Wednesday, July 30, 2014

Fight Gone Bad 3 Rds 1 minute Wall Balls (14/20) 1 minute SDLHP (55/75) 1 minute Box Jumps (20/24) 1 minute Push Press (55/75) 1 minute Row for Calories 1 minute Rest *Score is total reps + calories Coach will assign partners. Athlete "A" will complete entire WOD while athlete "B" counts reps, then switch.... Continue Reading →

Monday, July 28, 2014

Front Squats 5 x 3 *try to increase 3-5% over last week AMRAP 15 Up Ladder of: Power Clean (95/135), Adv (115/165) T2B *1 PC & 1 T2B 2 PC & 2 T2B 3 PC & 3 T2B....... Camille Leblanc-Bazinet, 2014 Fittest Woman on Earth Rich Froning, 2014 Fittest Man on Earth

Friday, July 25, 2014

There is a swim meet at the club today. The 5 AM class will have a swim WOD option. All other class times will WOD in the box. Swim WOD 40-30-20-10 Burpee Ball Slam (15/30) 100m swim/400m run ------------------------------------------------- Classes 8:00-5:00 Buy in: 150 Dubs/300 21-15-9 Wall Balls (14/20) Russian KBS (55/70) (shoulder height) -----Rest... Continue Reading →

Thursday, July 24, 2014

Emom 8 6 RDLs (95/135) + 6 Lateral jumps over bar 10 Rds 5 Deadlifts (155/225) 50m sprint 6 Wtd Alt pistols (25/45)Wishing Luck to Jeff Germond of CrossFit Nola as he competes at the CrossFit Games. Here he is hitting a 310# OHS.

Wednesday, July 23, 2014

8 sets- -Push Press + Push Jerk + Split Jerk -(Pause for 2-3 seconds in the split jerk receiving position before recovering.) -Build over the course of the 8 sets. "Helen" 3 Rds: 400m Run 21 KBS (35/55) 12 Pull-ups ——————————————- Oly (7pm) Weightlifting: A) Snatch @ Hip: 60/3*3 B) Snatch + Hang Snatch: 65-70/1+1*5... Continue Reading →

Tuesday, July 22, 2014

Every minute on the minute, for 15 minutes: Minute 1- 0:30 L-Sit hang (pull-up bar) Minute 2- 10 Strict HSPU Minute 3- 30 Dubs UB/75 3 rds 10 Power Cleans (95/135) 10 Front Rack Reverse Lunges-total (same weight) 200m run Conditioning: Sub Deck Squats for Power Cleans Sub KB Reverse Lunges 200m run ---------------------------------- Oly... Continue Reading →

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