Sunday, April 19, 2015

Sunday

Endurance WOD with Logan
9am

But hey no pain no gain right? 

Saturday, April 18, 2015

Saturday

Christina

Kettlebell Clusters of Swings 24/16kg (a nod to Dan John)
use 85% 1rm for the press and back squat, add weight to your pullups if possible


  1. 10 reps
    1. oh press 1 rep
  2. 15 reps
    1. oh press 2 reps
  3. 25 reps
    1. oh press 3 reps
  4. 50 reps
    1. rest 3 min-pigeon stretch

  1. 10 reps
    1. back squat 1 rep
  2. 15 reps
    1. back squat 2 reps
  3. 25 reps
    1. back squat 3 reps
  4. 50 reps
    1. rest 3 min - cobra or upward-facing dog pose

  1. 10 reps
    1. 1 weighted pullup
  2. 15 reps
    1. 2 weighted pullups
  3. 25 reps
    1. 3 weighted pullups
  4. 50 reps

Friday, April 17, 2015

Friday


Alison


Skill: EMOM 16 min
  1. 10 Floor Press 135/95 
  2. 10 Barbell chest to bar inverted row (elevate feet 18")
  3. 5 tuck lever pullups
  4. 10 hip extensions
Conditioning:
2rft:
21-15-9
wall ball shots 20/14
dumbbell snatches 50/30

Thursday, April 16, 2015

Thursday



Skill: EMOM 12 min
  • mu snatch
  • ohs 5 second descent, 5 second pause, 10 seconds total! 
Work Capacity: EMOM 10
  • even minutes - 36"/24" box jumps (try to get 3-5 reps)
  • odd minutes - straight leg strict hanging t2b 5 reps
Conditioning:
20m shuttle sprint x 6 - 2 attempts to break 1 min
set up cones 20m apart, make 6 round trip sprints

Wednesday, April 15, 2015

Wednesday

Cory & Beth

Skill: TGU's (if you don't have the requisite mobility, spatial awareness, body control, strength, flexibility, balance or coordination to perform these, that you should tell you something)
5/5 ....rx'd males should go 12, 16, 20, 24, 32kg, rx'd females 8, 12, 16, 20, 24kg

Conditioning:
For time: (partition as desired)
80- 1 arm kb thrusters 24/16kg (switch hands as needed)
80 burpees
80 pullups


The day's results


Tuesday, April 14, 2015

Tuesday

Thanks to the Hardstyle Kettlebell Club for hosting the
Tactical Challenge. Great group of folks! 

Skill EMOM 15 min:

  1. 5 false grip pullup (slow and controlled, feet together, hollow position, ring to chest)
  2. 10 honest pushups (chest to deck, push to max distance from floor, hollow position at top)
  3. 10 pistols
Conditioning:

15 min amrap
5 snatches 135/95
10 hspu
row 70 cal

Today's Results

Monday, April 13, 2015

Monday

David

Strength:
CrossFit Total

The CrossFit Total is the sum of the best of three attempts at the squat, shoulder press, and deadlift. There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

Remember brothers and sisters, this test is intended to discover what is already there, not to create or force what is not. It's a test of current strength. If it's not there don't force it. Here are three simple rules to follow that will help guide your thought process and your attitude going in:

  • don't be greedy (if it ain't there don't force it. Check your ego and use good form.)
  • don't be stupid (if you're injured or in pain stop what you're doing)
  • don't be pig-headed (see previous 2 rules)
The day's results