31 Oct 14

Conditioning: 4 rounds of: Sandbag Get Up X 4 each side @ 60#/40# Floor Press X 10 each side @ heavy, yet manageable Weighted Box Step Up X 10 each leg @ heavy, yet manageable @ 20″ box Ring Row X 10 Rest X 1:00 Corrective/Mobility: 3 rounds of: Windmill X 5 each side @ heavy, yet manageable Y, T, L X 5 @ 5#/2.5# Pigeon Lunge X :30 each […]

30 Oct 14

Strength: Hang Snatch – 5 x 2 @ 80% – 90% Power Clean & Power Jerk – 4 x 1+1 @ 80% – 90% Overhead Squat – 3 x 1 @ 80% – 90% Conditioning: “Fight Gone Bad” style for max score: Thruster @ 75#/55# Kettlebell Swing (Hard Style) @ 53#/35# Push Up Box Jump @ 24″/20″ Row (for calories) Mobility:  Coaches Choice

29 Oct 14

Strength: Snatch – 5 x 1 @ 80% – 95% of 1RM Snatch Pull – 3 x 2 @ 110% of 110% of 1RM Front Squat – 3 x 2 @ 80% – 95% of 1RM Midline/Mobility: 3 rounds of: Kettlebell Single Leg Stiff Deadlift (both hands on KB) X 5 each leg @ heavy but manageable Cossack Squat X 10 each side – low, slow, flow Hollow Rock X […]

28 Oct 14

Conditioning:  CrossFit mainsite WOD from 26 Oct 14 For time: Run 400 meters 50 pull-ups Run 400 meters 50 push-ups Run 400 meters 50 sit-ups Run 400 meters 50 squats Mobility:  Hamstring Smash sitting on plyo box X 4:00 each side.  Click HERE for a demo video.  Be sure to work inside and outside corners as well. Any additional time should be spent working on your gnarly bits.

27 Oct 14

This is Week 4 of our Olympic Weightlifting cycle.  The weights go up where appropriate and their will be an opportunity on Saturday to work up to a heavy single on the Clean & Jerk, Snatch, and Front Squat.  There will be a little less “conditioning” work this week due to the heavier loads you will be exposed to on Monday, Wednesday, Thursday and Friday.  Rest up when you can.  […]

25 Oct 14

CrossFit: 5 Rounds For Time: – Run x 200m – Ring Push-up x 5 – KB Snatch x 10ea (53/35) – Wall Ball x 15 (20/14) Barbell Club: Snatch – Heavy Single Clean & Jerk – Heavy Single Front Squat – Heavy Single

24 Oct 14

Conditioning:  For time: Barbell Walking Lunge X 30 (15 each leg) @ 95#/65# Pull Up X 30 Box Jump X 30 @ 24″/20″ Kettlebell Swing (overhead) X 30 @ 53#/35# Wall Ball X 30 @ 20#/14# Burpee X 30 Corrective/Mobility: 3 rounds of: Windmill X 5 each side @ heavy, yet manageable 1 Arm Weighted Sit Up @ heavy, yet manageable FMS Lunge Sequence X 2 each side

23 Oct 14

Strength: Hang Snatch – 5 x 3 Power Clean & Power Jerk – 5 x 1+1 Overhead Squat – 5 x 1 Conditioning: No conditioning assigned today.  Feel free to make up a session from earlier in the week.  Otherwise, recover and spend more time on mobility. Mobility:  Minimum of 15:00 working on your gnarly bits.  If you do not know what to work on, ask your coach.  This may […]

22 Oct 14

Strength: Snatch – 5 x 1 @ 80% – 90% Snatch Pull – 3 x 3 @ 110% of Snatch 1RM Front Squat – 5 x 2 @ 80% – 90% of 1RM (if you did the Front Squat’s in Tuesday WOD, you may forgo this – your call) Midline/Mobility: 3 rounds of: Weighted Sit Up X 10 @ you call it Russian Twist X 10 each side @ same […]

21 Oct 14

Conditioning: 21, 18, 15, 12, 9, 6, 3 reps for time of: Front Squat @ 135#/95# Pull Up Ring Dip Midline/Corrective: 3 rounds of: FMS Lunge Sequence X 2 each side Inch Worm X 5 w/Strict Push Up Pigeon X :30 each leg