Monthly Archives: June 2013

Monday, July 1, 2013

WARM UP: PVC Mob + jog 400m 20 Push-ups 20 Air Squats 20 Sit-ups STRENGTH: A) Weighted Pull-ups 5×5 @ Heaviest possible B) DB bent over rows 5×5 @ Heaviest possible NOTES: A should be performed then B should be … Continue reading

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Sunday, June 30, 2013

Open Gym = noon to 2:00pm

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Saturday, June 29, 2013

8:30am = Yoga for CrossFit 9:15am = Team WOD 2 person teams 3 rounds: 15 c&j (155#/115#) – one person at a time 30 lateral partner burpees 400m run together 10:00am = Hero WOD U.S. Army Sergeant Jeremiah Wittman, 26, … Continue reading

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Friday, June 28, 2013

WARM UP: PVC Mob 2 Rounds: 10 Empty BB Good Mornings Jog 200m STRENGTH: Deadlift 5×5 Perform a couple warm-up sets b/f beginning work sets. Foundation: Lightweight Performance: Moderate weight Competition: @ 70% METCON: 10 Bar Muscle-ups 20 HSPU 30 … Continue reading

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Thursday, June 27, 2013

WARM UP: 20 Medball Sit-ups 10 PVC Pass-thrus 20 Medball squat cleans 10 PVC Pass-thrus SKILL: Fitness: 3×10 P-bar or Ring Dips Performance: 3×10 Ring Dips Competition: 3×5 Muscle-ups (try to go unbroken) ​ METCON: A) 3 Rounds: 10 OHS … Continue reading

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Wednesday, June 26, 2013

WARM UP: PVC Mob + 400m run 2 Sets: Leg Swings x 10 each leg (front & side to side) 30 seconds bottom squat hold OLY: Snatch 5×2 Snatch Fitness: Power Snatch, lightweight Performance: Power or Full, moderate Competition: Full … Continue reading

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Tuesday, June 25, 2013

WARM UP: PVC Mob + Row 500 Dynamic Warmup: High knees, butt kicks, soldier walk Shoulder mobility w/ bands SKILL: Burgerner warmup w/ empty bars & Clean & Jerk Clinic METCON: Grace 30 Clean & Jerks for time AP: 5:00 … Continue reading

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Monday, June 24, 2013

WARM UP: Jog 400m 3 Rounds: 10 Slam Balls 10 OH lunges w/ Slam ball STRENGTH: Back Squat 3×5 Perform 1 set of 10 w/ empty bar before beginning work sets Foundation: lightweight Performance: moderate weight Competition: @65% METCON: 2:00 … Continue reading

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Sunday, June 23, 2013

Open Gym = noon to 2:00pm

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Saturday, June 22, 2013

8:30am = Yoga for CrossFit 9:15am = Team WOD 2 person teams 100 sledge swings 10 tire flips 8 x 250m run relay (4 each) 50 burpees 8 x 250m row relay (4 each) 10 tire flips 100 sledge swings … Continue reading

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