bbap

Liz H. front rack carry. "This WOD doesn't look that challenging" -Said every CrossFitter once. — Liz H. front rack carry. “This WOD doesn’t look that challenging” -Said every CrossFitter once.

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Jason
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Power Snatch: In 12 minutes work up to a moderate single: 5-4-3-2-1.

B. For Time [20 minute time cap]:
OPEN: 400 Meter Run
3 rounds:
12 Chest-to-bar Pullups
9 Power Snatch (95/65)
6 Handstand Pushups**
CLOSE:
400 Meter Run
20 Burpees

**Scale to HSPU Negatives 1:1 or Shoulder-to-overhead (95/65) 1:2 (12 reps)

Post max load for Power Snatch and time to complete WOD. Ex: 155#, 11:10 Rx

And coming tomorrow…

A. Deadlift: 3 Rep Max

B. 12 minute EMOM:
ODD:
5 Sumo deadlift high pull (32/24 kg)
14 Jumping Lunges
AMRAP Double Unders

EVEN:
Rest

Post load for Deadlift. Post total reps of Doubles Unders for the WOD. Ex: 415#, 220 Rx.

TUES 10.14.14 Read More »

Jin working on jerk. — Jin finishing Clean & Jerk.

Today’s schedule

6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Kelly
4p: All Levels CrossFit- Mike
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike

Gym Rule: You’ve got to be able to do 3 strict pullups before kipping.
10 Tools for Getting Better at Pull-Ups. BreakingMuscle.com

Workout of the Day (WOD)

A. Clean & Jerk: In 10 minutes work up to a heavy single (not a max) Clean & Jerk

B. 5 Rounds For Time [16 minute time cap]:
7 Chest to bar pullups
7 Push Jerk (135/95)
7 Burpees

Post load for C&J and time to complete WOD Ex: 245#, 8:10 Rx.

And coming Saturday…

4 Rounds For Time
20 Situps
200m Row
10 Box Jump Overs (24/20”)
200m Run
20m Mini Sled Push (50/25)

Each round movements may be completed in any order. Once you start on a movement all reps for that movement must be finished before moving on to the next.

Sunday WOD:

Partner “Cindy”
20 minutes as many rounds as possible (AMRAP)
5 Pullups
10 Pushups
15 Air Squats
Class Times: 10a class, 11a open gym

FRI 09.19.14 Read More »

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey