Tuesday, April 22, 2014

Wednesday



STRENGTH

Press
5 @ 75%
5 @ 80%
5 @ 85%

METCON

Amrap 8:
Ascending ladder by +1
Power Clean
Front Squat
Push Jerk
Split Jerk
(135/95)

Monday, April 21, 2014

Tuesday

METCON:

Tabata Sit Ups
8 Rounds: 20 sec on / 10 sec rest

Rest 3 Minutes

Box Jumps
50-40-30-20-10
Double Unders
10-20-30-40-50

Sunday, April 20, 2014

Monday

Hey everyone, just a quick heads up there will not be a 6:30 am class tomorrow sorry for any inconvenience.

STRENGTH

Back Squat
5 @ 75%
5 @ 80%
5 @ 85%

METCON

"Nancy"
5 RFT of:
15 Overhead Squats 95/65
400 Meter Run

Thursday, April 17, 2014

Friday

LOL!

STRENGTH:
In 20 Minutes work up to your 1RM Clean


METCON:
30 Deadlifts 135/95
30 Toes to Bar
15 Burpees
20 Deadlifts
20 Toes to Bar
15 Burpees
10 Deadlifts
10 Toes to Bar
15 Burpees

Wednesday, April 16, 2014

Thursday

Hey everyone, sorry the blog is kinda bland today with no pics and quotes that we normally put out there, having some computer tech difficulties anyway the wod is still awesome enjoy!

METCON

For Time:
400m run
21-15-9-6-3
Power Snatch 115/75
Ring Dips
400m run

Tuesday, April 15, 2014

Wednesday


Camille Leblanc Bazinet in full flight at the 2013 CrossFit Games! @CrossFit @camillelbaz @Matty Chuah WOD LIFE #crossfit #crossfitgames #reebokcrossfitgames #reebokcrossfit #camilleleblancbazinet #clb #pullups #pullup #butterfly #crossfitgirls #wod #thewodlife
GOAT TRAINING:

EMOM x 14
Even: Goat 1
Odd: Goat 2

METCON:

7 Minute AMRAP:
7 Box Jumps 30/24
7 HSPU's
7 Pull Ups

Monday, April 14, 2014

Tuesday

BG


STRENGTH:
EMOM x 8
1 Hang Squat Clean
1 Full Squat Clean
1 Jerk
(Quality not quantity; you can increase weight but focus in on your form)

METCON:

"The Shining"

4 Rounds for Time of:
25 Kettlebell Swings 55/35
50 Double Unders
15 Hang Power Cleans 135/95