Accumulate

Thursday, May 8, 2014 3 Rounds for reps: 2 Minute Row (calories) 2 Minute Wall Ball (20,14)(14,10)(10,6) 2 Minute Sumo Deadlift High Pull (75,55)(55,35) This workout is a variation of one we do on the last night of Foundations.  Work at each...

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Mid Week

Wednesday, May 7, 2014 Strength: 3 position snatch (1x floor, 1x mid thigh, 1x high hang): Work up to a max for the day in 10 sets. Skill: Jump rope-Singles, doubles, triples..etc Wednesday’s are great days to get some extra Olympic lifting...

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“Helen” and More

Tuesday, May 6, 2014 “Helen” 3 Rounds: 400 Meter run 21 Kettlebell swings (53,35)(44,26)(26,18) 12 Pull ups Rest 3 minutes 2 Rounds of “Helen” Rest 2 minutes 1 round of “Helen” Another benchmark wod!  Today we...

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5 of May

Monday, May 5, 2014 Strength: Back squat – 60%x5, 65%x5, 70%x2x5 reps. Front squat – 60%x5, 65%x5, 70%x2x5 reps. Metcon: 9-6-3 Squat clean (185,125)(155,105)(65,35) Bar facing burpees It is a new week to maintain and improve fitness...

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Kelly

Saturday, May 3, 2014: “Kelly” 5 rounds: 400 Meter run 30 Box Jumps (24,20)(step up) 30 Wall Balls (20,14)(14,10)(10,6) A great way to end the week is with a classic CrossFit benchmark!  Get in for a wod and then go out and enjoy the...

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Olympic Improvement

Friday, May 2, 2014: Strength: 3 position clean + Jerk. Work up to a max for the day. Metcon: In 5 minutes, complete: 400 meter run Max rep snatches (Rx-Squat snatch, 95,65)(T2-Power snatch, 95,65)(T3-Power snatch, 55,35) Welcome to Friday!  This...

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Beautiful!

Thursday, May 1, 2014 From CrossFit.com For Time: 50 Deadlifts (115,80)(95,65)(55,35) 50 Walking lunges 40 Back Squats (115,80)(95,65)(55,35) 40 Toes-to-bars(knee raises)(abmat) 30 Power Cleans (115,80)(95,65)(55,35) 30 Burpee box...

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