Crossfit Open Wod 11.5
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145/100)
10 Toes to bar
15 Wall balls 20-10, 14-9
2015 01 10
2015 01 10
2015 01 10
A.
Crossfit Open wod 11.4
10 Minute AMRAP
60 Bar Facing, Bar over Burpees
30 Overhead Squat 120/90
10 Muscle Ups
2015 01 09
AMATEUR
Strength
Power Clean 5×3 (add 2.5 lbs to last workout)
Conditioning
Complete 5 rounds:
Pull Ups – max reps 135 lbs Prowler Push – 50 yards
COLLEGIATE
Strength
Weighted Pull Ups 5, 5, 5, 5, 5
Conditioning
Complete for time:
Row – 300 calories
Every 3 minutes, starting at third minute, perform 3 power snatches at 135/95 lbs. Continue following this format till 300 calories are completed.
2015 01 08
Check out our old blog for some nostalgia by clicking here . The current website is actually blog 3.0, with 700 posts being on 1.0, 2700 posts on 2.0, and 464 posts on our now current 3.0 site.
A.
10-20 Min Double Under Skill Practice
B.
5 Rounds
2 Minutes to do
50yd Prowler Push 180/120
Max Pull Ups with Time Remaining
Rest 2-4 minutes
2015 01 08
A.
20 Minutes of Power Snatch work
B.
3 Rounds
20yd DB Walkin Lunge AHAP -no wedding step
Rest 3 minute, during the rest do 1 Reaction Shuttle.
C.
50 Ball Slams AFAP
2015 01 07
Conditioning
Complete 8 rounds for time:
185/125 lbs Front Rack Walking Lunge – 6 reps (3 RT/ 3 LT) Dynamic Push Ups – 10 reps Russian Twist w/ 2/1.5 pood KB – 10 reps
*Pushups are performed by dynamically alternating hands on a 45 lbs bumper.
2015 01 07
Purchases for Martins Cooking Class
Hey all!
If you've tried to purchase a ticket for the Martin's cooking class with your CC and it didn't work. I've fixed the error. Thanks for the heads up :) You can head back to the store by clicking here to purchase your ticket! thanks!
2015 01 07
Jerk skill work
A) hang clean from hip + hang clean from knees + clean - 3x1@50, 60, 65%
B) clean and jerk - 2x1@70, 75, 80, 85%
C) 3 rounds:
25 kb swings 55/35
25 butterfly sit ups
2015 01 07