Saturday, November 22, 2014

Saturday

DON'T FORGET!
This Sunday's Specialty Class:
ROWING 
with Coach Tim
9am
(hint: we'll do a LOT more than just row!)


W.O.D.

For time: (no partitioning allowed)
150 du's
65 back squats 95/75
45 t2b
25 hspu




Friday, November 21, 2014

Friday

This Sunday's Specialty Class:
ROWING 
with Coach Tim
9am
(hint: we'll do a LOT more than just row!)


Strength: Back Squat
75% x 5
85% x 3 
95% x 1+

For Speed:
10 min EMOM: (every 2nd min on the min) 
5 muscle snatches from a dead start
men-75, 85, 95, 105, 115, 125
women- 45, 50, 55, 60, 65, 75

Conditioning:
"Tabata Burpees"










Thursday, November 20, 2014

Thursday

Big C


Warm-up:
Run 800m



Conditioning: compare to Dec 5, 2013
20 min amrap 
5 stoh 115/75
10 deadlift 115/75
15 box jump
20 wall ball

Wednesday, November 19, 2014

Wednesday

Gonzo and the 6:30pm crew
Strength: Press
75% x 5
85% x 3
95% x 1+

Skill: Split Jerks
3 x 8 - 50% Jerk Dip Squat
3 x 8 - 50% Jerk Drive
5 x 3 - 95/65 Tall Split Jerk
5 x 3 - 135/95 Split Jerk

Conditioning:
3rft:
30 russian swings 53/35
20 goblet squats
10 strict pullups





Tuesday, November 18, 2014

Tuesday

Nate
Movement Quality and Speed:
Every 30 seconds for 4 minutes:
  • muscle clean @ 65% 1rm
After two minutes rest; add weight and go every 30 seconds for 4 minutes:
  • power clean @ 75% 1rm
After two minutes rest; add weight and go every 30 seconds for 4 minutes:
  • clean @ 85% 1rm
Conditioning:
amrap 12 min
row 80 cal
200 du's (no du's yet? Sub 40 burpees)
25 t2b
25 jump-slams



Monday, November 17, 2014

Monday

EMOMs: The Most Misunderstood Method in CrossFit

Ashley
Strength: Deadlift
75% x 5
85% x 3
95% x 1+

Conditioning:
Five 3 min rounds for max reps:
1 min rest between rounds

4 power snatches 125/90
8 pushups
12 squats

Sunday, November 16, 2014

Sunday

This week's Specialty Class:
Endurance/Hero Workout

with Logan

This handsome devil wants to challenge you
If you've been wanting to sink your teeth into something a little more challenging, now is your chance. Drop-ins are welcome to join us. Prepare for a longer than usual workout with multiple phases and an emphasis on endurance and work capacity. Warning: These workouts may lead to intense sensations of euphoria, joy, happiness, ecstasy, delight, and contentment. (Consult your doctor if these elevated sensations remain for more than 4 hours. Ask your doctor if you're heart is healthy enough for hero wods :-))

Be there at 8:45 for a 9am start!

SEE YOU NEXT SUNDAY