A.
Teams of 3-4
As many rounds as possible in 30 minutes of
15 Calorie Row
10 Wall Balls 20/14
5 Hang Power Cleans 135/95
Note: Team members will alternate rounds, with only one member working at any one time.
2015 04 11
A.
Muscle Up Transition Work
*Ring Row Transition
*Banded Ring Transition
*Dip to upper arm support
B.
5 Rounds – “The Chief” Format
3 minute amrap
1 Muscle Up
3 Burpee Box Jumps 20/24″
5 Kettlebell Swings 70/55
1 minute rest
Note:
You will perform as many rounds as possible in 3 minutes of the above set, at the end of the 3 minute amrap there will be a 1 minute rest, after that rest you will start where you left off in your prior round continuing the amrap. This will be 5 x 3 minute amraps.
Scaling for workout will be
1 Muscle up –> 2 Strict chest to bar pull up –> 3 Strict Pull Up –> 4 Hard Ring Rows
C.
Extra Credit:
After the workout – If you scaled this, In as few sets as possible, perform as many ring dips or push ups as you performed pull ups. Focus on quality.
2015 04 10
2015 04 10
2015 04 10
A.
50 Get Up Sit Ups AHAP
Note: complete the 50 reps as quickly as possible, aim for 25 on each arm.
B.
12 Rounds, Teams of 2
10 Sandbag to Shoulders AHAP
1 Full Length Plate Push
Note: partners will take turns completing a round back and forth until 12 rounds are completed. Totaling 6 rounds each.
C.
Get your cameras out and set that Instagram filter to Jacked. Here is a little Extra Credit/Jacked Street work
3-5x
10 Hammer Curls (whatever is heavy for you for 10 reps)
Max Reps to Failure – Elevated Push Ups @30″
Note: this does not have to be done, as if suggest it’s extra credit. For the elevated push ups we will use the cross bars on the pull up rig they are 30″
2015 04 09
2015 04 09
A.
Skill
15-20 minute working on the Power Clean skills/drills.
B.
4x 10yd out and Back Dumbbell Walking Lune. AHAP
Note: Grab a heavy dumbbell in each hand walk 10yds out and back. We will be working to eliminate the wedding step.
C.
Break up however you want
1000m Run
40 Push Presses 185/125
80 Russian Twist 45/25
Note: Push presses will be pulled from the floor. On the russian twist use a bumper plate. Each tap equals 1 rep
The brutal truth about getting to the CrossFit Games – Amanda Allen
2015 04 08
2015 04 08
A.
10-15 Minutes Handstand Skill Work
180 Degree Box Walks
Handstand Kick Ups
Wall Walks
B.
5 Rounds, Teams of 2
1 Min Max Russian Swings AHAP
1 Min Max Partner Seated Med Ball Toss AHAP
1 Min Max Push Ups
Note: this is essentially the Partner Seated Med Ball Toss, we want them to be 6ft apart.
2015 04 07
What are we doing with your Goals?
I want to thank everyone who took the time to fill out our Goal Questionnaire form –we had 50 responses! Now, you’re probably wondering what we’re going to do with all the information.Reviewing all of the responses are going to help us with a lot of things:
1. Get a better understanding of What You Are Training For: A lot of your goals have probably changed since you started. Maybe you didn’t have goals to start out with or maybe we weren’t aware of all the goals you had. Now we will have a better understanding of some driving factors in you being here.
2. See what the common goals are: Looking to see what trends there are in the goals will help us better understand how we can make small changes to our daily programming. If an overwhelming amount of people have Handstand Push Ups on their goal list, we can start throwing in specific work for that skill.
3. Possible additional services: One of the questions asked, “Are there any services you would like to see offered that would pertain to your goals?” Reviewing the responses to this question will help us see if there is anything we currently aren’t doing that an overwhelming amount of you want.
It is going to take us awhile to look over all of the data and organize it into an easy digestible fashion — there is a lot! After we have looked over everything, we will be sure to do another post and share the data with you.
2015 04 07