Posted on

October 2, 2018

CrossFit:

Warm Up:
3rds
PA Snatch Warmup (3-4-5)
5 Box Jumps (AHighAP)
Overhead Mobility

Strength: Hang Power Snatch
Level 1: Technique
Level 2: Heavy 3

WOD: “Bring it on”
12min AMRAP
4 Hang Power Snatch (80%)
2,4,6,8….
Box Jumps (24/20)
MB2T

Cooldown: 5min

BodyFit: 259

Warm Up:
Heat Yo Meat
3rds
Hip Mobility
15 Strict Knee Raises
100m Jog

WOD: “Amphibious”
Courtesy of CFNE
3rds
200m Farmers Carry (53/35)
400m Run
800m Row

Cooldown: 5min

 

Posted on

August 7, 2018

CrossFit: 

Warm Up:
3rds
:20 Nose2Wall HS Hold
8/8 Bottoms Up KB Press
10 Plate Touches (Build)
10 DB Shrugs (AHAP)

Strength: 15min Clock
4 x 6 Strict HSPU
Fastest 50m Farmers Carry (3-4 reps)

WOD:
“Yuengs”
5rds
2min AMRAP
250m Run
5 Burpee Over Bar
MR Ball Slams
1min Rest

BodyFit: 243

Warm Up:
Chili Warm & Mind Right

WOD: “TriALPHAthon”
2000m Row
Rest 5min
100/70 Cal AB
Rest 5min
1mile Run

Posted on

February 21, 2017

Don’t forget Friday is the beginning of Friday Night Lights for the CrossFit Open.  If you are planning to participate be sure to have your money in by Friday.  P.S. don’t let your schedule preclude you from participating – we’ll figure it out.

CrossFit:

Warm Up:
Wrist/Shoulder DROM
PA Clean Warmup x 3
*Childs Pose Progressions

Skill:
Split Jerk Footwork

Strength:
Clean and Jerk
Level 1: Technique
Level 2: Heavy 1

WOD:
“Grace”
30 Clean and Jerks (135/95)

BodyFit: 083

WOD:
8min AMRAP
18 Air Squats
12 Pushups
6 Pullups
Rest 4min
7min AMRAP
1 Farmers Carry (AHAP)
2,4,6,8…. Burpees
*Farmers carry is down and back
Rest 4min
Every 2min x 3
15 Calorie Row
Max Rep Wall Ball (20/14)