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Saturday, September 7, 2013

2007-06-11 at 20-11-09

Learn how to make double-unders a rest interval at the Double-Under Seminar with Molly Metz, tomorrow, Sept. 8, 1-3 PM 

Workout of the Day

2010 GA Sectional Chipper*

60 KB swings (1.5/1 pd)
50 box jumps (24”/20”)
40 wall balls (20/12 lb)
30 pullups
20 GHD situps
10 snatches (power or squat, no press out) (115/65 lb)
100 ft OH Walking Lunge (45/25 lb dumbbell in one hand)

*Scale to individual ability.  Weights are pretty doable for most.

 

 

 

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Thursday, September 5, 2013

2013-08-1910213 (1)

Workout of the Day

4 rounds

2x40yd sled push (90/45 lb)
2x40yd farmers carry (2x100lb/2x70lb KB)

Rest 2 minutes, then

Max ring muscle ups in 1 min

*This workout is mandatory for anyone wanting to be considered for the CrossFit regional/games competition teams.

Plan B:

Sled weight (60/30)

Farmers Carry Weight (2×70/2×55)

Rest 2 Mins, then

Max Rep Pull Ups in 2 mins

 

PLEASE DO NOT DROP THE KBs OUTSIDE!!

 

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Tuesday, August 27, 2013

2013-08-2310218 - Version 2

Workout of the Day

3 rounds of:

1 leg less rope climb
5 power snatches (135/95)
10 overhead squats (135/95)
(this workout is mandatory for anyone wanting to be considered for the competition teams.)

 

Plan B:

3 Rounds:

2 Leg assisted Rope Climbs
5 Power Snatches (115/75)
10 OHS (115/75)

 

Plan C:

3 Rds:

12 Ring Rows
*5 Power Snatches (at a weight you're able to OHS)
10 OHS
*For those that still struggle with the snatch, work from the hang.