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Friday 3.31.17

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Snatch
60%/3
65%/3
(70%/3)2

 

Fitness Conditioning
For time:
Air Squats, 50 reps
Shoulder to Overhead, 25 reps
Air Squats, 50 reps

Sport Conditioning
For time:
50 medicine-ball cleans, 20/14
25 push jerks, 115/80
50 medicine-ball cleans, 20/14

Competitor Conditioning
For time:
50 medicine-ball cleans, 20/14
25 push jerks, 155/105
50 medicine-ball cleans, 20/14

Thursday 3.30.17

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Front Squat
(80%/4)3

Fitness Conditioning

For Time:
3RFT:
10 Ring Rows
10 Burpees
10 Hang Power Cleans
400m Run

Sport Conditioning
For Time:
3RFT:
10 Pull Ups
10 Burpees
10 Hang Power Cleans (115/85#)
400m Run

Wednesday 3.29.17

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Power Clean & Jerk
60%/2; 65%/2; (70%/2)3
Fitness Conditioning
AMRAP 5:
2 Rounds:
5 Ring Rows
10 DB Press
15 Sit-ups
100 Single-unders
Max Cal Bike in time remaining
Rest 5:00
AMRAP 5:
2 Rounds:
5 Ring Rows
10 DB Press
15 Sit-ups
100 Single-unders
Max Cal Bike in time remaining

Sport Conditioning
AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 HSPU
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining
Rest 5:00
AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 HSPU
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining

Tuesday 3.28.17

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Back Squat
(80%/4)3

Fitness Conditioning
5 Rounds, NOT for time
21 Calorie Row
15 Wallballs
9 Deadlifts

Sport Conditioning
5 Rounds, NOT for time
15 Calories Assault Bike
15 Wallballs (20/14)
9 Deadlifts (185/135)

Monday 3.27.17

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Strength

Power Snatch
60%/2
65%/2
(70%/2)3

Fitness Conditioning

Complete as many rounds as possible in 7 minutes of:
Power Cleans, 10 reps
10 push-ups

10 Sit ups

Sport Conditioning

Complete as many rounds as possible in 7 minutes of:
10 Power cleans, 135/95
20 push-ups

Sunday 3.26.17

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Aerobic Capacity Class 9-10am

Open Gym  9-11am (Note change of hours today)

Saturday 3.25.17

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Fitness Conditioning
Teams of 3:
For time:
50 Calorie Row
50 Power Cleans
50 Burpees
50 Calorie Row
50 Front Squats
50 Burpees
50 Calorie Row
50 S2OH
50 Burpees

Sport Conditioning

Teams of 3:
For time:
75 Calorie Row
75 Power Cleans (135/95#)
50 Barbell Burpees
75 Calorie Row
75 Front Squats (135/95#)
50 Barbell Burpees
75 Calorie Row
75 Push Jerks (135/95#)
50 Barbell Burpees

Friday 3.24.17

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CrossFit Games Workout 17.5

Fitness Conditioning

10 rounds for time of:
9 thrusters, 65/45
35 single-unders

Sport Conditioning

10 rounds for time of:
9 thrusters, 95/65
35 double-unders

Thursday 3.23.17

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Front Squat
(80%/3)3

“Goat Day”
EMOMx 20:
Odd Min: Movement 1
Even Min: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.

We don’t improve our technique with a high heart rate–that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.

When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Coaches will have great suggestions in class.

Wednesday 3.22.17

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Strength

Clean & Jerk
60%/2
65%/2
70%/2
75%/2

Fitness Conditioning

EMOMx20:
Min 1 – 10 Sumo Deadlift High Pulls
Min 2 – 10 Wallballs
Min 3 – 10/8 Cal Assault Bike
Min 4 – Practice Plank Hold

Sport Conditioning

EMOMx20:
Min 1 – 15 Sumo Deadlift High Pulls (75/55)
Min 2 – 15 Wallballs (20/14)
Min 3 – 15/12 Cal Assault Bike
Min 4 – Practice HS Walking