•  Jul 30, 2014

073114 – Thursday – Back Squat, Sumo Deadlift, TTB

Eric M. demonstrating what it means to fully lockout out the hips at the top of the deadlift...

Eric M. demonstrating what it means to fully lockout out the hips at the top of the deadlift…


CrossFit Class

Back Squat:
2-2-2

Back Squat:
2 x 2 @ 10-15 #’s less than heaviest double

For Time:
10/1, 9/2, 8/3…3/8, 2/9, 1/10
Sumo Deadlift (185/113)
Toes-to-Bar

Post-Workout Mobility:
Hip-Flexor Smashing (2 minutes per side)


Strength Class

Wide-Grip Chest-to-Bar Pull-Ups:
5-5-5-5

Bulgarian Ring Dips:
5-5-5-5

Weighted Box Jumps:
3-3-3-3

Strict HSPU:
8-8-8-8

Post thoughts and results to “comments”.

 •  Jul 29, 2014

073014 – Wednesday – Snatch Grip Push Jerk, OHS, Snatch Balance, Double Under, Row

Coach Mike about to knock out some sort of OH movement...

Coach Mike about to knock out some sort of OH movement…


CrossFit Class

Pre-Workout Mobility:
Banded Overhead Stretch (2 minutes per side)

For Load:
1 Snatch Grip Push Jerk +
1 OHS +
2 Snatch Balance

For Time:
100 Double Unders
20 OHS (115/83)
400 M Row
20 OHS (115/83)
100 Double Unders


OLY Class

Snatch from Power Position w/o Moving Feet:
2-2-2-2

Snatch Pull + Snatch:
3 x (1 + 2)
3 x (1 + 1)

Snatch Pull:
2-2-2


Endurance Class

Warm-Up:
4 x 100 M Strides

10 Minute Tempo Run
…Rest 5 Minutes…

For Time:
Run the same distance (should finish under 10 Minutes)


Competition Class

Wednesday – 073014 – (03/28)

Post thoughts and results to “comments”.

 •  Jul 28, 2014

072914 – Tuesday – Run, Pull-Up, Ring Dip, Burpee

The painful but necessary quad smash...

The painful but necessary quad smash…


CrossFit Class

15-20 Minutes:
Kipping Pull-Up and Kipping Dip Tutorial

For 3 Minutes:
400 M Run
Max Reps Pull-Ups for remainder of 3 Minutes
…Ret 2 Minutes…

For 3 Minutes:
400 M Run
Max Reps Ring Dips for remainder of 3 Minutes
…Rest 2 Minutes…

For 3 Minutes:
400 M Run
Max Reps Burpees for remainder of 3 Minutes

This workout will be scored with three separate totals.

Post-Workout Mobility:
Single Lacrosse Ball Shoulder Smash (2 minutes per side)


Strength Class

Back Squat:
4-3-2-4-3-2

Press:
5-4-3-5-4-3

Overhead Barbell Walk:
5 x 10 Meters

Bent-Over Rows:
5-5-5-5


Competition Class

Tuesday – 072914 – (02/28)

Post thoughts and results to “comments”.

 •  Jul 27, 2014

072814 – Monday – Deadlift, Clean

Seth's short shorts, Addison being Addison, Tubbs' ever-present clean smile, Mary's eyes, stoic Claude, and not sure about Ryan...

Seth’s short shorts, Addison being Addison, Tubbs’ ever-present clean smile, Mary’s eyes, stoic Claude, and not sure about Ryan…


CrossFit Class

Pre-Workout Mobility:
Tricep Smashing (2 minutes per side)

Deadlift:
2-2-2-2

For Time:
10 Cleans (135/93)
8 Cleans (165/113)
6 Cleans (185/133)
4 Cleans (225/163)
2 Cleans (250/183)

This workout will be done with a single bar, with the athlete changing their own weights accordingly. These reps are “ground-to-shoulder” so the athlete can power clean or clean the weight.


OLY Class

Power Clean + Push Press:
4 x (2 + 2)

Clean + Clean Below Knee:
5 x (1 + 1)

Clean Pull Down:
2-2-2


Endurance Class

Part One:
4 x Hill Sprints

AMRAP 12 Minutes:
Hill Repeats

Cool-Down:
Core Exercise


Competition Class

Monday – 072814 – (01/28)

Post thoughts and results to “comments”.

 •  Jul 26, 2014

072714 – Sunday – DB Step Up, Run

Athletes getting after some step-ups...

Athletes getting after some step-ups…


CrossFit Class

For Time:
100 DB Step-Ups (Front Rack)(35/20)(24/20)
1 Mile Run

Post-Workout Mobility:
Calf Smashing (2 minutes per side)


Competition Class

Sunday – 072714 – Primer Cycle (21/21)

Post thoughts and results to “comments”.

 •  Jul 25, 2014

072614 – Saturday – Bench Press, Row, HSPU

The logos...

The logos…


CrossFit Class

2 Cycles
3 Rounds
4 Minutes each in teams of 3:
AMRAP Bench Press (BW)
AMRAP Calories Rowed
AMRAP HSPU

This workout will be against a 24 minute running clock with no additional transition time.

Post-Workout Mobility:
Chest Smashing (2 minutes per side)


OLY Class

Snatch Balance:
2-2-1-1-1

3 Position Snatch (Floor + Above Knee + Below Knee):
5 x (1 + 1 + 1)


Competition Class

Saturday – 072614 – Primer Cycle (20/21)

Post thoughts and results to “comments”.

 •  Jul 24, 2014

072514 – Friday – Hang Snatch, TTB, Shuttle Sprint

Coach Ryan locking out a snatch...

Coach Ryan locking out a snatch…


CrossFit Class

Pre-Workout Mobility:
Banded Lat Stretch (2 minutes per side)

Hang Snatch:
2-2-2-2

AMRAP 12 Minutes:
2 TTB
(2) 10 M Shuttle Sprints
4 TTB
(4) 10 M Shuttle Sprints
6 TTB
(6) 10 M Shuttle Sprints

…And so on and so forth until the clock ends…


Competition Class

Friday – 072514 – Primer Cycle (19/21)

Post thoughts and results to “comments”.

 •  Jul 23, 2014

072414 – Thursday – Chest-to-Bar Chin-Up, Russian KB Swing, Burpee

Alison N. doing her best impression of her husband's "Get Dan Mad" face...

Alison N. doing her best impression of her husband’s “Get Dan Mad” face…


CrossFit Class

Pre-Workout Mobility:
Hamstring Flossing (20 reps/leg)

EMOM 10 Minutes:
4 Chest-to-Bar Chin-Ups

1 Minute on, 1 Minute off for 14 Minutes (7 Working Sets):
12 Russian KB Swings (72/53)
12 Burpees


Strength Class

Strict Ring Pull-Up w/False Grip and Turnout at Bottom:
5-5-5-5

Ring HSPU:
5-5-5-5

For 16 Minutes:
EEMOM: 4 Tall Box Jumps
EOMOM: 4 Chest Clapping Push-Ups


Competition Class

Thursday – 072414 – Primer Cycle (18/21)

Post thoughts and results to “comments”.

 •  Jul 22, 2014

072314 – Wednesday – Clean, Muscle-Up

Nick W. celebrating his Clean PR at 225...

Nick W. celebrating his Clean PR at 225…


CrossFit Class

Clean:
2-2-2-2-2

9-7-5 Reps For Time:
Clean (185/133)
Muscle-Ups

Post-Workout Mobility:
ER Hip Smashing w/Single Lacrosse Ball


OLY Class

3 Position Clean (Floor + Above Knee + Below Knee):
5 x (1 + 1 + 1)

Deficit Clean Pulls:
2-2-2-2


Endurance Class

Warm-Up:
Mini Hurdle Drills

20 Minute Fartlek:
1 Minute on, 1 Minute off

Cool Down:
Planks


Competition Class

Wednesday – 072314 – Primer Cycle (17/21)

Post thoughts and results to “comments”.

 •  Jul 21, 2014

072214 – Tuesday – Skin the Cat, WB Shot, Double-Under, Box Jump, Air Squat

Ryan P., Claude G., Mary W., Darcy D., Alison N., Jess S., Alex T. and Addison B. all competed for Union Fitness at Highland Fest this past weekend...

Ryan P., Claude G., Mary W., Darcy D., Alison N., Jess S., Alex T. and Addison B. all competed for Union Fitness at Highland Fest this past weekend…


CrossFit Class

Pre-Workout Mobility:
Extension stretch on parallel bars or squat racks with barbell

15-20 Minutes:
Skin the Cat + Forward-Roll on Rings

For Time:
50 WB Shots (20/14)
100 Double-Unders
50 Box Jumps (24/20)
100 Air Squats


Strength Class

Back Squat:
8-6-4-4-3

Bench Press:
10-8-6-4-4

Banded Stiff-Legged Deadlift:
8-8-8

Bent-Over Barbell Row:
8-8-8


Competition Class

Tuesday – 072214 – Primer Cycle (16/21)

Post thoughts and results to “comments”.