03 Dec 14

Strength: Clean 4 X 2 @ 80% Snatch Balance 4 X 3 @  80% Push Press 3 X 5 @ 85% Conditioning: CrossFit Benchmark WOD, “Annie” 50, 40, 30, 20, 10 reps for time of: Double Under Sit Up Mobility:  Coaches choice

02 Dec 14

Conditioning: AMRAP in 25:00 of: Goblet Squat X 10 @ 53#/35# Jumping Lunge (no weight) X 10 (5 each leg) Push Up X 20 Pull Up X 10 Row X 250 meters (Vikings!  Be sure to insert your C2 card each round!!) Midline: GHD Sit Up:  (Beginners go parallel to the deck.  Intermediate/Advanced touch hand to the deck)  3 X 20 Good Morning:  3 X 10 @ moderate load.  Impeccable […]

01 Dec 14

Let the Viking Challenge begin!!! Also, this is the last week of our 9 week Olympic lifting cycle.  Thanks to everyone who has been patient and stuck with the program.  We will resume our normal programming beginning next Monday. RKC Arm Bar 5 X 2 each side.  No rest needed between efforts.  Go heavy, yet VERY manageable.  The point is to go slow and be mindful. Strength: Snatch 4 X […]

CrossFit: For Time: Double Under x 100 Push Press x 50 (75/55) Pull up x 40 Box Jump x 30 Push up x 20 T2B x 10 Run 100m between each movement Barbell Club: Snatch – 70% x 3 – 75% x 2 – 80% x 1 – 85% x 1 – 80% x 1 – 75% x 1 Clean & Jerk – 70% x 3 – 75% x 2 […]

26 Nov 14

Strength: Power Clean + 2 Clean: 4 sets @ 75% Snatch Balance: 3 X 3 @ 80% of Snatch 1RM Push Press: 3 X 5 @ 83% (if you know your Push Press 1RM, otherwise go heavy but manageable) Conditioning: 21, 15, 9 reps for time of: Hang Power Clean @ 115#/80# Pull Up Mobility:  Coaches choice

25 Nov 14

Pre WOD:  Partner Interval Row:  Partner A rows 500 meters then rests as Partner B rows 500 meters.  Complete 4 rounds total. Conditioning:  This comes straight from Rudy at Outlaw CrossFit, who is an amazing coach and programmer.  Enjoy! 21-18-15-12-9-6-3 of: Thrusters @ 95#/65# Bar-Facing Burpees *20 min. time cap* Mobility:  Barbell Triceps smash X 3:00 each side.  All of you with elbow junk and poor rack positions can thank […]

24 Nov 14

The home stretch begins.  We have been on an Olympic Weightlifting biased cycle for 7 weeks now, with only 2 weeks remaining.  Once we complete this cycle, we will be back to business as usual. Strength: Power Snatch + Snatch:  4 sets @ 75% Jerk (from the rack): 3 x 3 @ 83% Clean Pull:  3 X 5 @ 95% of Clean 1RM.  Rest only 1:00 between sets. Back Squat:  […]

22 Nov 14

CrossFit: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1: – Wall ball – Burpee Box Jump Then, Row 1K Barbell Club: Snatch – 70% x 3 – 75% x 2 – 80% x 1 x 2 – 75% x 1 – 80% x 1 Clean & Jerk – 70% x 3 – 75% x 2 – 80% x 1 x 2 – 75% x 1 – 80% x […]

21 Nov 14

Strength: Muscle Snatch X 4 @ 70%, 2 X 3 @ 75% 3 Position Clean (floor, knee, mid-thigh) 2 sets @ 70%, 2 sets @ 75% Front Squat 2 X 5 @ 75%, 2 X 3 @ 80% Mobility: Spine smash with peanut X 7:00.  Crunch x 5 along each segment.

20 Nov 14

Open Gym Day!! Make up a session you missed earlier in the week. Mobilize. Skill work. Pick the coaches brain! Come in for the 5:30pm to see Coach Chris if you are dealing with any “issues in you tissues”. Join us for Yoga at 6:30!