Monthly Archives: June 2014

Tuesday 07.01.14

WARM UP: PVC Mob Row 500 Dynamic Warmup: High knees, butt kicks, soldier walk Shoulder mobility w/ bands SKILL: Clean & Jerk Clinic Warmup w/ empty bars METCON: Benchmark WOD “Grace” Pick a partner to count reps for then switch … Continue reading

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Monday 06.30.14

WARM UP: Jog 400m 3 Rounds: 10 Slam Balls 10 OH lunges w/ Slam ball STRENGTH: Back Squat 6×3 Perform 1 set of 10 w/ empty bar before beginning work sets Elements: light weight Fitness: lightweight Performance: moderate weight Competition: … Continue reading

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Sunday 06.29.14

11:00 – 12:00 = Yoga for CrossFit 12:00 – 2:00 = Open Gym

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Saturday 06.28.14

9:15am Team WOD 2 person teams; AMRAP in 25:00 Partner A: 200m run Partner B: 5 strict pull ups 10 ring push ups 15 ab mat sit-ups 20 walking lunges Score = rounds of B 10:00am Hero WOD U.S. Marine … Continue reading

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Friday 06.27.14

WARM UP PVC Mob 2 Rounds: 15 KB Swings 15 Straight leg sit-ups STRENGTH Deadlift 5×5 Elements: lightweight, focus on form Fitness: lightweight, focus on form Performance: moderate weight. Increase from previous week Competition: @75% METCON 7 Bear Complex 50′ … Continue reading

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Thursday 06.26.14

WARMUP 20 PVC Pass-thrus Run 200m 20 PVC OHS Run 200m 20 PVC Snatch-grip, Straight-leg deadlifts SKILL Rowing Intervals 5x250m with a partner. Rest while partner rows METCON 6 Rounds 5 Power Snatch 10 HR Push-ups Then; 50 WallBalls Elements: … Continue reading

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Wednesday 06.25.14

WARM UP PVC Mob + Jog 200m Dynamic warm-up: High knees, butt kicks, soldier walk, squat jumps 5 Burpees between each set OLY Power Cleans 5×3 Elements: MB Squat Cleans 14-20#/10-14# Fitness: Light but challenging. Focus on form Performance: Moderate … Continue reading

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Tuesday 06.24.14

WARM UP PVC Mob 20 Mountain Climbers 20 Slam Balls 20 Sit-ups SKILL: Double KB Strict Press – 5×5 All Groups: As Heavy as possible METCON: 20:00 EMOM 6 Thrusters – Even 20 DU’s – Odd Elements: 6 Front Squats … Continue reading

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Monday 06.23.14

WARM UP Row 400m/Run 400m Leg Swings x 10 each leg Squat Stretch STRENGTH Back Squat 5×3 Elements: Lightweight FORM, FORM, FORM!!!! Fitness: Lightweight, add 5# from previous Performance: Moderate weight, add 5# from previous Competition: @80% METCON: 3 Rounds … Continue reading

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Sunday 06.22.14

11:00 – 12:00 = Yoga for CrossFit 12:00 – 2:00 = Open Gym

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