WOD

Saturday 6 September, 2014

REMINDER SATURDAY WOD 10AM

In teams of 3

Complete for time:

120 Air Squats

100 HR Push-up

60 Step Up 20″ box | 95/55

60 Pull-Up

60 Front Rack Lunges

60 Shoulder 10 Overhead

Friday 5 September, 2014

MetCon
Minutes 0 – 15

Find 10RM Deadlift
Example: 7,5,3,3,3,10,10
Athlete will only add weight by feel, keeping in mind 10RM

Minutes 18 – 30

AMRAP of:
20 Supermans
15 Sit Ups
10 KBS 55/35

Minutes 33 – 40

Max Reps Burpees

rich-froning-deadlift

Thursday 4 September, 2014

Strength/Skilk
Every 2 minutes for 6 rounds:
Clean Complex
Squat Clean
Low Hang Squat Clean
High Hang Squat Clean
Power Jerk

A: 65% of 1RM
E: 70% of 1RM
C: 75% of 1RM

MetCon
13 Min AMRAP
4 Bar Muscle Ups – 4 Strict C2B Pull Ups
6 One Leg Burpees
8 Goblet Push-Press 35/55

Wednesday 3 September, 2014

Take the first 20 minutes of class
work on 2 of the following:

Hand Stand Push-Up
Free Hand Stand Push-Up
Rope Climbs
Turkish Get Up
Strict Pull-up

MetCon
For Time:

500m Row
Then
3 Round of:
15 Power Snatches
10 K2E
40 Dubs

A: 75/55
E: 95/65
C: 115/75

Tuesday 2 September, 2014

juice-cleanse-1

Eat “CLEAN”

“The Cleanse”

40 Power Cleans
200m Run
30 Squat Cleans
400m Run
20 Power Cleans
800m
10 Squat Cleans

A: 95/65
E: 115/80
C: 135/95

 

THE WODs For
The Good, The Bad, The Ugly
will be released soon. All 3.
If you do not have a team get one.
2 Athletes same gender.
Please note team registration is $70/Team.
We need to know t-shirt sizes ASAP (September 19th).

Saturday August 30, 2014

10AM Class

Hotshots 19

Six rounds for time of:
30 Squats
135/95 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

Scaled
6 Rounds for time of:
30 Air Squat
19 KBS 55/35
7 Ring Row
400M Run
(cap 27 min)

https://hotshots19.crossfit.com

Friday 29 August, 2014

fgb

 

Fight Gone Bad!

3 rounds of:

1 Minute Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
1 Minute Sumo deadlift high-pull, 75/55 lb. (reps)
1 Minute Box jump, 20-inch (reps)
1 Minute Push press, 75/55 lb. (reps)
1 Minute Row (calories)

In this workout you move from each of five stations after a minute.
The clock does not reset or stop between exercises.
This is a five-minute round from which a one-minute break is allowed before repeating.
On call of “rotate,” the athletes must move to next station immediately for best score.
One point is given for each rep, except on the rower where each calorie is one point.

Athletes will partner up. One athlete will count for the first.
Switch after the entire FGB is completed.

Thursday 28 August, 2014

image

As part of the warm-up (15 Min)
Banded 15/25/35#KB’s on PVC

Band(same tension band) 1 KB on each side of the bar.

Coaches will then guide you on what movements to do.
Overhead walk
Front Squat Lunges
OH Lunges

MetCon
AMRAP 13 Minutes:
10 Push-up
30 Dubs

**Reminder: SATURDAY’s WoD will be 10AM**
CLOSED Monday September 1

Wednesday 26 August, 2014

In teams of 3 (same gender)

For Time Complete:

Buy-In 2000m Row

60 Wallball Shots 20/14
60 Deadlifts 225/155
60 T2B
60 Front Squats 135/85
60 Box Jumps 24/20
60 Hang Clean135/85
60 Slamball 40/30/20

Your teammates will be at the 50 meter mark.
Once you have completed your portion of the WoD
you will sprint to your team and tag him/her in.

Teams can divide the work as they see fit.

Once you finish the WoD athlete will tag their
teammates back into gym.

Tuesday 25 August, 2014

Strength/Skill

The coach will breakdown and review the
Strict Press

Immediately following the coaching session

EMOM 8 Minutes
3 Strict Press
Load should be approx. 60-70% of 1RM
start and stay with same load for all 8 minutes.
_____________

Coach will then breakdown the Push-Press

Immediately following the coaching session

EMOM 8 Minutes
3 Push Press
Load should be approx. 60-70% of 1RM
start and stay with same load for all 8 minutes.
_____________

Coach will then breakdown the Push-Jerk

Immediately following the coaching session

EMOM 8 Minutes
3 Push Jerk
Load should be approx. 60-70% of 1RM
start and stay with same load for all 8 minutes.

VIDEO ON PUSH JERK

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