Dec 31 2014 “Handstand challenge & CrossFit Open?”
HANDSTAND DEVELOPMENT CHALLENGE: Gymnastics bodies is hosting an online Handstand challenge for January 2015. Each day a new drill, skill or exercise will be posted and the challenge will be to execute the necessary work each day. Our open gym times will be the best opportunity to participate although most exercises can be performed anywhere. Make sure to post your HS work on FB, instagram and twitter and use the hashtag: #SquamishRebelCrossFitter click here for more information GB NEW YEAR CHALLENGE THE CROSSFIT OPEN 2015 January programming will continue to add volume with respect to CrossFit MetCon’s. We will also repeat many of the Open WOD’s from the past few years to track fitness progress over the year. Thursday will now be rest day for the Sport group and a new Sport class will be on the schedule every Friday to plan, discuss and train for the Open as a…
Dec 30 2014
Fitness and Performance Start the clock 21-15-9 Burpees Box jumps @10 minutes on the clock 5 RFT 20 reverse lunges 25 ab mat sit ups @20 minutes on the clock 3 RFT 20 KB swings 10 Pull ups Sport Start the clock 5-4-3-2-1 MU Squat Snatch @135/95 @15 minutes on the clock 3 RFT 21 Wall balls 20/14 14 HSPU 7 DL 225/155 @30 minutes on the clock 3 RFT 30 DU 10 C&J 95/65
Dec 29 2014
Fitness “Team Grip and Rip” Teams of 2, both working at the same time: 4 RFT 500 m row 4 length farmer carry 30 DU Performance and Sport Front Squats 6/1 75%/95% 78%/98% 80%/102% Power Cleans T&G 3-3-3-3-3 Split Jerk 2-2-2-2-2
Dec 27 2014
Fitness 15 minutes: Build up to heavy 5 RM Dead lift Rest 5 minutes Teams WOD: 20 minute AMRAP 5 Burpee pull up 10 Box jumps 24/20 15 Russian Swing 20 calorie row Break up reps & sets anyway you want to Performance and Sport E2MO2M 3 Snatch @50% 3 Snatch @55% 2 Snatch @60% 2 Snatch @65% 2 Snatch @70% 1 Snatch @75% 1 Snatch @80% 1 Snatch @85% 1 Snatch @90% 1 Snatch @90% Rest 5 minutes EMOM x 20 minutes minute 1 = 10-15 sec HS hold minute 2 = 3-5 Pistols minute 3 = 3-5 Bar MU minute 4 = 1 length HS Walk