•  Jun 24, 2014

062514 – Wednesday – Snatch, Hang Snatch, Run, Pull Ups

Paul B. beating his chest like a gorilla...

Paul B. beating his chest like a gorilla…


CrossFit Class

For Load:
Snatch + Hang Snatch

For Time:
20 Pull-Ups
9 Snatch (135/93)
15 Pull-Ups
7 Snatch
10 Pull-Ups
5 Snatch
400 M Run
15 Pull-Ups
7 Snatch
10 Pull-Ups
5 Snatch
400 M Run
10 Pull-Ups
5 Snatch


OLY Class

“Up/Down” Power Snatch:
3-3-3-3

Power Snatch + 2 Second Hold:
2-2-2-2-2

Snatch High Pull from Below Knee:
2-2-2-2


Endurance Class

Warm-Up:
4 x 100 M Strides

Workout:
22 MInute Fartlek
2 Minutes on, 2 MInutes off x 3
…then…
1 Minute on, 1 Minute off x 5

Cool Down:
Core Exercises

Post thoughts and results to “comments”.

 •  Jun 23, 2014

062414 – Tuesday – Front Squat, Back Squat, Push Press, Thruster


CrossFit Class

Back Squat:
1 x 5

5-4-3-2-1 Minute AMRAP’s:
9 Front Squats (135/93)
6 Push Press
3 Thrusters
Rest 1 Minute between AMRAP’s

Mobility:
Quad Smash


Strength Class

The “Other” Total:
Max Clean
Max Bench
Max OHS

Add maximum lifts together for your Other Total. Athletes have three opportunities to establish maximum loads.

Post thoughts and results to “comments”.

 •  Jun 22, 2014

062314 – Monday – The Ghost

Quinn A. mean muggin' the barbell...

Quinn A. mean muggin’ the barbell…


CrossFit Class

“The Ghost”

6 Rounds of:
1 Minute of Rowing
1 Minute of Burpees
1 Minute of Double-Unders
1 Minute Rest

Try for as many reps as possible for EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed.

Mobility:
Forearm smash


OLY Class

“Up/Down” Power Clean
3-3-3-3

Power Clean w/2 Second Pause:
2-2-2-2-2

Clean Pull from Below Knee:
2-2-2-2


Endurance Class

Part One:
Fast Mile
Rest 5 Minutes

Part Two:
4 x 400 at Mile Pace
Rest 90 Seconds b/w Efforts

Post thoughts and results to “comments”.

 •  Jun 21, 2014

062214 – Sunday – Deadlift, Cindy

No, no, no, no...there's two N's in Quinn...

No, no, no, no…there’s two N’s in Quinn…


CrossFit Class

Deadlift:
2 x 4

AMRAP 20 Minutes:
2 Deadlifts – 90% of 4 RM
1 Round of Cindy
2 Deadlifts
2 Rounds of Cindy
2 Deadlifts
3 Rounds of Cindy

And so on until the 20 minute clock has elapsed.

Mobility:
Thoracic/Scapula Smash w/Lacrosse Ball

 •  Jun 20, 2014

062114 – Saturday – Bench Press, Run, Push Ups, TTB, WB Shots

Thom C's biceps and some blurry WB's...

Thom C’s biceps and some blurry WB’s…


CrossFit Class

Narrow Grip Bench Press:
3 x 5

3 Rounds For Time:
800 M Run
20 Push-Ups
15 TTB
10 Max Height WB Shots (20/14)

Mobility:
Sleeper Stretch AND Rotator Cuff Strengthening


OLY Class

Muscle Snatch:
3-3-2-2

Drop Snatch:
3-3-3-3

2 Position Snatch (above knee + below knee):
3 x (1+2), 2 x (1+1)

Post thoughts and results to “comments”.

 •  Jun 19, 2014

062014 – Friday – Hang Power Snatch

Quincy W. with a solid overhead position...

Quincy W. with a solid overhead position…


CrossFit Class

Pre-Mobility:
Barbell Quickie AND Banded Shoulder Stretch

Hang Power Snatch:
3-3-3-3-3

Death by Hang Power Snatch (115/83)
6 Box Jump Buy-In on the Minute

In the first minute an athlete will begin with six box jumps, then one hang power snatch, then rest the remainder of the minute. On the second minute, the athlete will begin with six box jumps, then two hang power snatches, rest the remainder of the minute. And so on until the athlete cannot complete six box jumps and the required amount of snatches in that minute.

Post thoughts and results to “comments”.

 •  Jun 18, 2014

061914 – Thursday – Turkish Get-Up, Russian KB Swing, Double-Under


CrossFit Class

Turkish Get-Up:
2-2-2-2-2

AMRAP 10 Minutes:
15 Russian KB Swings (72/53)
30 Double-Unders

Close-Out:
2 x Chinese Plank (1 minute intervals)


Strength Class

5-4-3-2-1 Reps of:
Strict Pull-Ups
Strict HSPU

Floor Press:
3-3-2-2-2

Wide-Grip Strict Pull-Ups (weighted):
3-3-3-3-3

Combine Test:
Max Reps Bench Press (225/133)

Post thoughts and results to “comments”.

 •  Jun 17, 2014

061814 – Wednesday – Clean, Front Squat, Ring Dip

Cleans at the very first CFSP throwdown...

Cleans at the very first CFSP throwdown…


CrossFit Class

Against a 10 Minute Clock:
Establish a Clean (touch and go) heavy double

…Immediately transition…

Against a 10 Minute Clock:
Establish a Front Squat (from rack) heavy triple

“Elizabeth”
21-15-9 Reps For Time:
Clean (135/93)
Ring Dips


OLY Class

2 Position Clean (above knee + below knee):
3 x (1+2), 3 x (1+1)

3 Position Clean Pull:
4 x 2

Push Press:
3 x 3


Endurance

Warm-up:
4 x 100 M Strides

Workout:
5 x 1000 M w/1 minute rest between

Post thoughts and results to “comments”.

 •  Jun 16, 2014

061714 – Tuesday – Run, Row, OH Walking Lunge, Bear Crawl

Coach Tyler at his old stomping grounds...

Coach Tyler at his old stomping grounds…


CrossFit

Tabata Row
2 x (rest as needed b/w sets)

For Time:
400 M Run
300 M Row
50 OH Walking Lunges (45/25)
50 M Bear Crawl
50 OH Walking Lunges
300 M Row
400 M Run

Mobility:
Banded Child’s Pose – 2 minutes per side


Strength

Complex:
5 Cycles:
1 Power Clean +
1 Power Jerk +
1 Narrow-Grip OHS

OHS:
2-2-1-1-1

Good Mornings:
3-3-3-3-3

AMRAP 7 Minutes:
6 Push Press (155/103)
8 Walking Lunges
10 Back Squats

Post thoughts and results to “comments”.

 •  Jun 15, 2014

061614 – Monday – Push Press, Burpees, Back Squat

The man, the myth, the beast...

The man, the myth, the beast…

CrossFit

Push Press:
3 x 5

For Time: (Compare to 041612)
15 Burpees
10/1, 9/2, 8/3…2/9, 1/10 Reps:
Push Press (115/83)
Back Squat (115/83)

Each time the bar is put down on the ground for rest, athletes must complete 15 burpees before returning to the push press/back squat couplet. Athletes can rest with the bar in the rack or on the back as long as needed.

The workout ends with 15 burpees.

Mobility:
Rotator Cuff Strengthening


OLY

Jerk in Split Behind Neck:
4 x 3

Jerk Behind Neck:
2-2-2-2-2

Snatch Grip RDL:
4 x 5


Endurance

Warm-Up:
Plyometric Drills

Workout:
3 x Mile Run
4 Minute Rest b/w Efforts

Post thoughts and results to “comments”.