Benching

Friday, September 18, 2015 Bench Press: 3-2-1-1-1-1-1 *Build up to a heavy single (80-85%) Then, 3 Rounds for reps: 1 Minute Row (calories) 1 Minute Wall Ball (20,14)(14,10)(10,6) 1 Minute Muscle-ups (pull-ups) 1 Minute Rest It has been a while...

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Work out the Kinks

Thursday, September 17, 2015 Mobility and Active Recovery Day Finally a day of rest!  We will be spending the first 30 minutes of class mobilizing and stretching.  The second half of class we will dedicate to working on skills.  If you...

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Fast

Wednesday, September 16, 2015 10 Rounds- Every 3 minutes complete: 30 Double Unders(50 Singles) 10 Push Presses(75,55)(55,35)(45,25)(35,15) 100 Meter Sprint Today we want you guys to try to make each round a sprint.  All the movements can be...

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Fifteen

Tuesday, September 15, 2015 10 minutes-every 2 minutes complete: 1 Behind the neck split jerk Then, 15 Minute AMRAP: (courtesy of crossfit.com) 5 Squat Cleans (155,105)(135,95)(115,75)(55,35) 5 Lateral bar Burpees Our Tuesday is going to start...

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Improve

Monday, September 14, 2015 Back Squat: 40%x5, 50%x5, 60%x5 Then, “Helen” 3 Rounds For Time: 400 Meter Run 21 Kettlebell Swings(53,35)(44,26)(26,18) 12 Pullups(banded)(ring row) Core/Accessory: 1 round max rep unbroken toes to bar This...

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343

Saturday, September 12, 2015 “343” In teams of 2 for time complete: 100 Deadlifts (135,95) 100 Power Cleans (115,75) 100 Ground to Overhead(95,65) 43 Burpees (done in unison) In honor of all those that lost their lives on 9/11 we will...

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9-11-15

Friday, September 11, 2015 Snatch: 5 rounds- every 2 minutes complete: 1 snatch at 80-90% 1 rep max Clean and Jerk: 5 rounds- every 2 minutes complete: 1 Clean and Jerk at 80-90% 1 rep max Then, Skills practice Today we will finish out our...

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