Monthly Archives: July 2013

Thursday, August 1, 2013

WARM UP PVC Mob Row 400 Run 400 Dynamic wam-up of coaches choice: Choose 4 movements 5 push-ups between movements SKILL 10:00 Atlas Stone Review METCON: Fitness: 75/55 Performance: 115/85 16-14-12-10-8 Power Cleans 200m Run between sets Competition: 185/125 10-8-6-4-2 … Continue reading

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Wednesday, July 31, 2013

WARM UP PVC Mob + Jog 200 20 Air Squats 10 empty barbell strict press 15 Jumping Squats 10 empty barbell push press 10 Squat hops OLY 2 Hang Cleans + 1 Jerk x 5 sets Fitness: 2 Hang Power … Continue reading

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Tuesday, July 30, 2013

WARM UP PVC Mob Jog 200m Parter Row 250m x 2 Parter Squat stretch while parter rows Legs swings x 10 STRENGTH Back Squat 3×3; 3×2 Fitness: Lightweight, increase 5# from previous week Performance: Moderate weight, increase 5# Competition: 75%; … Continue reading

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Monday, July 29, 2013

WARM UP PVC Mob Run 400m 20 Push Ups 30 Air Squats 40 Sit-ups SKILL Handstand Practice Fitness: work on kicking up to handstand Performance: work on kipping HSPU Competition: work on HS walking practice METCON 3 Rounds: 50 Air … Continue reading

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Sunday, July 28, 2013

Open Gym = noon to 2:00pm (Unlimited members only)

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Saturday, July 27, 2013

8:30am = Yoga for CrossFit 9:15am Team WOD: Girl’s Gone Wild – 2 person TEAM – split reps as needed Team completes: Annie (50-40-30-20-10 DU/Sit ups) Rest 3:00 Team completes: Fran (21-15-9 pull ups/thrusters (95/65) Rest 3:00 Team completes: Helen … Continue reading

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Friday, July 26, 2013

WARM UP PVC mob Leg swings x 10 each leg 3 rounds: 15 slam balls 10 burpees SKILL 10:00 for kipping ring dip and muscle up tutorial METCON 1:00 ME (max effort) Muscle-ups < rest 1:00 > 3 Rounds: 5 … Continue reading

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Thursday, July 25, 2013

WARM UP 10 PVC good mornings 10 KB swings Jog 200m 10 PVC good mornings 10 KB swings Jog 200m STRENGTH Deadlifts 5×5 Fitness: Lightweight, focus on form. Go up 5# Performance: Moderate, go up 5# Competition: As heavy as … Continue reading

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Wednesday, July 24, 2013

WARM UP Jog 200m Row 250m Dynamic Warm-up: High knees, butt kicks, high knee skip, step and squat, squat hops SKILL 10:00 Rope Climbing clinic for anyone not familiar with technique Competition: 3-5 legless rope climbs METCON A) 5:00 EMOM … Continue reading

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Tuesday, July 23, 2013

WARM UP PVC Mob 10 Arm circles 10 Arm crosses 2 rounds: 60 Sungle or 40 double unders 15 sit-ups STRENGTH Strict Press 5-5-3-3-3-1-1 All Groups: Start light and work up to two heavy singles METCON 15:00 AMRAP 10 C2B … Continue reading

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