Thursday, August 31, 2017

Emom 28 (4rds) 1) 20 KB Elevator drops (35/55) 2) 8 Shoot thrus/15 HR push-ups  3) 15 GHD/AbMat 4) 10 Alt Pistols/20 air squats 5) 10 Alt DB Snatch (35/50) 6) 9/12 Cal Row 7) 8/12 Cal bike

Tuesday, August 29, 2017

DOUBLE-UNDER PRACTICE  Choose one of the following: 4 Sets of 50 Reps unbroken 5 Sets of 40 Reps unbroken 6 Sets of 30 Reps unbroken 7 Sets of 20 Reps unbroken 8 Sets of 10 Reps unbroken 9 sets of 5 Reps unbroken  Or 5:00 of Double-Under Practice Not for time, but aim to rest... Continue Reading →

Oly 8/28-9/1

Mon 1) Sn dbls E2MOM 12 80,85,80,85,90,90 2) DL (20 min) Find 2Rm 3) Sn Press  4×4/90% of 6RM Wed 1) C&J Dbls  80,85,80,85,90 1a) 3×1/95 2) BS Find 4RM Fri 1) BN Jerk 6×2/80,85,90,85,90,95 2) Sn DL  5×3/ work up to sub max 3) OHL 3×6/ 70,75,80% of Sn

Monday, August 28, 2017

A) Pause OHS –  4 x 2 Build to 60% of your Snatch, 3 sec at bottom  B) Snatch Balance - 5 x 3, building .  AMRAP 20: 20 Thrusters (65/95) 15 Box Jumps (20/24) 10 T2B 5 HSPU (Sc 10 HRPU)

Tuesday, August 22, 2017

Alternating EMOM x 8: Odd Minutes – 40 Dubs Even Minutes – 12/9 Cal row/bike/ski .  The Chief 5 Rds, 1 min rest btw rds 3 min amrap 3 Power Cleans (105/155)   Sc(55/75),(65/95), (75/115) 6 HR push-ups  9 Air Squats

Oly 8/21-8/25

Mon 1) Sn dbls E2MOM 14 75,80,85,80,85,90 2) DL  4×3/90% of 4RM 4/4RM 3) Sn Press  4×4/90% of 6RM Wed 1) Cln Dbls E2MOM 16 75,80,85,80,85,90,90 2) BS  4×4/95% of 6RM 1x50m walking lunge/ Empty bar on back Fri 1) BN Jerk E2MOM 12 6×2/75,80,85,90,95,90 2) Sn Pull 5×2/work up to 110% for last 2... Continue Reading →

Wednesday, August 16, 2017

 Part #1 AMRAP 4:00 15-12-9 Wallballs (14/20) C2B Pull-Ups Time remaining, Max KBS (35/55) – Rest 4:00 – Part #2 AMRAP 4:00 15-12-9 Wallballs (14/20) T2B Time remaining, Max KBS – Rest 4:00 – Part #3 AMRAP 4:00 15-12-9 Wallballs (14/20) Pull-Ups Time remaining, Max KBS (35/55) Refer a friend!! 

Tuesday, August 15, 2017

Emom 10  Even: 8 Alt DB Snatches (35/55) Odd: 8 HSPU (Sc-DB Press/Assisted HSPU) . For time:  10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Deadlifts (155/225) 30 Dubs (Sc-15 attempts/60 singles) 1 rope climb after even# Rds 

Oly 8/14-8/18

Mon 1) Cln Dbls E2MOM 16 70,75,80,75,80,85,80,80 2) BS  4×5/90% of 6RM 1×50 walking lunge/ MT bar on back 3) 3supersets 8-BB Rollouts 8-RDL/light & controlled . Wed 1) BN Jerk E2MOM 12 6×2/75,75,80,85,90,90 2) Sn Pull 5×3/work up to 105% for last 2 sets 3) Press from split 4×5/ AHAP w control .  Fri... Continue Reading →

Monday, August 14, 2017

E2mom (6sets -12 min) Clean & Jerk 3 Reps @ 50%  2 Reps @ 60%  1 Rep @ 65%  1 Rep @ 70%  1 Rep @ 75%  1 Rep @ 80% .  AMRAP 3:00 200m run 20 Burpees over bar  Max Thrusters (55/75) ----Rest 3:00 AMRAP 3:00 200m run 15 Burpees over bar Max Thrusters... Continue Reading →

Oly August 9-11, 2017

Wed 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  ---------- Fri 1) Sn dbls E2MOM 14 70,75,80,80,80,85,80 2) DL  4×3/90% of 4RM 3) Sn Press  4×4/90% of 6RM

Wednesday, August 9, 2017

Emom 10 Even: 10 HSPU (DB Presses) Odd: 15 KBS (35/55) .  For time:  20 PC & Jerks (75/115) 20 Pull-ups 200m Row/run 15 PC & Jerks (75/115) 15 Pull-ups 200m Row/run 10 PC & Jerks (75/115) 10 Pull-ups 200m Row/run .  Fitness Option:  Sub Burpees for C & J

Monday, August 7, 2017

2 RFT 200m run 25 KBS (35/55) 200m row 25 Walking Lunges  200m run 25 AbMat Situps 200m row 25 Mtn Climbers (R+L=1) 200m row 25 Box Jumps (20/24) *You may choose to run all, row all Rds or any combination  -------------------------- Annalise Moore 5th Fittest Teen in the World 

Yesterday’s update

Annalise update:She had 2 wods today. She finished 6th in the 1 RM Snatch with 151#. The next was a 1.5 mile run, 500m swim, 1.5 mile run. She finished 10th and now sits in 7th place overall.  Cell service is terrible at the Venue, very hard to update throughout the day.  She has 3... Continue Reading →

Annalise’s Heats for Friday 

Hopefully the weather & website will cooperate. These are the heat times for live viewing on the Games website:  9:20 -Assault Lunge 12:50 -Bar Fight  3:18 -Obstacle Course  Click here to watch

Thursday, August 3, 2017

BACK SQUAT 10 – 8 – 6 – 4 – 2 . 10 Reps @ 60% of 1RM BS 8 Reps @ 65%  6 Reps @ 70% 4 Reps @ 75% 2 Reps @ 80% . For Time: 27-21-15-9 Thrusters (95/65) 81-63-45-27 Dubs  200m Row/run

CrossFit Games

Following is Annalise's heat schedule. You can watch LIVE on the CrossFit Games website.  Watch Annalise HERE Thursday  11:00 -1RM Snatch 1:30 -Run, Swim, Run Friday 9:20 -Assault Lunge 12:50 -Bar Fight  3:18 -Obstacle Course  Saturday 9:30 -Double Under Snatch  12:25 -Vest Triplet  2:45 -Quatrain  Sunday  9:40 TBA 

Wednesday, August 2, 2017

AMRAP 7 Power Snatch (65/95) EMOM: 7 Wall Balls (14/20) -on 3, 2, 1 go start WallBalls, complete 7, any time remaining in the minute is used for max power Snatches.  .  For time: 21-15-9 HSPU (DB presses) Box jumps (20/24) 50m Walking Lunges  400m run 

Tuesday, August 1, 2017

 For time:  21 Deadlifts (95/135) 10 Burpees 18 Deadlifts (115/165) 10 Burpees 15 Deadlifts (135/185) 10 Burpees 12 Deadlifts  10 Burpees 9 Deadlifts (155/225) 10 Burpees 6 Deadlifts  10 Burpees 3 Deadlifts (185/275) 10 Burpees *Take the time to load weights properly. Do Not repeatedly add 10s or 15s.

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