Happy Easter!
No class today. Enjoy time with family and we'll see you Monday!
Saturday, April 15, 2017
Saturday Partner WOD!
Announcement
We will be closed this Sunday for Easter.
Enjoy time with family and we'll see you Monday!
SATURDAY Partner Workout For Total Time: 12 Rounds Of: • 10 Deadlifts • 10 Pull-ups • 10 Airdyne Calories
Then Immediately...
12 Rounds Of: • Sled Push, Turf Width Down & Back • 10 Burpees
* Partners alternate rounds.
Friday, April 14, 2017
Clean/Snatch Complex and a 3-Rounder for Friday!
Announcement
We will be closed this Sunday for Easter.
Enjoy time with family and we'll see you Monday!
FRIDAY Strength Pick One: Squat Clean or Squat Snatch @65-75% Complete 8 Sets of 3-Position Clean or Snatch @65-75% of max (1 Set = Floor + Below Knee Hang + Above Knee Hang)
Conditioning 3 Rounds For Time: • 25 Wall Ball Shots (#20/14) • 15 Power Cleans (#135/95) • 50 Double Unders
Snatch Positions
Thursday, April 13, 2017
Thursday Conditioning!
THURSDAY Conditioning For Time: Row 500 meters 30 Bodyweight Bench Press or 50 Hand Release Push-ups Row 1000 meters 20 Bodyweight Bench Press or 40 Hand Release Push-ups Row 2000 meters 10 Bodyweight Bench Press or 30 Hand Release Push-ups
Bench Press Tips
Wednesday, April 12, 2017
Strength work & Conditioning for Midweek!
WEDNESDAY Strength Shoulder Press [Video] Pendlay Row [Video]
5 Supersets Of: • 5 Strict Press (65-75% of 1rep) • 8 Pendlay Rows (50-55% of 1rep Clean)
Take 15-20 minutes to complete the 5 sets.
Conditioning 30-20-10 Reps For Time: • Dumbbell Thrusters (#35/20) • Toes to Bar
Pendlay Rows
Tuesday, April 11, 2017
Deadlifts and Conditioning for Tuesday!
TUESDAY Strength Deadlift [Video] Complete 5 sets of 5 Deadlifts at 65-75% of 1rep.
Conditioning AMRAP in 12 Minutes: • 12 Box Jump Overs (24"/20") • 10 Airdyne Calories • 8 Burpees • Rest 1 Minute
The Deadlift
Monday, April 10, 2017
Back Squats and Conditioning for Monday!
MONDAY Strength Back Squat [Video] Complete 5 sets of 3 Back Squats at 75-80% of 1rep.
Conditioning For Time: 40 MedBall Cleans (#30/20) 20 Push Jerks (#155/105) 40 MedBall Cleans
MedBall Cleans
Sunday, April 9, 2017
Sunday Funday!
SUNDAY Team Workout Groups of 3. At all times, one athlete must be running a 200m interval. Rotate movements when each athlete has completed a 200m run at that station.
2 Rounds, AMRAP at each station: • Shoulder to Overhead (#135/95) • Box Jumps (24"/20") • Wall Ball Shots (#20/14) • Burpees
Saturday, April 8, 2017
Saturday Team WOD!
SATURDAY Team Workout In Groups of Three: 400 Double Unders 200 Dips (Ring, Stationary, or Box) 100 Squat Cleans (#165/115) 50 Rope Climbs
Friday, April 7, 2017
Overhead work & Conditioning for Friday!
Read "The Seven Year Itch" as a CrossFit Open reflection in our Blog.
FRIDAY Strength Shoulder Press [Video] Pendlay Row [Video]
5 Supersets Of: • 5 Strict Press (70-75% of 1rep) • 8 Pendlay Rows (50% of 1rep Clean)
Take 15-20 minutes to complete the 5 sets.
Conditioning AMRAP in 17 Minutes: • Run 6 Down & Back Turf Lengths (12 lengths total) • Row 30 Calories • Airdyne 15 Calories • Rest 1 Minute
Pendlay Rows