02/09/2015

Mike coaching a packed Saturday weightlifting class. Back Squat (5 RM) Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

02/07/2015

Old School Oly (No Measure)   Power Snatch (5-5-3-3-3-3-3) For the sets of 5 use a close grip snatch. Switch to wide grip for the sets of 3 and keep it relatively light. Snatch (1-1-1-1-1) 5 heavy singles Hang Clean (8-8-6-4-4-3-3-3) Work to a moderately heavy 3 Behind The Neck Jerk (3×5) Add weight each…

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02/06/2015

Overhead Squat (3 rep max) Warm up to 3rm 8-6-6-4-3-3-3… Metcon (AMRAP – Reps) 3 x 5 minute rounds of 3 Toe-to-bar 3 Overhead Squat (95/65) 6 Toe-to-bar 6 Overhead Squat 9 Toe-to-bar 9 Overhead Squat 12 Toe-to-bar 12 Overhead Squat… Rest 1 Min

02/05/2015

I heard these ladies like to lift; so sleep well tonight CFGH! For tomorrow we CLEAN! Power Clean (8-6-4-2-2-2-2) Add weight each set working to a moderately heavy Clean Metcon (Time) 21 Calorie Row 18 Power Cleans (115/85) 15 Calorie Row 12 Power Cleans 9 Calorie Row 6 Power Cleans

02/04/2015

Metcon (No Measure) 3 Rounds of 100 meter Farmers Walk (53/35) 6-8 Handstand Push-ups Metcon (AMRAP – Rounds) 20 minutes 6 KB Push Press (L) (53/35) 6 KB Push Press (R) (53/35) 30 Sit-ups 600 meter Run

02/03/2015

The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Metcon (No Measure) EMOTM for 10 Minutes 1 Deadlift (225/185) 5 Burpees Metcon (Time) 10,9,8,7,6,5,4,3,2,1 Wall Ball (20/14) Box Jumps (24/20)

02/02/2015

Dynamic Warm Up 1 (No Measure) High Knees Buttkickers Lateral Shuffle Walking Dead Inchworms High Knees Sprint Backwards Sprint Stretching and Core Skill Work Pull-ups (Skill Work and Set-Up) Thruster (3 RM) Baseline (Time) 500M Row 40 Air Squats 30 Kettlebell Swings (53/35) 20 Push-Ups 10 Pull-Ups

01/31/2015

OLY (No Measure) General warm-up for weightlifting 1+1 Hang Power Snatch + OHS (6 X 1) 1+1 Hang Power Clean + Clean (6 X 1) Push Press (5 X 3) Back Squat (3 X 3) Metcon (Time) 500M Row 20 Burpees 40 Front Squats (135/95) 20 Burpees 500M Row

01/30/2015

What a lovely day for some heavy snatching! Oh yeah and Jackie 🙂 The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Hang Snatch (25 Minutes – work to a heavy double) Jackie (Time) For Time: 1000m Row 50 Thrusters, 45#…

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01/29/2015

What we’ve been up to (No Measure) 3 Rounds 200 Meter Row 5 Strict Pull-Ups 10 Overhead Squats w/PVC 15 Push Ups Overhead Squat (2-2-2-2-2-2-2-2) Work to a heavy double Metcon (Time) 21-18-15-12-9 Wall Ball 20/14 Box Jump 30/24

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