Crossfit – Wednesday 1st, 2015

Main – CrossFit Technique 15min Split Jerk tech split press, jerk balance, on-toe-jerks Weightlifting a1: Front Squat + Jerk (2.1 @ 4sets) split jerk a2: Hollow Body Hold (30-45sec hold @ 4sets) Metcon Metcon (AMRAP – Reps) “Dead Man’s Row” 12 Minute AMRAP 2,000m Row (in remaining time) Deadlifts Men= 1.5X Bodyweight Women= Bodyweight

Crossfit – Tuesday 31st, 2015

Main – CrossFit Metcon hello chipper. this a longer one and we’ll get moving from warmup to wod fairly quickly. Metcon (Time) 10rds for time 5 box jumps 24/20rx – 30/24rx+ 5 kettlebell swings 53/35rx – 70/53rx+ 5 wall balls 20/14 5 power snatch 95/65rx – 115/95rx+ 20 double unders 100m run

Crossfit – Monday 30th, 2015

Main – CrossFit Technique 15min tech 3 position snatch hip, hang, floor Weightlifting a: Hang Snatch (5reps @ 3sets) b: Snatch Grip Push Press (8reps @ 3sets) Metcon Metcon (Weight) EMOM for 15 minutes- Minute 1: 8-12 Ring Dips and 10 sit ups Minute 2: 6 max effort broad jumps Minute 3: 20 Russian KBS[…]

CrossFit – March 28, 2015

Main – CrossFit CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65# CrossFit Games Open 15.5 Scaled (Time) For Time: 27 Calorie Row 27 Thrusters,[…]

Crossfit – Saturday 21st, 2015

Main – CrossFit Metcon a: CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3 Cleans, 185#/125# 12 Handstand Push-ups 6 Cleans, 185#/125# 15 Handstand Push-ups 6 Cleans, 185#/125# 18 Handstand Push-ups 6 Cleans, 185#/125# 21 Handstand Push-ups 9[…]