Consistency

Monday, April 7, 2014: Back Squat:  65%x5, 70%x5, 75%x5, 80%x5 Front Squat: 60%x5, 65%x3x5 reps. Then, 7 minute AMRAP: 10 Squat Cleans (135,95)(115,75)(65,35) 8 Bar facing burpees 6 Toes to bar (knee raises)(abmat) It is time to get back to the...

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Nancy meets Kelly

Saturday, April 5, 2014: “When Nancy met Kelly”…good things happened:) For time: 400 Meter run 15 Overhead Squats (95,65)(75,45)(55,25) 400 Meter run 30 Wall Balls (20,14)(14,10)(10,6) 30 Box Jumps(24,20)(step ups) 400 Meter run...

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Friday Strength and Conditioning

Friday, April 4, 2014: 3 Position Snatch, 15 minutes to build up to a 1 rep max High hang Above the knee Floor Then, 5 minute AMRAP: RX-Row 1000 meters, max rep muscle ups T2- Row 1000 Meters, max rep clapping push-ups T3- Row 750 Meters, max...

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Running back to the Bar

Thursday, April 3, 2014: For time:(30 min. cap) Run 1600 meters 20 Deadlifts(225,155)(185,135)(115,85) Run 800 Meters 15 Power Cleans(155,105)(135,85)(65,35) Run 400 Meters 10 Overhead Squats(135,95)(115,65)(45,15) Run 200 Meters Today we get our...

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Hump Day!

Wednesday, April 2, 2014: Build up to 70-80% of your 1 rep max clean and jerk. 12 Rounds, Every minute on the minute: 2 clean and jerks at 70-80% 1 rep max Then, Skill practice Today’s main focus will be on the clean and jerk.  We will...

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1 April

Tuesday, April 1, 2014: 20 Minute AMRAP: 10 Wall Balls (20,14)(14,10)(10,6) 10 Box Jumps(24,20)(step up) 10 Kettlebell Swings(53,35)(44,26)(26,18) 200 Meter run Welcome to April!  No April fools here.  Just a basic CrossFit AMRAP.  Its a new...

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Last Day of March

Monday, March 31, 2014: Back Squat: 70%x4, 75%x4, 80%x4, 85%x4 Front Squat: 60%x5, 65%x5 Then, 3 Rounds for time: 5 Front Squats @ 65% 1 rep max 15 Pull-ups It is the last day of the month but the first day of the week.  Stay consistent in your...

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