Monday, November 13, 2017

Clean/Snatch work and more for Monday!

MONDAY Strength Power Clean [Video] Power Snatch [Video]

Pick One: Power Clean or Power Snatch Take 15 minutes to find a heavy 1rep.

Conditioning "Viola" AMRAP in 20 Minutes: • 11 Power Snatch (#95/65) • 17 Pull-ups • 13 Power Cleans (#95/65)

namesake photo

U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida.

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Viola is survived by his parents, Margaret and Frank; and his sister, Christina.

Sunday, November 12, 2017

Sunday Funday with a Partner take on Hero WOD "Collin."

SUNDAY Partner Workout "Collin" 6 Rounds For Time: • Row 800 meters (Partner not rowing: Heavy D-ball Chest Hold) • 12 Push Press Each (#95/65) • 12 Box Jumps Each (24"/20") • 12 Sumo Deadlift High-Pulls Each (#95/65)

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiance Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.

Saturday, November 11, 2017

Saturday, 11/11: Veteran's Day This Saturday we honor Veteran's Day with the CrossFit Hero WOD, "Three Wise Men" at the 9am class.   Come in and join us that hour!

SATURDAY "Three Wise Men" 3 AMRAPs in 16 Minutes

"Jeremy" AMRAP in 4 Minutes: • 5 Hang Squat Snatch (#135/95) • 10 Bar Facing Burpees

Rest 2 Minutes

"Ben" AMRAP in 4 Minutes: • 10 Power Cleans (#135/95) • 20 Pull-ups

Rest 2 Minutes

"Beau" AMRAP in 4 Minutes: • 20 Box Jump Overs (24"/20") • 30 Wall Ball Shots (#20/14)

Friday, November 10, 2017

Friday Deadlifts and more!

Saturday, 11/11: Veteran's Day This Saturday we honor Veteran's Day with the CrossFit Hero WOD, "Three Wise Men" at the 9am class.   Come in and join us that hour!

FRIDAY Strength Deadlifts [Video] Complete 5 Sets of 3 Deadlifts at 70% of your 3 rep max.

Conditioning 21-15-9 Reps For Time: • Calorie Row • Wall Ball Shots (#20/14) • Push Press (#95/65 Rx; HSPU for Rx+) • Ring Dips

Deadlifts

Thursday, November 9, 2017

Back Squat work and more for Thursday!

Saturday, 11/11: Veteran's Day This Saturday we honor Veteran's Day with the CrossFit Hero WOD, "Three Wise Men" at the 9am class.   Come in and join us that hour!

 

THURSDAY Strength Back Squat [Video] Complete 6 Sets of 4 Pause Back Squats. 3-second pause. Stay at 60-70% of 1repmax.

Conditioning AMRAP in 16 Minutes: • 20 Calorie Row • 15 Toes to Bar • 10 Hang Power Cleans (#135/95 Rx; #165/115 Rx+)

Pause Back Squats Our pause will be 3 seconds.

Wednesday, November 8, 2017

Strength Work & more for Midweek!

Wednesday, 11/8: UR UR Supplements will be in house with their new and improved protein during the 5:30am, 6:30am, 9am & 10am classes. Stop by the UR table after class!

Saturday, 11/11: Veteran's Day This Saturday we honor Veteran's Day with the CrossFit Hero WOD, "Three Wise Men" at the 9am class.   Come in and join us that hour!

WEDNESDAY Strength Dumbbell Bench Press [Video] Dumbbell Bent Over Row [Video]

4 Supersets Of: • 8 Dumbbell Bench Press • 8 Single Arm Dumbbell Rows Per Arm

Partner Conditioning For Time: 60 Russian Kettlebell Swings 80 Airdyne Calories 100 Double Unders 120 Hand Release Push-ups 100 Double Unders 80 Airdyne Calories 60 Russian Kettlebell Swings

Dumbbell Bench Press

Tuesday, November 7, 2017

Snatch Complex and more for Tuesday!

TUESDAY Strength Power Snatch [Video] Snatch [Video]

Take 15 minutes to find a heavy complex: Power Snatch + Squat Snatch.

Conditioning For Time: 30 Overhead Squats (#95/65 Rx; #115/80 Rx+) 30 C2B Pull-ups (15 Muscle-ups for Rx+) 20 Overhead Squats 20 C2B Pull-ups (10 Muscle-ups for Rx+)

Power Snatch

Monday, November 6, 2017

Clean/Front Squat Complex and more for Monday!

MONDAY Strength Clean [Video] Front Squat [Video]

Take 15 minutes to find a heavy complex: Squat Clean + Front Squat + Squat Clean

Partner Conditioning For Time: 70 Burpees 60 Power Clean & Jerks (#135/95) 50 Box Jump Overs (24"/20") 40 Burpees 30 Power Cleans & Jerks 20 Box Jump Overs 10 Burpees

Front Squats

Sunday, November 5, 2017

Sunday Funday!

SUNDAY "Nate" AMRAP in 20 Minutes: • 2 Muscle-ups (Scaled: 4 Pull-ups + 4 Push-ups) • 4 Handstand Push-ups (Scaled: 4 Dumbbell Push-Press) • 8 Kettlebell Swings (#70/55)

* Solo or Partners. If partnered, complete one round at a time and then switch.

Optional Additional Work 5 Rounds of 30 Seconds On, 30 Seconds Off: • Partner 1 = Max Row or Airdyne Calories, Partner 2 = Max Turf Width Shuttle Runs • Switch Movements

* Flip flop movements at each rest transition. Total time will be 10 minutes.