9/19/14

STRENGTH CLASS TODAY @4:00

Congrats to Amanda and Tony. They welcomed a beautiful baby girl into this world Thursday Sept. 18th.. Kevlyne Patricia weighing in at 7lbs 10oz. We ar so happy for you guys!!

Congrats to Amanda and Tony. They welcomed a beautiful baby girl into this world Thursday Sept. 18th. Kevlyne Patricia weighing in at 7lbs 10oz. We ar so happy for you guys!!

WARM UP

3 Rounds:
200 Meter Run
10 Muscle Cleans
10 Hang Cleans
10 Power Cleans
(Use and empty barbell)

STRENGTH

Power Clean
Take 15 minutes to work up to a heavy single.

WOD

6 Minute AMRAP
3 Power Clean @70% 1RM
10 Pistol Squats
30 Double Unders

3 Minutes to Run 400 Meters

6 Minute AMRAP
3 Power Clean
10 Pistol Squats
30 Double Unders

The clock will be set for 15 minutes. At the six minute mark you will stop where you are and run 400 meters. You have 3 minutes to complete the run, if you complete the run sub 3 the remaining time is rest. If you take longer than 3 minutes you will begin the second AMRAP as soon as you get back. Begin the second AMRAP where you left off on the first. Score is the total number of rounds completed plus any extra reps. (courtesy of the awesome Terry Rose)

9/18/14

ALL CLASSES OPEN GYM TODAY

COME OUT FRIDAY MORNING 9/26/2014!!

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FOAM ROLLING….DO IT!!
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WARM UP
Athlete’s Choice

OLY BOARD WORK

See board above Db rack

TEAM WOD

8 Min AMRAP:

100m sprint
Squats
*1 person will run 100m while partner accumulates as many Squats as possible then switch. Score is total # of Squats

REST 2 MINUTES

8 Min AMRAP:

200m sprint row
Kb Swings 50/35
*1 person will row 200m while partner accumulates as many Kb Swings as possible then switch. Score is total # of KB Swings

9/17/14

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WARM UP

500 Meter Row
CrossFit Warm Up
3×10

WOD

“Del”

For Time:
25 Burpees
400 Meter MB Run 20/14
25 Weighted Pull-ups 20/15
400 Meter MB Run 20/14
25 Handstand Push-ups
400 Meter MB Run 20/14
25 Chest-to-bar Pull-ups
400 Meter MB Run 20/14
25 Burpees

9/16/14

STRENGTH/OPEN GYM TODAY @ 4PM

Great job Kaj!

Great job Kaj!

WARM UP
5 rds:
100m run
10 jump pull-ups
10 push-ups
10 squats

SKILL/STRENGTH
OTM for 7 Min
Choose one of the following options
3-5 MU
3-5 Bar MU
5 C2B Pull-ups + 5 Dips

WOD
“The Bear”
Complete 5 rounds:
Complete the following cycle 7 times each round:

Power Clean
Front Squat
Push Press
Back Squat
Rack Jerk

*Do not drop the weight. Stay connected through the round.
*If weight is dropped you will row 250m as a penalty i.e.: 3 drops= 750m. To be done at end of workout.
*Work up the heaviest weight possible.