6/11/16

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Reminders:

Yoga meets this Sunday at 12:30PM!

Today’s Schedule:
  • 9AM – Foundations
  • 10AM – CrossFit
  • 11AM – CrossFit
  • 12PM – Olympic Lifting
Focus of Today’s Foundations:
  • OHS
  • Kipping
  • TTB
Strength:

10 mins to find a 1RM Push Press
then,
-10% for 3×1

Conditioning (Competition):

For Time:

  • 30 Box Jumps or Step Ups
  • 30 OHS (95/65)
  • 30 TTB
  • 30 Wall Balls (20/14)
  • 800m Run

(17 min cap)

6/10/16

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Reminders:

Yoga meets this Sunday at 12:30PM!

Strength:

Deadlift @ 30×0 Tempo: 5RM, then -10% for 2×5

Conditioning (Practice):

“Volkswagen”
21-15-9

  • Bench Press (BW)
  • Strict Pull Ups
Extra:

Turkish Get Ups: 3×3 (each arm)

6/9/16

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Reminders:

Yoga meets this Sunday at 12:30PM!

Today’s Schedule:
  • 6AM – Open Gym
  • 9AM – Open Gym
  • 5:30PM – Open Gym
  • 6:30PM – Olympic Lifting
  • 7:30PM – Foundations
Focus of Today’s Foundations:
  • Thrusters
  • Wall Balls
  • Double Unders

6/8/16

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Strength:

A1. Bench Press: 4×5 @ 80%, then 1×5+ (stop two reps shy of failure)
A2. Supinated Bent Over Row: 5×5

Conditioning (Practice):

In teams of 2, work to complete:
15 min AMRAP:

  • 100m Lunge (1 person works at a time)
  • 100m Run (together)
  • 400m Sandbag Carry (2 people work together with one bag)
  • 6 Rope Climbs (1 person works at a time)

6/7/16

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Strength:

Find a max weight for the following complex, then -10% for 2 sets:

  • 1 Clean Deadlift
  • 1 Hang Clean Pull
  • 1 Clean Pull (from floor)
  • 1 Clean
Conditioning (Practice):

5 Rounds:

  • 5 STO (65%+)*
  • 10 TTB

*Weight can be increased each round. Each set should be unbroken

Extra:

Active, Supinated Dead Hang (on pull up bar): Accumulate 2 minutes

6/6/16

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Strength:

Back Squat: 4×5 @ 80%, then 1×5+ (stop 2 reps shy of failure)

Conditioning (Competition):

12 min AMRAP:

  • 4 Ring Muscle Ups (scale = 8 Pull Ups/Ring Rows and 8 Push Ups/Dips)
  • 50 UB Double Unders (scale to 50 DU’s broken up, or 100 Single Unders)
  • 400m Run

6/5/16

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Open Gym today from 10AM – 12PM!
Yoga begins after at 12:30PM!

6/4/16

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Reminders:

Yoga meets tomorrow at 12:30PM!

Today’s Schedule:
  • 9AM – Foundations
  • 10AM – CrossFit
  • 11AM – CrossFit
  • 12PM – Olympic Lifting
Focus of Today’s Foundations;
  • Air Squat
  • Back Squat
  • Front Squat
Strength:

Find a 1RM Front Squat

Conditioning (Practice):

5-4-3-2-1 Front Squat (65%+, increase weight each set)
15-12-9-6-3 CTB Pull Ups/Pull Ups/Ring Rows/Jumping Pull Ups

6/3/16

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Strength:

Deadlift @ 30×0 Tempo: 5RM, then -10% for 2×5

Conditioning (Competition):

Part 1.
50 Burpee Box Jumps
Part 2.
Surprise WOD

6/2/16

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Today’s Schedule:
  • 6AM – Open Gym
  • 9AM – Open Gym
  • 5:30PM – Open Gym
  • 6:30PM – Olympic Lifting
  • 7:30PM – Foundations
Focus of Today’s Foundations:
  • Deadlift
  • KBS
  • Rowing