01312014

Main – CrossFit

The Nead (Time)

21 – 15 – 9
Deadlift (225/135)
Shoulder to Overhead (105/65)
Pull Ups

Posted in Workouts

01302014

Main – CrossFit

10 Min practice OHS for form

Overhead Squat (For form)

Row and Squat for 6:00 Mins (AMRAP – Reps)

6 Min AMRAP
Row 12 Calories
2 – Back Squat (225, 95)

Posted in Workouts

01292014

Main – CrossFit

Our Town Warm Up (No Measure)

3 Rounds
10 Air Squats
10 Burpee Long Jumps
10 Wall Balls (12,10)
10 Sit Ups
10 Good Mornings

CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#

Posted in Workouts

01282014

Main – CrossFit

10 Minute Practice – Split Jerk

Base Line Warm Up (No Measure)

2 Rounds
500 M Row
5 Pull Ups
10 Push Ups
15 Sit Ups
20 Air Squats

Split Jerk (10 Minute Skill Work)

Jackie (Time)

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

Posted in Workouts

01272014

Main – CrossFit

10 Min Power Snatch Practice

Coach’s Warm Up (No Measure)

25 x Jumping Jacks (arms behind you)
10 x Jumping Jacks (forward and back)
4 x Long Lunge (with twist)
6 x Single Leg Lateral Lunge (onto heal)
10 x Bent Over Swing
4 x Hamstring Stretch w 5 x Push Up
Arm Circles
6 x Palms to Sky w Twist

Power Snatch (Work to WOD Weight)

Hope (3 Rounds for reps)

3 rounds:
Perform AMRAP in 1 minute of each of the following movements:
Burpees
Power snatch, 75# / 55#
Box jump, 24″ / 20″
Thrusters, 75# / 55#
Chest-To-Bar Pull-ups
Rest

Posted in Workouts

01242014

Main – CFK Seniors

Warm Up
Skill Work – Double Unders
WOD
Skill Work – Handstand Walk

WOD 10 – Jordan (Time)

3 Rounds
100 yard shuttle run (8 lengths)
35 double unders (75 singles)
35 Squats

Posted in Workouts

01242014

Main – CrossFit

Before You Lift (No Measure)

3 Rounds of
30 Seconds Jumping Jacks
30 Seconds Mountain Climbers
30 Seconds Squats

then:

1 Minute Squat Hold
30 Second Left Lunge on Heal
1 Minute Squat Hold
30 Second Right Lunge on Heal

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Posted in Workouts

01232014

Main – Fundamentals

Strict Press
Push Press
Push Jerk

Posted in Workouts

01232014

Main – CFK Seniors

Warm Up
Skill Work – Kip Practice
WOD – Marguerita
Skill Work – Double-Unders
Cool Down

Marguerita (Time)

50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

Posted in Workouts

01232014

Main – CrossFit

After the first Metcon there will be 10 minutes to build up to the Flipside working weight.

Base Line Warm Up (No Measure)

2 Rounds
500 M Row
5 Pull Ups
10 Push Ups
15 Sit Ups
20 Air Squats

Metcon (AMRAP – Reps)

10 Min EMOM
5 Burpees
10 Box Jumps (20″)

Flipside (Time)

5 Rounds
5 Deadlifts (275/185)
25 Sit-Ups

Posted in Workouts
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