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Thursday, 04.17.14

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As May approaches, I have come to the realization that I will be losing close to 50% of you forever :( All of you have spent the past 8 months busting your ass in here. I was thinking we could send everyone off with a Crossfit Football total on a Friday. Everyone would come in say at 5:00 and start getting there own warm up in, then at 5:30 we get things rocking. Out of the coming Fridays which would be the best Friday for everyone? Post to comments.

Amateur

Bench Press 3×5 (add 2.5 lb to last workout)

Collegiate

Press 5 RM

Conditioning

Complete 8 rounds: Front Squats @ 75% of 1 RM – 3 reps 20 yard Flying Start – 1 rep * Be prepared to run outside. *For flying starts, take 10 yards to accelerate, you should be at full speed by the time you start the 20 yards. *Rest 3-4 minutes between rounds.

Tuesday, 04.15.14

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Great job on the Front Squat 1RM yesterday everyone!

Amateur

Deadlift 5 RM (add 10 lb to last workout)

Collegiate

Deadlift 3×3 @ 90% of 3RM from last Tuesday

Conditioning

Complete: KB Step Ups – 20″ box w/ 1.5 pood in each hand – 30 reps Strict Pull Ups – 50 reps Banded Good Mornings – 100 reps *This workout can be broken up in any amount of sets and reps.

Monday, 04.14.14

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Yay Inch Worms!

Amateur

Squat 3×5 (add 5 lb to last workout) Press 3×5 (add 2.5 lb to last workout)

Collegiate

Front Squat 1 RM Bench 3 x max reps @ 1 RM Floor Press

Conditioning

Complete 6 rounds for time: Barbell Walking Lunge @ 35% of 1 RM FS – 12 reps (6 RT/ 6 LT) Sprint 25 yards – 1 rep Dips – 12 reps

Friday, 04.10.14

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Andrew showing off his lateral jumping abilities, while Vish mean mugs the camera.

Would it help you guys if I posted the days warm ups, much like I do for the Strength and Conditioning? Or is the way I've been doing it working just fine? Post thoughts to comments.

Amateur

Power Clean 5×3 (add 2.5 lb to last workout)

Collegiate

Hang Power Clean 1 RM

Conditioning

Complete 2 rounds: Push Ups in 2 minutes – max reps Rest 2 minutes Strict Chin Ups in 2 minutes – max reps Rest 2 minutes Row in 2 minutes – max calories Rest 2 minutes

Thursday, 04.10.14

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Tee Front

Tee Back

Be sure to head over to our store and get some of the new swag that is coming out. We have a number of different items to pick from. Pre-Order sales will end April 25th.  Click here to head to the store 

Amateur

Bench 3×5 (add 2.5 lb to last workout)

then…

Challenge 21, 15, 9 reps of: 225/150 lb Back Squats 2 pood KB Swings

Collegiate

Challenge 21, 15, 9 reps of: 225/150 lb Back Squats 2 pood KB Swings

then….

Floor Press 1 RM

Monday, 04.07.14

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Mel going for her Dumbbell Power Snatch 1RM, with the Macgyvered 75lb dumbbell

Amateur

Squat 3×5 (add 5 lb to last workout)

Collegiate

Squat 3 RM Press 3×10 @ 90% of 10 RM

Conditioning

Complete as many rounds as possible in 12 minutes: Kipping Pull Ups – 4 reps Clapping Push Ups – 6 reps Standing Broad Jumps (minimum of 6 feet per jump) – 8 reps