171121

Posted

Warm Up:
Three Rounds
250m Row
:30s Handstand Hold
5 Hindu Push-ups
10 Light American Swings
10 Light Goblet Squats

WOD:
Four Cycles
AMRAP4
20/15 Calorie Row
40 Squats
30 Ab-Mat Situps
Max Rep Burpee Pullups
– Rest 4 minutes –
**Score is Max Burpee Pull-Ups**

171120

Posted

Warm Up:
500m Row
Three Rounds
15 Light American Swings
10 Walking Lunge Steps
5 Hindu Push-ups

Strength:
Strict Press (E2M)
5-5-MAX-10-10
Warm up on the 5’s
Working Weight on MAX
Drop to 60% on 10’s

C2B Pull-ups (EMOM)
5 x Max Effort

WOD:  AMRAP15
15 American Swings (53/35)
15 Deficit Push-ups (45/35)
30 Squats with Plate (45/35)

171119

Posted

PARTNER WOD:  AMRAP17
60 Deadlifts (135/95)
300m Run TOGETHER
60Front Squats
300m Run TOGETHER
60 Push Press
300m Run TOGETHER
AMRAP Clean & Jerk Remainder of time!

171118

Posted

8 am CrossFit
Warm-up:
2 Rounds:
200 Meter Slow Row
30s Deadhang From Rig
10 Pushups
Spidermans and reach
Sampson Stretch
Calf Stretch

Time Trial:
0:00 – 10:00
1 Mile Run

WOD:
10:00 – 20:00
AMRAP7
Burpee Box Jump Overs (24/20)
Starting at 0:00 and EMOM
7 Deadlifts (245/165)
**Score is BBJO**

Endurance Conditioning
On The 20:00
For Time:
50 Calorie Row, Rest 2:00
35 Calorie Row, Rest 1:30
20 Calorie Row, Rest 1:00
35 Calorie Row, Rest 1:30
50 Calorie Row

 

Olympic Lifting 9 am

Skill Work:
Snatch Grip Strict Press 5 x 3 (barbell to light load)
Snatch Grip Sotts Press 5 x 3 (PVC to barbell)

Strength:
8 Sets of COmplex
2 sec Pausing Snatch Pull + Snatch + Overhead Squat
Position 1 – 3″ off floor
Position 2 – Knee
Position 3 – Power Position
Drop Reset Bar before Snatch
2 @ 50 % Snatch
2 @ 55%
2 @ 60%
2 @ 65%

2 Sec Pausing Jerk Drive – 5 x 3
Build to 80% Jerk
2 Sec Pausing Split Jerk – 5 x 2
2 @ 50% Clean & Jerk
2 @ 55%
2 @ 60%
2 @ 65%
2 @ 70%

Back Squat
10 @ 65%
8 @ 70%
6 @ 75%
No More than 3 Min Rest Between Sets

171117

Posted

Warm Up:
30 sec Single Unders
10 Push-ups
10 Squats
20 sec Fast Single Unders
10 Dislocates (PVC)
10 AbMat Sit-ups
30 sec Double Unders
Pigeon Pose
Couch Stretch

Strength:
Back Squat
1 x 5 @ 40%
1 X 5 @ 60%
1 x 5 @ 75 %
Max Reps @ Working Weight

Strict Press
1 X 3 @ 40%
1 X 3 @ 60%
1 X 2 @ 75%
Max Reps @ Working Weight

WOD:  AMRAP10
10 OVHD Squats (115/85)
30 Double Unders
**3:1 Singles**

Naughty Or NIce 2017

Posted

 

Naughty or Nice is back 9 December 2017.  Let’s make this another great year for the kids.
Donate a toy for the local Toys for Tots program or go online and register and buy a T-shirt
for this years donation https://www.boxtribetracker.com/2222/reg/.  Let’s have some fun and support the kids.

       The Workout
 “Naughty”                                                                       “Nice”
12 min. Ascending Ladder                                      12 min. Ascending Ladder
3.3.3.6.6.6.9.9.9…                                                    3.3.3.6.6.6.9.9.9…

  • Hang Power Clean 115/85                                * Hang Power Clean (95/65)
  • Burpee over Bar                                                 *  Burpee Over Bar
  • Wall Ball 20/14                                                   *  Wall Ball (14/10)

171116

Posted

Warm Up:
Foam Roll T-spine
Foam Roll Lats
3 Rounds
200m Row
10 OVHD Squat w/ barbell
10 Burpees
:30s Handstand Hold

Strength:  Power Snatch
E2M
3-2-1-1-3-2-1-1

WOD:  For TIme
21-18-15-12-9-6-3
Wallballs (30/20)
Hand Release Push-ups