Jul 13, 2016
Strength
Performance:
Fitness:
- Hang Clean: Build until technique degrades. Then drop down 10% and do 4 – 6 singles.
Conditioning
3 Sets:
In 5:00, climb the ladder:
- 3 Wall Balls (20/14)
- 3 Kettlebell Swings (70/53)
- 3 Ring Rows
- 6 Wall Balls
- 6 Kettlebell Swings
- 6 Ring Rows
Add 3 reps each round and continue until 5:00 is up.
You will have a 2:00 walking rest in between sets. Do not sit down or stop moving during this rest period.
Optional Independent Work
3 Sets:
- 5 Front Squat @ 20X0
- 3 – 5 Rings to Chest + 3 – 5 Kip to Catch
- 12 Dumbbell Push Press
Jul 12, 2016
Strength
Performance:
Fitness:
- Hang Snatch: Build until technique degrades. Then drop down 10% and do 4 – 6 singles.
Conditioning
Complete as many rounds as possible in 15:00 of:
- 20 Alternating Dumbbell Snatch (55/35)
- 20 Push Ups
- 20/15 Calorie Assault Bike or Row
You will rest the same amount of time it took to complete the three movements and then repeat for the duration of the 15:00.
Optional Independent Work
3 Sets:
- 3 Snatch Pulls @ 105%
- 5m Handstand Lateral Walk each direction
- 12 Dumbbell Curls @ 30X1
Jul 11, 2016
Strength
4 Sets:
- 12 Dumbbell Bench Press @ 20X1
- 12 Single Arm Dumbbell Row per arm @ 20X1
Rest 60 – 90 seconds between exercises.
Conditioning
Complete as many rounds as possible in 15:00 of:
- 10m Lateral Crawl both directions
- 15 Box Jump Overs (24/20)
- 20 Calorie Row
Optional Independent Work
Complete as many rounds as possible in 15:00 of:
- 15m Handstand Walk
- 15 Box Jump Overs w/ Step Down
- 300m Shuttle Run (50m out and back x 3)
Jul 10, 2016
Strength
Back Squat
- 15 reps
- 12 reps
- 12 reps
- 15 reps
Rest 1:30 – 2:00 between sets. You choose the weight.
Conditioning
Every 2:00 for 6 sets:
- 5 Barbell Front Rack Reverse Lunges per leg (135/95)
- 5 Burpees over the Bar
Optional Independent Work
5 Sets:
- 2 Position Clean @ 80+% (mid-thigh, knee)
3 Sets:
- 8-12 Single Leg Calf Raises per leg
- 12 Tall Box Step Ups per leg for pistol practice
Jul 8, 2016
Come join us for Bring a Friend Day!
Bring a Friend Day starts at 1000 and your friend can sign a waiver in advanced here.
0845 Weightlifting
1000 CrossFit
In teams of 3, complete 3 rounds for time of:
- Line Sprint Relay (5m / 10m / 15m / 20m)
- 50 Burpees (one person working at a time)
- 20 Wall Ball Relay
- 20 Sit-ups in unison with arms interlaced
