2.28.14

TGIF!!!  Strength: Press 5 x 8+ @ 65%.  Conditioning - Row 2K TT.  Assistance Strength: Pull Up Progressions (Volume) Beginners: Supine Ring Pull Ups 3 x 10, Int/Adv: Death by Pull Ups.

2.27.14

Strength (Technique) Snatch Complex - 5 rounds of: Hang Power Snatch (from above the knee), Overhead Squat, Hang Snatch.  Start with an empty bar for warm-up reps.  Increase weight across five rounds AS FORM ALLOWS.  Conditioning: 7-min AMRAP of Hang Power Snatch x 5 reps (65/95), 10 Hand Release Push Ups.  Extra Strength: Deadlift 1 x 5 @ 75%, 1 x 5 @ 80%, 1 x 5 + @ 85%

2.26.14

HUMP DAY!!!  Conditioning: 20-min AMRAP of 20 Reverse Lunges, 15 KBS @ 16k/24k, Run 300m.  Extra Core Work: Collect a toal of 3-5 minutes of L-Sit Holds/Planks.  Extra Conditioning: Intervals on C2 Rower, 10 x :30 On/:30 Off, Max Effort.  New Skill Practice: Inverted Burpee http://www.crossfit.com/mt-archive2/001125.html

2.25.14

Strength: Back Squat 5 x 8+ @ 65% of 1-RM.  Conditioning: *Compare to 1.7.14: 7-min AMRAP of Push Jerk x 7 reps (75/115), and 21 DU's.  Assistance Strength: Pull Up Progressions (Intensity) Beginners: Static Holds x 3-5 ALAP, Negatives x 5-7, Int/Adv: Negatives 2 x 10 O.T.M., or Find 1-RM Weighted STRICT chin up or pull up.

2.24.14

Strength (Technique) Clean Complex - 5 rounds of: Hang Power Clean (from above the knee), Front Squat, Hang Clean, Push Jerk.  Start with an empty bar for warm-up reps.  Increase weight across five rounds AS FORM ALLOWS.  Conditioning: 7-min ascending ladder of Burpees, and Box Jumps (24”/20”) x 3's (3 burpees, 3 Jumps, 6 burpees, 6 Jumps, 9 burpees, 9 Jumps, etc) Score total reps.  Extra Strength: Bench Press 1 x 5 @ 75%, 1 x 5 @ 80%, 1 x 5 + @ 85%. Always have a spotter!!!

2.23.14

OFF/Closed

2.22.14

Open Gym 8am - 10am

2.21.14

Learning the Overhead Squat! Then, 3 RFT (within a 10-minute time cap) of 10 Push Press @ 75#/55#, 10 Burpees Over The Bar, 10 Power Snatch @ 75#/55#, 10 Burpees Over The Bar.  TGIF!!!

2.20.14

8-minutes AMRAP of 5 Deadlifts @ 275#/155#, 20 Double Unders.  Plus, pull up and push up progressions for the next wave of training!

2.19.14

CrossFit Open WOD 11.3 5-minutes AMRAP of Squat Clean and Jerk @ 165lbs/110lbs.  Plus, Rowing 101 - an introduction on proper technique for beginners!

2.18.14

Three rounds for time of 300-Meter Run, 21 KBS @ 16k/24k, 21 Box Jumps @ 20"/24", 21 Toes-2-Bar.

2.17.14

25-min AMRAP of 5 Burpees, 10 Hand Release Push Ups, 15 Air Squats. *Buy-in 50-meter Bear Crawl. *Half-time 600-meter Run.

2.15.14

Open Gym 8am - 9am. Friends and family WOD's at 9am, 10am and 11am.

2.14.15

Valentine's Day Massacre :) Strength: Deadlift 1 x AMAP @ 75% of 1-RM. Conditioning: Complete for time (within a 10-minute time cap) 21-15-9-15-21 rep rounds of WBS @ 20#/14#, KBS @ 24k/16k. Extra Conditioning: 10 x 100m OTM.

2.13.14

Thirsty Thursday! Strength: Power Snatch 5 x 2 @ 95% of 3-RM (Reference 1.16.14, 1.30.14). Conditioning: "Annie" 50-40-30-20-10 rep rounds for time of Double Unders and Sit Ups. Assistance Strength Work: Dips and Push Ups.

2.12.14

Hump Day Partner WOD Fun! 20-min AMRAP of 12 Box Jumps @ 24"/20", 9 Push Press @ 115#/75#, 200m Run.  Partner A performs box jumps while Partner B holds barbell in hang position, then Partner B performs push press while Partner A holds plank with feet on box, then Partner A runs 200m while Partner B rests.  When Partner A returns from the run switch rolls and begin the next round!  Get some!!!

2.11.14

Terrible Tuesday! Strength: Bench Press 1 x AMAP @ 75% of 1-RM. Conditioning: For time (within a 10-min time cap) complete 21-15-9 of Power Snatch @ 95#/65#, and Burpees. Extra Strength: Back Squat 1 x 1 @ 85%, 1 x 1 @ 90%, 1 x 1+ @ 95%.

2.10.14

Manic Monday! Conditioning: "Death by Ten Meters" rest 5-minutes then Strength: Power Clean 5 x 2 @ 95% of 3-RM (reference 1.13.14, 1.27.14). Assistance Strength Work: C-O-R-E

2.9.14

OFF/Closed

2.8.14

Open Gym 8am - 10am

2.7.14

TGIF! Strength: Press 1 x AMAP @ 75% of 1-RM. Conditioning: "Unilateral Cindy" 20-min AMRAP of 1-arm pull up Left x 1, 1-arm pull up Right x 1, 1-arm push up Left x 2, 1-arm push up Right x 2, single leg squat (Pistol) Left x 3, single leg squat (Pistol) Right x 3.

2.6.14

Thirsty Thursday! Strength/Technique: 3-Position Power Snatch, Bottom > Up. 5rds AHAP (as form allows). Conditioning: Within a 6-minute time cap row 750m, then max rep Deadlift @ 275#/155#.  Score total number of DL's.  Extra work = C-O-R-E.  

2.5.14

Hump D-a-a-a-y-y-y Chipper! For time complete: Run 300m, 3 rds of 20 HR Push Ups and 10 T2B, Run 600m, 3 rds of 20 KBS @ 16k/24k and 10 Standing Broad Jumps, Run 300m.

2.4.14

Strength: Back Squat 1 x AMAP @ 75% of 1-RM. Conditioning: 10-min AMRAP of 21 x DU, and 7 x Burpees. *Halftime = 300m Run.  Extra Strength:  Bench Press 1 x 1 @ 85%, 1 x 1 @ 90%, 1 x 1+ @ 95%.  Always use a spotter!

2.3.14

Strength/Technique: 3-Position Power Clean, Bottom > Up. 5 rds, AHAP (as form allows). Conditioning: 7-min ascending ladder of Power Cleans and Thrusters x 3's. (3 PC, 3 Thrusters, 6 PC, 6 Thrusters, 9 PC, 9 Thrusters, etc.) Rx'd weights 75#/115#. Extra Conditioning: Prowler 8 x 50m, AHAP, AFAP.

2.2.14

OFF/Closed