Monthly Archives: July 2018

CrossFit

CrossFit Metcon Metcon (Weight) Every 2min. x 10 Rounds:10/7 Cal Assault Bike2 Power Snatches (Climbing This is a great day to work on your snatch technique. Being tired tends to to keep us more “in-tuned” to our mechanics. Also, you have 10 sets here, so small jumps are encouraged. If you are not comfortable in […]

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CrossFit

CrossFit Weightlifting Clean EMOM 8 min EMOM 3 power clean @ 65% 5 dips Metcon Metcon (AMRAP – Reps) Every 6min x 3 Rounds:400m Run500m RowMax Thrusters 95/65 *Round 2 is 115/75*Round 3 is 135/95RX+ is:135/95155/105175/115

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Suffer on Sunday

Suffer on Sunday Metcon Metcon (No Measure) 4 Rounds:Bench Press to failure 185/135/95immediately into;1min. of rowing for max calsRest 2min. Rest 5min (including the 2min.) 4 Rounds:30sec. of Max Deadlifts at 225/155immediately into;1min. of Double UndersRest 2min. Rest 5min (including the 2min.) For Time: (CAP: 12min.)3 Rounds:30 American KB Swings 70/5315 Box Jumps 30/24″3 Rope […]

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TEAM

TEAM Happy Birthday to Lisa Tharp and Estefania Estrada! Metcon Metcon (Time) (Teams of 2) 35min. to finish…3 Rounds:30 Toes to Bar30 Burpees30 Power Snatches (95/65) 100/70 Cal Assault Bike 2 Rounds:30 Toes to Bar30 Burpees30 Power Snatch (115/80) 100/70 Cal Assault Bike 1 Round:30 Toes to Bar30 Burpees30 Power Snatch (135/95) RX+ numbers:115/80135/95155/105 Can […]

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Thigh day Friday

Thigh day Friday Weightlifting Back Squat Build up to a 2RM (0-15min.) Metcon Metcon (AMRAP – Rounds and Reps) (18-25min.)7min. AMRAP:10 Back Squats at BW (.70 for ladies)15 Pull-Ups (28-35min.)7min. AMRAP:10 Back Rack Lunges 135/9515 H.R. Push-Ups Ca$h-Out:150 Russian Twists with two 5lbs plates. *7 Cal Ski for every time you break 🙂RX+ is 4/3 […]

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CrossFit

CrossFit Weightlifting Push Jerk 5 Sets:8 Reps as heavy as possible30sec. transition into;8-10 DB Bent Over Rows 70/50+ *Volume on the shoulders today! Practice catching that bar in a slight dip and popping right out of it. Touch and go style. Be quick and precise! Metcon Metcon (AMRAP – Rounds and Reps) 15min. AMRAP:200m Run3 […]

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CrossFit

CrossFit Metcon Metcon (AMRAP – Rounds) Every 3min. x 10 Rounds:12/10 Cal Bike12/10 Cal Row3 Deadlifts (Climbing) For you to RX this you have to finish every round. Start your weights at something pretty hard right out the gate. 65-70% and then add from there. You may add a little something every round or make […]

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CrossFit

CrossFit Weightlifting Bear Complex Power CleanFront SquatPush PressBack SquatSecond Push Press Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

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CrossFit

CrossFit Weightlifting Back Squat 7 sets 2 (3 second pause) +1 (tempo) Work up to a heavy Metcon Metcon (AMRAP – Rounds) Every 3min. x 6 Rounds:10 Hang Power Cleans 115/7510 Pull-Ups10 Jerks 115/7510 Lateral Burpees Over The Bar RX+ is adding 1 rep each round to each movement. So round 2 would be 11 […]

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CrossFit

CrossFit Metcon Metcon (No Measure) 15min. to work on your 3 position snatch. Go as heavy as you can with good form!– Above the knee-Below the knee-Floor 15min. to hit a 2-3 Rep Max Overhead Squat “Nancy”5 Rounds: (CAP: 18min.)400m Run15 Overhead Squats 95/65Rest as needed between sections.

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