Maximize your minutes

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Every minute of your day is a building block that goes toward creating your success, your measure of excellence. Every minute deserves your utmost attention and commitment.

180512

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CrossFit Class 8 am

Partner WOD:
AMRAP25
Partner A : Max Calorie Assualt Bike
Partner B : 400m Run
Switch when Partner B completes 400m Run
Score = Calorie Assault Bike

180510

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WOD:
“Linda”
AKA “3 Bars Of Death”
For Time (40 min cap)
10-9-8-7-6-5-4-3-2-1
Deadlift 1 1/2 x Body Weight
Bench Press Body Weight
Squat Clean 3/4 Body Weight

180509

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Strength:
Barbell Cycling
Every :30 sec x 5 Rounds
3 Power Snatch @ 60% 1RM Snatch
Rest 1 min
3 Power Snatches @ 60%
Rest 3 min
Every :30 sec x 5 Rounds
2 Power Clean & Jerks @ 60% 1RM Clean & Jerk
Rest 1 Min
2 Power Clean & Jerks @ 60%
Practicing cycling of our olympic movements.
All repetitions are intended to be touch and go repetitions,
barring any issues with bringing the bar back to the ground safety wise.

WOD:
“Nancy”
5RFT
400m Run
15 OVHD Squats (95/65)

180508

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Gymnastic Skill Work:
EMOM12
Even – 40 Double Unders
ODD – :30 sec Handstand Walk (Practice)
*45 sec Double Under Practice (Scale)*
*45 sec Handstand Hold on Wall (Scale)*

WOD:
“Grace”
For TIme
30 Clean & Jerks (135/95)

Core:
3 Sets For Quality
20 Glute Bridge
20 AbMat Sit-ups
20 Hollow Rocks

180507

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Strength:
Tempo Front Squat
EMOM9
4 Sec Down / 4 Sec Standing
3 x 1 @ 65% 1RM Front Squat
3 x 1 @ 70%
3 x 1 @ 75%
REST 3 Min
With same load on last set of front squats complete
2 x 10 back squats, Fast explosive hips!
REST 2 min Between Sets

WOD:
“Karen”
For Time
150 Wallballs (20/14)