Sep 13, 2016
Strength
4 Sets:
- 5-20 Kipping Handstand Push Ups
- 5-20 Kipping Chest to Bar Pull Ups
Scales:
- L-Seated Dumbbell Press x 10-15 + Headstand or Angled Wall Hold x 15-20s
- Kip Swing x 5-20
Every minute, on the minute, for 10:00:
- Chest to Ring Pull up w/ a false grip x 3 (1s pause at chest)
- Ring Dip x 3-5 (1s pause in support)
Scales:
- Ring Row w/ a false grip
- Ring Dip w/ feet on floor
Conditioning
Complete as many rounds as possible in 10:00:
- 4 Strict Pull Ups in hollow body
- 5 Wall Walks
- 6 Toes to Bar
- 7 Push Ups
Rest 1:1
Optional Independent Work
3 Sets:
- 8-12 Seated Dumbbell External Rotation
- 10 Skull Crushers @ 30X0
- 20m Waiters Walk per arm
Sep 12, 2016
Strength
Deadlift
Performance:
Fitness:
- Build in sets of 2-4 @ 21X1
Conditioning
4 Rounds:
- 30s Sled Drag (heavy)
- 60s Rest
- 30s Farmer’s Walk (heavy)
- 60s Rest
- 30s Kettlebell Front Rack Walking Lunge
- 60s Rest
Optional Independent Work
5 Sets:
- 4 Hang Power Snatch @ >80% of power snatch
Sep 11, 2016
Strength
Performance: Clean and Jerk
Fitness: Hang Clean and Jerk
- Build until technique degrades, then drop 10% and do 4-6 singles
Conditioning
Complete as many rounds as possible in 15:00 of:
- 20 Box Jumps (24/20)
- 20m Forward Crawl
- 200m Run
- 20 Alternating Single Arm Kettlebell Swings (53/35)
Optional Independent Work
3 Sets:
- 2 Snatch Balance (pause in bottom)
- 5-10 Kip to Catch (no dip)
- 8 Push Press
Sep 9, 2016
0845 Weightlifting is ON.
1000 CrossFit is moved- we’ll be meeting at Washington Park at 1030. We will be playing frisbee and other outdoor activities. Afterwards, join us at Jeri and Josh’s house to swim and grill! Childcare is ON for the park from 1030-1230. Details for the day’s activities here: https://www.facebook.com/events/1788045098106829/
1100 Open Gym is canceled.
Sep 8, 2016
*Saturday Activities Schedule*
Saturday Weightlifting Class will meet as scheduled at 0845.
Field Day Saturday; the 1000 class is meeting at 1030 at Washington Park! We’ll do a short outdoor metcon then partake in activities (ultimate frisbee, slack-line, cornhole etc).
We will have childcare at the park from from 1030 to 1230.
At or around 12:30 or 1:00pm we will move the party to Jerri & Josh’s house to cookout and swim. See our FB event page for more info.
Strength
Performance:
Fitness:
- Hang Snatch. Build until technique degrades, then, if time allows, drop down 10% and do 2-3 singles.
Conditioning
Complete as many rounds as possible in 12:00 of:
- 25 Double Unders
- 10 Alternating Dumbbell Snatches (75/50)
- 10 Dumbbell Push Press (35/20)
Optional Independent Work
3 Sets:
- 3 Snatch Pulls @ 100%
- 3 Wall Facing Shoulder Shifts each direction
- 10 Dumbbell Hammer Curls @ 30X0
