Push Pressing

Wednesday, February 4, 2015 Push Press: Build up to a heavy 1 rep Then, 21-15-9 Push Press (95,65)(75,55)(55,35)(35,15) Box Jump (24,20) As we get halfway into this week, remember to always listen to your body telling you to rest.  If you need a...

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3 For Time

Tuesday, February 3, 2015 3 Rounds for Time: 30 Burpees 15 Deadlifts (225, 155)(185,135)(135,95)(95,65) 30 Wall Balls (20,14)(14,10)(10,6) This will be a great workout to warm you up on a cold Tuesday!  The burpees will be standard chest to deck...

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Back Squat and 13.4

Monday, February 2, 2015 Back Squat: 5-5-5-5-5 Then, CrossFit Open 13.4 In 7 Minutes complete as many reps as possible ascending by 3: 3 Clean and Jerks (135,95)(115,85)(95,65)(55,35) 3 Toes to Bar (knee raises)(abmat situp) 6 Clean and Jerks 6...

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Head Start

Saturday, January 31, 2015 In Teams of 2: 20 Minute AMRAP: (split up the reps any way you like) 30 Wall Balls (20,14)(14,10)(10,6) 30 Box Jumps (24,20) 30 Kettlebell Swings (53,35)(44,26)(26,18)(18,13) 30 Chest to Bar Pullups (chin...

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It’s Friday!

Friday, January 30, 2015 -Build up to a heavy 1 rep, high hang power snatch Then, For Time: 100 Double Unders (100 singles) 10 Power Snatches (95,65)(75,55)(55,35)(35,15) 75 Double Unders 20 Power Snatches 50 Double Unders 30 Power Snatches...

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Actively Recovering

Thursday, January 29, 2015 Spend 5 minutes at each station for active recovery and skill work: Row (slowly for perfection) Mobilize (anything and everything) Gymnastic (handstands, walks, rolls, muscleups, etc) Jumping Skills (jump rope, Box...

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Challenging

Wednesday, January 28, 2015 Front Squat: 2-2-2-2-2-2 Then, 3 Rounds for Time: (10 minute cap) 5 Power Cleans (185,135)(165,115)(135,95)(65,45) 5  Strict Handstand Pushups (kipping)(clapping pushup)(pushup) Great job to everyone that tackled...

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