Friday July 29, 2016

For Time 800m run/200m swim 20 Alt DB Snatches (10-25/35-55) 20 HR push-ups  400m run/150m swim 20 Alt DB Snatches 20 HR push-ups 400m run/150m swim 20 Alt DB Snatches 20 HR push-ups 200m run/100m swim  Oly 6 pm 1) BN Jerk E2MOM 12 6x2/75,80,85,90,95,90 2) Sn Pull 5x2/work up to 110% for last 2... Continue Reading →

Thursday, July 28, 2016

15 min Handstand practice  Beginners:Handstand Holds, plank holds, plank shoulder taps, etc INT:Handstand Shoulder Tap Practice, Plate walk ups ADV:Handstand Shoulder Tap Practice, Freestanding Handstand Holds, 20s Freestanding Handstand Hold + Handstand Walk   . 4 RFT 400m run 5 Parallette Shoot Through 50m sled pull (90/135)  50m Broad Jumps  10 Push Press (75/115)

Wednesday, July 27, 2016

7 RFT 7 C2B  10 GHD 13 Box Jumps (20/24) 16 Mtn Climbers (R+L=1) Oly 7pm 1) Cln Dbls E2MOM 16 75,80,85,80,85,90,90 2) BS  4x4/95% of 6RM 1x50m walking lunge/ MT bar on back 3) 3supersets 10-Weighted GHD 10-Weighted Hip Ext

Monday, July 25, 2016

Back Squat (20min) 4 x 3 @90% of 2RM .  10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Curtis P (65/95) 30 Dubs /15 attempts/60 singles . 1 Curtis P= Power Clean Right Lunge Left Lunge Push Press 2016 CrossFit Games Champs Matt Fraser & Katrin Davidsdottir Oly 7pm 1) Sn dbls E2MOM... Continue Reading →

Friday, July 22, 2016

For time: 30-25-20-15-10 Ball Slams Flutter kicks 50m swim/200m run Only 6pm 1) BN Jerk E2MOM 12 6x2/75,75,80,85,90,90 2) Sn Pull 5x3/work up to 105% for last 2 sets 3) Press from split 4x5/ AHAP w control

Wednesday, July 20, 2016

5 RFT 20 AbMat Sit-ups 15 Deadlifts (135/185) 10 Pull-ups  200m Run Oly 7pm 1) Cln Dbls E2MOM 16 70,75,80,75,80,85,80,80 2) BS  4x5/90% of 6RM 1x50 walking lunge/ MT bar on back 3) 3supersets 8-BB Rollouts 8-RDL/light & controlled

Tuesday, July 19, 2016

CnJ dbls E2MOM12 (6 sets)  * start at 70% and work up to 80% of Push Jerk Max .  15 min am rap 10 Thrusters (65/95) 15 BoxJumps (20/24) 30 Dubs/15 attempts/60singles .  Finisher: 3 x 1:00 weighted plank 

Monday, July 18, 2016

Back Squat 20 min to find your 2 RM -then complete 1 set max reps (to failure) @80% of 2RM . "Nancy" 5 RFT 400m Run 15 Overhead Squats (65/95) ————————————– Oly 7pm 1) Sn dbls E2MOM 14 70,75,80,80,80,85,80 2) DL  4x3/90% of 4RM 3) Sn Press  4x4/90% of 6RM

Friday, July 15, 2016 (NO swim wod today)

There is a huge swim meet at the club Friday, July 15, therefore no swim wod. FOR TIME: (time starts and ends with dubs) BUY IN: 100 Dubs/50 attempts/200 singles 2 Rds: 20 Russian KB Swings (35/55) 40 AbMat Situps 40 Wall Balls (14/20) 20 Burpees CASH OUT: 100 Dubs Finisher: Dumbbell Rows 3×20 Hollow Rocks... Continue Reading →

Thursday, July 14, 2016

15 min Handstand practice  Beginners: Handstand Holds, plank holds, etc. INT Handstand Shoulder Tap Practice . ADV Freestanding Handstand Holds and Handstand Shoulder Tap Practice 20s Freestanding Handstand Hold + Handstand Walk  . 15 min amrap 10 T2B 12 Box Jump Overs (20/24) 14 Alt DB/KB Lunges (35/55) 200m run     

Wednesday, July 13, 2016

6 RFT 30 air squaTs 20 Lateral jumps over bar 10 Power Cleans (95/135) 400m -------------- Oly 7 pm 1) Cln Dbls E2MOM16 70,75,80,75,80,85,80,80 2) BS 20 min Find 6RM 3) 3supersets 8-GHD 8-weighted hip ext (bar or plate

Monday, July 11, 2016

Back Squat – take no more than 20 minutes to warm up to 90% of last weeks 3RM and do: 3 x 2 @90% of 3RM . 20 min amrap 10 Snatches (55/75) 10 Alt Pistols 10 Burpees    Oly 7pm  1) Sn dbls E2MOM 14 70,75,80,75,80,85,80 2) DL 15min Find 4RM 3) Sn Press... Continue Reading →

Friday, July 8, 2016

10 RFT 10 air squats  10 Ball 2 Toes (10/20 slamball)  10 Ball Slams  10 Russian Twists (R+L=2) 50m swim/200m run    Oly 6pm 1) BN Jerk E2MOM 12 6x2/75,75,80,85,90,85 2) Sn Pull 5x3/work up to 100% for last 2 sets 3) Jerk grip OHS 5x3/AHAP position>load

Thursday, July 7, 2016

3 Rds NFT Hollow Complex : 10 Hollow Ups 10 Hollow Rocks 10 Sec Hollow Hold  .  For Time: 50 Dubs/25 attempts/2Xsingles  50 Straight leg Abmat situps 2 Wall Walks 40 Dubs 40 Straight leg Abmat situps 2 Wall Walks 30 Dubs 30 Straight leg Abmat situps 2 Wall Walks 20 Dubs 20 Straight leg Abmat... Continue Reading →

Wednesday, July 6, 2016

20-16-12-8-4 Alt Walking Lunges Pull-ups 50m Farmers Carry (35/55) 50m sled pull (90/135) ------------------------- Oly 7pm 1) Cln double E2MOM 16 70,75,80,75,80,85,80,80 2) BS 20min Find 6RM 3) 3 Supersets 8-Deficit RDL 70-75% of cln 8-strict T2B  

Tuesday, July 5, 2016

Back Squat 20 min to find your 3 RM -then complete 1 set max reps (to failure) @90% of 3RM -Your 3RM should be ~92% of 1RM . 4 RFT 200m run/row 10 RDL (55/75) 200m run/row 3 Bear Complex 200m run 10 HR Push-ups  . *Adv: (75/115) ** Use same barbell/wt for entire WOD... Continue Reading →

Monday, July 4, 2016

Reminder: 8:00 & 9:00 am classes only on Monday, July 4th.  "Whitten" 5 RFT  22 KBS (35/55) 22 Box jumps (20/24) 400m run 22 Burpees 22 Wall balls (14/20)    Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based... Continue Reading →

Friday, July 1, 2016

40-30-20-10 Alt DB Snatch (10-25/30-55) Single arm DB bent row (half per side) Flutterkicks (R+L=1) 100m swim/400m run Oly 6 pm 1) BN Jerk 6x2/70,75,75,80,85,80 2) Sn Pull 5x3/work up to 95% for last 2 sets 3) Jerk grip OHS 5x3/AHAP position>load  

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