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11/21/14

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Strength: Clusters (squat clean thruster) -find max for the day

Conditioning: 8min AMRAP
MAX Power Snatch (115/75)
*Top of each minute perform 2 Muscle Ups or 6 pullups

11/20/14

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Strength: Squat@75% – 1 set of max reps

Conditioning: 10min ARMAP
-7 Deadlift (135/95)
-7 Front Squat (135/95)
-20 Double Unders

11/19/14

 

Strength: Deadlift 3@70%, 8min EMOM

Conditioning: 20min ARMAP, in teams of 4, one working at a time. Each member does the following relay
9 Burpee Box Jump
9 Squat Clean (155/105)
Each member completes this one after the other. Then…
12 Burpee Box Jump
12 Squat Clean (155/105)
Each member completes this one after the other. Then…
15 Burpee Box Jump
15 Squat Clean (155/105)
and so on…

11/18/14

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Strength: 5xHSPU, 10min EMOM

Conditioning: 25-20-15-10-5
-Wallballs (24/14)
-C2B Pullups

Free Kettlebelll clinic on December 14th

KB ad
Hello everyone,
I would like to announce a free Kettlebell clinic that we will be hosting on Dec, 14th. This clinic will be taught by Rory Pollack, an IKKF Level 2 Kettlebell coach.
Participants can expect to learn the fundamentals of kettlebell sport. Since this is a element often overlooked by Crossfit, I think it would be very rewarding to check this out. If you’re looking to refine your current KB skills or open to techniques that you wouldn’t normally see in a Crossfit class, please feel free to sign up at the front of the gym.

11/17/14

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Strength: Snatch complex- max for the day
Power Snatch+Hang Power Snatch

Conditioning: 21-15-9
-OHS (115/75)
-T2B

11/15/14

 

WOD: Five, 6min AMRAPs. Work continuously and record total amount of reps
Min 1: Max Burpees
Min 2: Max Double Unders
Min 3: Max Abmat Sit ups
Min 4: 200m Run/250m Row. *Must finish before continuing on to next movement.
Min 5: Max Air Squats
Min 6: Max Double Unders

11/14/14

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*Please remember, this is no longer the last day at the current facility. We will announce the new date shortly.

WOD: “Barbara” complete 5 rounds for time. rest for 3 min between each round.
-20 pull-ups
-30 push-ups
-40 sit-ups
-50 squats

Mandatory 15min Cool-down:
-Couch stretch 1min/1min
-Pigeon stretch 1min/1min
-Hamstring leg-pull w band 1min/1min
-foam roll lats for 1min each
-foam roll triceps for 1min each
-LAX ball on pecks for 1min each
-LAX ball on shoulder blades 1min each

11/13/14

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Strength: Deadlift 5×1 – 5 heavy singles

Conditioning: “Elizabeth” 21-15-9 of…
-Clean (135/95)
-Ring-dips

11/12/14

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Strength: 2 Snatch Pull + Snatch

Conditioning: 4 rounds for time
-400m Run
-15 Burpee Pullups

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