Month: August 2024
-
Gymnastics July 29, 2015 (Wednesday)
Read More: Gymnastics July 29, 2015 (Wednesday)Gymnastics is great for just about everything we do in life. As we get older, we need to get in touch with our childhood fun days. Little Kiera showed us her cheerleader jump!
-
WOD July 29, 2015 (Wednesday)
Read More: WOD July 29, 2015 (Wednesday)Front Squat5 x 2 @ 85% of your 1 rep max Front Squat“Macho Man” – 20 Min EMOMEvery minute on the minute you must complete the following reps3 Power Cleans + 3 Front Squats + 3 Push Press*Pick your weight and tell the coach how many minutes you DID NOT compete the cycle.
-
WOD July 28, 2015 (Tuesday)
Read More: WOD July 28, 2015 (Tuesday)Complete 10 rounds for time – 15 Minute Cap100m Farmer’s Carry200m Sprint Complete for time – 15 Minute Cap100 Toes To Bar*5 Box Jumps each time you come off the bar
-
WOD July 27, 2015 (Monday)
Read More: WOD July 27, 2015 (Monday)Full Snatch + Overhead Squat5x @ 85% of your 1rep max Full SnatchBack Squat3 x 3 @ 85% of your 1 rep max Back Squat Complete for time: 95/65“FRAN” 21-15-9ThrustersPull Ups8:00 Minute Cap (do not ignore the cap)
-
Boot Camp July 27, 2015 (Monday)
Read More: Boot Camp July 27, 2015 (Monday)While most of us were busy not running a full marathon! Si was busy using a full marathon as his warm up to the warm up! Another team member doing what good people do…laugh, love, live…lunge and sprint marathons.
-
Boot Camp July 26, 2015 (Sunday)
Read More: Boot Camp July 26, 2015 (Sunday)I’m at the gym setting up for Monday’s workout! This is the last week of this session and everyone is going to be tested in strength, endurance and mental toughness.We will start each class with a small “breathe and focus” challenge, in order to put each workout in its proper perspective! Today was a good…
-
WOD July 25, 2015 (Saturday)
Read More: WOD July 25, 2015 (Saturday)Complete for time:1000m Row200 Double Unders30 Muscle Ups
-
WOD July 24, 2015 (Friday)
Read More: WOD July 24, 2015 (Friday)Back Squat3-3-3 @ 85% of your 1RM Back SquatThree second pause at the bottom of the squatSplit Jerk1-1-1 @ 85% of your 1RM Split JerkComplete for time:75 Overhead Squats (95/65)*5 HSPU every time the bar comes from the overhead position
-
WOD July 23, 2015 (Thursday)
Read More: WOD July 23, 2015 (Thursday)AMRAP – 10 MinutesToes To BarComplete for time:26 Deadlifts (315/225)13 Rope Climbs
-
WOD July 22, 2015 (Wednesday)
Read More: WOD July 22, 2015 (Wednesday)Front Squat5 x 2 @ 85% of 1RM Front SquatComplete for time:30 “Clusters” (155/115)The “Cluster” is a Full Squat Clean into a Thruster. The bar MUST start from the floor for each rep.
Search
Popular Posts
-
CrossFit – Thu, May 14
CrossFit One World – CrossFit Dynamic Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 10 Kip Swings 2 Wall Walks + :20s HS Hold 10 Sumo Good Mornings – barbell Strength (6 Rounds for weight) A: EMOM x 8 Front Squat x 3 reps RX:…
-
CrossFit – Wed, May 13
CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 400m Run banded lat stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 50ft Bear Crawl 25 Band pull-aparts 25 DB Lateral Raises Strength (5 Rounds for weight) Every 3min x 5 Floor Press x 4 reps Pull-ups x 4-6 RX+ Weighted Pull-ups…
-
CrossFit – Tue, May 12
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 3 sets: 10 Kip Swings 3 Wall Walks 200m Row Strength (5 Rounds for weight) Every 3min x 5 Back Squat x 4 reps Seated box jump x 5 reps build to 4RM Conditioning (AMRAP – Rounds and Reps) AMRAP 10min 15 Cal Row…