total.

Both partners will max and combined total of heaviest lift will be score. Must start with empty bars. 1 bar only unless teams are M/F.

5 Min Rest

AMRAP 8:
60 Double Unders
30 Push-ups
30 Barbell Jumping Squats (45/35)

Rest 4 min

AMRAP 3:
ME Pull-ups

Rest 2 min

AMRAP 3:
ME HSPUs

If you keep track in Triib you can use the notes to add your HSPU score.

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North Raleigh CrossFit: 01/11/17

Strength

Back Squat:
6×2 @ 75%, rest 90 seconds

Conditioning

5 Rounds:
15 Burpees
50 Double Unders

Midline

Partner Pallof Press: 3 sets on each side with a 10 second hold – Partner shakes band (Red or Blue band)

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