Blog

US Women win 2015 World Cup

US Women win 2015 World Cup


Workout of the Day

Mobility

Hip Mobility

Strength 

Snatch or Power Snatch 2 – 2 – 2 – 2 – 2 – 2 – 2 (7 Sets of 2 Reps, strong effort, increasing load each set).

Metabolic Conditioning

“Wicked Sunshine”
As many rounds as possible in 7 minutes:
5 kipping handstand push ups (Performance: head to floor, Athletic*: 1 abmat, Health: two hand db strict press)
10 burpees
10L/10R single arm kb swings (Performance: 53lbs, Athletic*: 35lbs, Health: 26lbs)

Scaling Guide: reduce to 2 – 5 rounds

Coaching Tips: Try to do the HSPU unbroken if possible. Push the pace on the burpees, but try and save your shoulders for the next round of HSPUs

Be sure to keep a good chest up position on the kb swings and remember that the only need to go to ‘Russian height’.

 

*Women’s “As Prescribed” weights and reps (Rx)

Optional ‘Cash Out: 30s of strict pull ups (or 10 reps), 30s of lunge steps, 2 rounds, then 400m run

429514_811357497129_121800199_37427673_421919239_n

Workout of the Day

Strength 
3×8 Backsquat (climbing or across) 

Conditioning
5 min AMRAP 
Burpees 
*On the minute 25 Double Unders

declaration_of_independence_stone_630

Workout of the Day

Teams of 3
AMRAP 22
7 Rope Climbs
10 Thrusters (155/105)
15 Power Cleans (155/105)
46 Calorie Row
*Share Reps as Needed

Rick

Rick

 

Workout of the Day

The Night Watch
21-15-9-15-21
Wallball (20/14)
Box Jump Over (24/20)
200 Meter Run

Rick Pettus, Member of the Month

1

Workout of the Day

JT
21-15-9
Handstand Push Up
Ring Dip
Push Up

Ryan qualifies for Nationals

Ryan qualifies for Nationals

 

Workout of the Day

“Weightlifting Wednesday”
Build to a 1 Rep Heavy Deadlift

“Cash-Out”
On The Minute for 12 Minutes
Minute 1: 8 Romanian Deadlifts
Minute 2: 40 second Plank Hold
Minute 3: 40 Double Unders

P1020989

Workout of the Day

Strength:
Work up to a heavy Push Press + Push Jerk + Split Jerk

Conditioning:
Nancy
5 Rounds
400 Meter Run
15 Overhead Squats (95/65)

“Drink According to Thirst, Scientists Advise” – CrossFit Journal [article]


Fat Is Back: New Guidelines Abandon The Upper Limit On Dietary Fat,” Forbes.

2015-06-2713660

Workout of the Day

“Hulk Hogan”
On the 2 Minute for 20 Minutes
3 Muscle Ups
5 Power Cleans (185/135)
7 Burpees

How To Prevent CrossFit Injuries, T Nation.

After FGB

After FGB

 

Workout of the Day

“Suns Out Guns Out”
Bench for Max Reps
(1 attempt at each weight)
225/155
185/135
155/105
135/95
95/65
Following Each Max Set Complete
a Max Set of Strict Pull-Ups

2015-06-2013663

Workout of the Day

Fight Gone Bad
3 Rounds:
1:00 – Wallballs (20/14)
1:00 – SHDLP (75/55)
1:00 – Box Jumps (20″)
1:00 – Push Presses (75/55)
1:00 – Row for Calories
1:00 – Rest

 


1 2 3 4 198