squat cleans

Coach Brianna

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony
7:30p: All Levels CrossFit- Anthony
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

3 Rounds [10min cap]
30 Box Jumps (24/20)
30 Slam Ball Squat Cleans (30/20)
-rest 3min-
5 Rounds [10min cap]
20 Single Arm KB Hang Snatches (53/35)
20 Slam Balls (30/20)
-rest 3min-
15 Toes to Bar
15/12 Calorie Row
5 Devil’s Press (35/20’s)

Post time for each WOD and rounds and reps for final AMRAP.
Ex: 9:10, 8:45, 4+6 Rx.

And coming tomorrow…

A. Snatch
15min to work to a 1RM

B. 15-12-9-6-3
Lateral Burpees Over the Bar
Thrusters (95/65)

Post load for snatch and time for WOD. Ex: 205#, 6:10 Rx

MON 02.18.19 Read More »

Dez and Melissa
Dez and Melissa

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Richard
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Hang Squat Clean & Jerk: In 15 minutes work up to a heavy complex:
1 Hang Squat Clean
1 Push Jerk.

B. Teams of 2
AMRAP 2: Squat Cleans (m = 100/135, w = 70/95)
AMRAP 2: Push Jerks
AMRAP 3: Squat Cleans
AMRAP 3: Push Jerks
AMRAP 4: Squat Cleans
AMRAP 4: Push Jerks

Running clock, with AMRAP’s immediately following each other.

Post load for complex and total reps from WOD. Ex: 265#, 192 Rx+.

Holiday Travel Workout 7

Complete for time with a running clock:
50 jumping jacks
Then, accumulate 4 minutes in a plank hold (time spent resting doesn’t count or time with hips below or above parallel doesn’t count either!). Rest as much as needed between sets of plank hold.
50 hollow rocks

Post total time for WOD. Ex: 8:48 Rx.

And coming tomorrow…

A. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.

B. For Time [20 Minute Time Cap]
80 Double-Unders, 4 Rounds of Mini Cindy**
60 Double-Unders, 3 Rounds of Mini Cindy
40 Double-Unders, 2 Rounds of Mini Cindy
20 Double-Unders, 1 Round of Mini Cindy
1 Round of Mini Cindy = 3 Pull-ups, 6 Pushups, 9 Air Squats
**Rx+ = 1 Round of Cindy = 5 Pull-Ups, 10 Pushups, 15 Air Squats

Post load and reps for Bench and time for WOD. Ex: 245#, 6 reps, 11:55 Rx+

TUES 12.29.15 Read More »

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