04/03/2014
Congrats to Sally on getting 71 double-unders yesterday! Skill 15' Altnernating Minutes 10 S.A. OH Lunges 10 Burpees 10 Wall Balls Weightlifting M.E. Power Clean Strength 3RM Push Press Metabolic Conditioning 10' AMRAP 10 Thrusters (95/65) 10 OH Squat (95/65) 10 Pull-ups
03/02/2014
Congrats Everyone on getting 14.1 wrapped up, and on filling the PR wall! Skill 15' Alternating Minutes 6 Pull-ups 9 Push-ups 12 Squats Weightlifting 3 x M.E. Snatch (135/75) Strength 5RM HBBS Metabolic Conditioning Alternating Minutes until Failure 15 Wall-balls +2 Toes to Bar
28/02/2014
Emily Crushing a back squat PR at 165# Skill 15' Alternating Minutes 2 Rope Climbs 4 Stone to Shoulder 6 HSPU Open Prep On even minutes up to 10' 30 Double-unders 15 Snatch (85/65) The point is to find a pace for tomorrow's open workout. You will do 1 round,
25/02/2014
Reid setting up for a PR snatch Skill 15' Alternating Minutes 5 Toes to Bar 10 Box Jumps 20 Double-unders Weightlifting 1) M.E. Clean and Jerk Strength 1) M.E. HSPU or M.E. UB Pull-ups Metabolic Conditioning 3RFT 6 Muscle-ups 12 Wall-balls
21/02/2014
Brilliant or lazy? Skill 15' Alternating Minutes 10 False Grip Kips 10 OH Walking Lunges 20 Air Squats Weightlifting 1) Snatch 2x2@70%, 3x1@75% 2) Snatch Push Press 3x3@80% Strength 1) Low Hang Snatch Pull 3x3@80% 2) Good Morning 3x3@30% Metabolic Conditioning For time: 50 Push-ups 50 Pistols 50 Pull-ups 50 Double-unders
17/02/2014
Open season is nearly here, how's your air squat?! Skill 15' Alternating Minutes 5 Inch Worms 7 Chest to Bar Pull-ups 9 Box Jumps Weightlifting 1) Hang Snatch 4x2@65% 2) Jerk 4x2@75% Strength 1) HBBS 3x3@80%, 2x2@80% 2) Low Hang Clean Pull 3x3@80% Metabolic Conditioning For Reps 1' Burpees (OS) 2' Wall-Balls (20/14) 3' KB Swings
15/02/2014
Get Your CrossFit Body Pillows Ready! Skill 15' Alternating Minutes 2 Rope Climbs 4 Stone to Shoulder 6 HSPU/Muscle-ups Weightlifting 1) Snatch 1@80%, 1@83%, 1@86%, 2x1@88%, 1@90% 2) Clean and Jerk 1@80%, 1@83%, 1@86%, 2x1@88%, 1@90% Strength 1) HBBS 2x3@85%, 2x2@87% Metabolic Conditioning “St. Valentine’s Day Massacre” Partner WOD, men work top down,
14/02/2014
I think this is an attendance record! Keep up the great work guys! Skill 15' Alternating Minutes 30 Double-unders 15 OH Walking Lunges 7 Muscle-ups/HSPU Weightlifting 1) Snatch 2x2@80%, 3x1@85% 2) Snatch Push Press 3x2@87%, 3x3@87% Strength 1) Low-hang Snatch Pull 5x4@85% 2) Good Morning 3x6@32% Metabolic Conditioning 10' AMRAP 15 Thrusters (95/65) 15 Burpees
11/02/2014
Fun things coming! Skill 15' Alternating Minutes 10 Burpees 10 Toes to Bar 10 KB Swings Weightlifting 1) High Hang Clean 5x2@75% 2) Snatch Balance 2x3@80%, 3@85%, 2@85% Strength 1) Push Press 3x3@87%, 2x3@90% 2) 3-stop Snatch Deadlift 5x5@80% Metabolic Conditioning "CrossFit Games Open 11.2" 15' AMRAP 9 Deadlifts (155/100) 12 Push ups 15 Box Jumps (24/20)
