Jan 21 2015
Fitness 3 sets for reps 90 sec Pull up progressions 30 sec Rest 90 sec Burpees 30 sec Rest 90 sec Russian KB swings 30 sec Rest 90 sec Plank 30 sec Rest Performance and Sport E2MO2M x 12 1-5-9 = 20 calorie Airdyne 2-6-10 = 25 Box jumps 3-7-11 = 20 calorie ski erg 4-8-12 = HS Progressions
Jan 20 2015
Fitness 3 sets Sand bag hip press x 6 reps (3 sec pause at top) Single arm + single leg KB DL x 6-8 each leg Box jump (step down) x 3-5 (progressive height) 1500 m Row @ +5-10 pace Rest 6 minutes 1 K Row @ + 3 – 8 pace Rest 4 minutes 500 m row @race pace Performance and Sport 5 x 3 3 part pause snatch dead lifts (below knee, above knee, power position) 10 minute AMRAP 5-10-15-20-25-30 and so on… Hand release Burpees Ring Muscle ups Dead lifts 185/135 Masters athletes 55+ Hand release Burpees CTB Pull ups Dead lifts 155/105
Jan 19 2015
Just a quick update on our new Friday Sport level classes on Friday’s at 12 noon: This class is a skill development class relative to the requirements of the CrossFit Open competition. Meaning that the highest priority movements will be discussed practiced and a progressive skill development plan will be assigned to you. What are the movements that are most important? Pull ups, CTB pull ups, Thrusters, Snatches, MU, Burpees, and with the new format this year we will attack some more advanced skills such as HSPU, Pistols and HS walking. If you are going to complete the Open in the RX division we strongly suggest attending these classes. If you are participating in the “scaled” division this year this class is not a priority but you are welcome to join. Fitness and Performance 4 sets: strict push ups x 6 – 10 Back leg elevated lunge x 6-8 each…
Jan 19 2016
Fitness and Performance 4 sets: Seated DB Strict press x 10-12 4 sets Planche pushup x 5-8 TRX reverse fly T-Y-I’s x 18 DB pull overs x 10 8 minute AMRAP 5 Burpees 5 DB Snatch Right 10 DB Waiter lunges Right 5 Burpees 5 DB Snatch Left 10 DB Waiter lunges Left Sport Snatch Waves 75-80-85% x 3 Front Squats 5 x 2 @75% For times 25 MU Rest 3 minutes 75 wall balls 20/14 Rest 3 minutes 100 calorie row