Friday, May 30, 2014

30-25-20-15-10 KB SDLHP (35/55) 1 arm KB Push Press (Total, alternate as needed) 100m swim/400m run ----------------------------------------------- Oly (6pm only) A) Cleans only: 70/6, 80/5, 85/3, 90/2, 80/3*5 sets B) Jerk Drives: 4 sets of 3@100% Strength A) Seated KB/DB press AHAP B) Weighted pull-ups C) 3 x 1min Plank hold

Thursday, May 29, 2014

OHS 5 x 3 15min amrap 3 Hang Power Snatch (65/95) 3 HR push-ups 10 Cal Row 6 Hang Power Snatch 6 HR push-ups 10 Cal Row 9 Hang Power Snatch 9 HR push-ups 10 Cal Row *increase HPS & HRPU by 3 ea rd

Wednesday, May 28, 2014

Bench Press 6 x 3 25/20/15/10/5 Wall Balls Box Jumps 7 T2B -------------------------------------------------- Oly (7pm) A) Snatch @hip: 50/5, 60/4* 3 sets B) Snatch @knee + Snatch from floor: 60/3+3, 70/2+2, 75/2+1, 80-85/2+1* 5 sets Strength: A) Good Mornings: 3 x 8 AHAP B) Bent Row:3 x 8 AHAP

Tuesday, May 27, 2014

A1) Strict Press 5 x 5 AHAP A2) Ring Dips 5 x 8 *Do 1 set of Strict Press, then 1 set of Ring dips, then rest 0:60 20min amrap 8 Power Cleans (75/115) 8 Burpees 200m run/row *Endurance Sub 8 ring rows + 8 KBS for cleans ---------------------------------------------------- Oly (6am only) A) Drop Snatch... Continue Reading →

Monday, May 26, 2014

See the video here: "Guillory" 6 ROUNDS 12 Romanian Dead Lifts (95/135) 14 Pendlay Rows (95/135) 12 Back Squats (95/135) 14 Wall Ball (20/14) 28 Double Unders The death of Camp Pendleton Marine Sgt. Michael J. Guillory, 28, is under investigation, according to the Department of Defense. Guillory died December 14, 2012 while conducting combat... Continue Reading →

Friday, May 23, 2014

5 RFT 50m swim/200m run 40 air squats 50m swim/200m run 40 ball slams ________________________________________ Oly (6pm only) Weightlifting: A) Muscle Clean: 50/3, 60/3*2 sets B) CJ From bottom of knee: 60/3, 70/2, 75/2, 80-85/2+1*4 sets C) Clean Grip RDL: 3×8 @ 85% of max clean Strength: A) Jerk Dips: 4 sets of 2 @... Continue Reading →

Wednesday, May 21, 2014

Push Press 5 x 3 10-9-8-7-6-5-4-3-2-1 Push Press (75/115) C2B Pull up 50m sprint Oly Lifting Class (7pm only) A) Drop Snatch: 50%/3, 60%/3 x 3 sets B) Snatch From top of knee + snatch from hip: 60% x 2+2, 70%/2+1, 75-80%/2+1*4 sets C) Split Jerk: 60%/3, 70%/3, 75%/3, 80%/3*5 sets Strength: A) Snatch Grip... Continue Reading →

Monday, May 19, 2014

7×3 Hang Clean, work up to a heavy triple, not a 3RM 15 minute AMRAP of: 50 KBS (35/55) 5 Wall-walks 50 Dubs Frankie's completing "Dianne" at the Gulf Coast Games this weekend his time was 1:55. "Dianne" 21,15,9 HSPU Deadlifts 225#

Tuesday, May 13, 2014

8min EMOM 15 Double unders (30 singles) and 3 burpees *Each round increase DU by 2 reps (5 singles) and burpees by 1 rep 15(30)/3 17(35)/4 19(40)/5 21(45)/6 23(50)/7 25(55)/8 27(60)/9 29(65)/10 31(70)/11 6x200m Row/Run with 2min rest each round ***100% effort on all rounds

Monday, May 12, 2014

Front Squat/Back Squat 4/8 x 3 sets @70% of front Sq Emom 10 2 Bear Complex Sc(65/95), Rx(95/135) *Bear Complex 1 Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Bear Complex video hereEndurance: 5 Rds 400m row 30 air squats 20 Straddle Leg Raises 10 cal airdyneOur Dragon Boat racers... Continue Reading →

Whole30

For those of you doing the Whole30 challenge: We are starting this Monday, May 12. Pick up a packet of info at the box, if you haven't already. If you want body fat checked and before pics get with me, Jeannie, ASAP. Just message me. Jeannie 985-788-0986 Get info here: Whole30

Friday, May 9, 2014

24 min AMRAP 100m Swim/400m run 8 OHL (25/45) 8 Bent over rows with plate 8 OHS (25/45) 8 Wood chops with plate* *(4 L and 4 R, Start from ankle and bring plate up and over R shoulder to full extension)

Thursday, May 8, 2014

12min to work up to a heavy Hang Snatch For time: 20/1 Ladder of Burpees/KBS (35/55) 20 Burpees/1 KBS 19 Burpees/2 KBS 18 Burpees/3 KBS 17/4 16/5 15/6 ................ 1/20

Wednesday, May 7, 2014

Emom 10 Even: strict pull-ups (3-5), (6-10), (11-15)* Odd: 0:30 handstand hold *choose set that will be difficult to complete For time: 15 Thrusters (75/115) 15 T2B 200m run 12 Thrusters (75/115) 12 T2B 200m run 9 Thrusters (75/115) 9 T2B 200m run 6 Thrusters (75/115) 6 T2B 200m run Endurance: Sub wall balls for... Continue Reading →

Tuesday, May 6, 2014

Deadlift 7×3, 2×1 1 min max dubs ————- 9 min amrap 8 Deadlifts* 10 alt pistols (total) 1 rope climb ————– 1 min max dubs *Rx 225/155 Sc 135/95 Endurance Option: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 HR push-ups Lunges ( R + L =1) 200m run/row Congrats to Billy Carter!!!... Continue Reading →

Monday, May 5, 2014

Emom7 2 Hang Clean + 1 Jerk + 2 Clean grip OHS @60% OHS 45 Back Squats Adv(95/135), Rx(75/115) 400m run 30 Front Squats 400m run 15 OHS 400m runForged Steele CrossFitters representing at #4# Competition in Montgomery, AL.

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