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11/26/14

 

Strength: Deadlift @ 75% – 1 set of max reps

Conditioning: Complete the following for time…
-1k Row
then
21-15-9 of…
-Wall Balls
-C2B
then
1k row

11/25/14

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Strength: Press complex -find a max for the day of the following
2 Push Press + 1 Jerk

Conditioning: 20min AMRAP of…
-5 Burpees
-1 Rope Climb
-30 Double Unders

11/24/14

 

Strength: 5RM Squat

Conditioning:
Power Clean Ladder, 15 min EMOM complete
5 power cleans (135/95)
*add 10-20lbs every 3mins

11/22/14

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WOD: Complete the following mirrored ladder for time…
50xSquat
10xBurpees
40xSitup
10xBurpees
30xLunge
10xBurpees
20xKBS
10xBurpees
10xKBS
10xBurpees
30xLunge
10xBurpees
40xSitup
10xBurpees
50xSquat

11/21/14

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Strength: Clusters (squat clean thruster) -find max for the day

Conditioning: 8min AMRAP
MAX Power Snatch (115/75)
*Top of each minute perform 2 Muscle Ups or 6 pullups

11/20/14

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Strength: Squat@75% – 1 set of max reps

Conditioning: 10min ARMAP
-7 Deadlift (135/95)
-7 Front Squat (135/95)
-20 Double Unders

11/19/14

 

Strength: Deadlift 3@70%, 8min EMOM

Conditioning: 20min ARMAP, in teams of 4, one working at a time. Each member does the following relay
9 Burpee Box Jump
9 Squat Clean (155/105)
Each member completes this one after the other. Then…
12 Burpee Box Jump
12 Squat Clean (155/105)
Each member completes this one after the other. Then…
15 Burpee Box Jump
15 Squat Clean (155/105)
and so on…

11/18/14

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Strength: 5xHSPU, 10min EMOM

Conditioning: 25-20-15-10-5
-Wallballs (24/14)
-C2B Pullups

Free Kettlebelll clinic on December 14th

KB ad
Hello everyone,
I would like to announce a free Kettlebell clinic that we will be hosting on Dec, 14th. This clinic will be taught by Rory Pollack, an IKKF Level 2 Kettlebell coach.
Participants can expect to learn the fundamentals of kettlebell sport. Since this is a element often overlooked by Crossfit, I think it would be very rewarding to check this out. If you’re looking to refine your current KB skills or open to techniques that you wouldn’t normally see in a Crossfit class, please feel free to sign up at the front of the gym.

11/17/14

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Strength: Snatch complex- max for the day
Power Snatch+Hang Power Snatch

Conditioning: 21-15-9
-OHS (115/75)
-T2B

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