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Tuesday, January 13, 2015

Hang Power Clean 6 sets x 3 reps (3 reps from failure) Rest 90 seconds between sets Strict Pull-up, Kipping Pull-up Combo 4 sets max reps strict followed immediately by max reps kipping. Dropping off bar terminates set Rest 60 seconds between efforts Metcon 5 Rounds 20 Double unders 7 Burpees Continue reading

Monday, January 12, 2015

Squat 3 sets x 10 reps (3 reps from failure) take a few sets to get to working weight rest 2 minutes between sets Metcon 12 minute AMRAP 6 walking lunges with dumbells RX(35/25)RX+(45/35) 6 Thrusters with dumbells RX(35/25)RX+(45/35) Row 250m Accessory 50 toes to bar strict or 100 hollow rocks Continue reading

Saturday, January 10, 2015

Make up Day If anyone missed Monday/Wednesday/Friday make up whichever you missed otherwise… Strongman Training Rotate through the following Yoke Walk Work up to heavy 75′ walk Max Weight Sled Drag up to max weight using a harness and rope starting weight M(300#) W(200#) Hex Dumbbell Hold Max Time M 35# W 25#  Continue reading

Friday, January 9, 2015

CROSSFIT WEST JAX OLY MOCK MEET Establish 1RM C&J and Snatch once warm 3 attempts at each lift  Continue reading

Thursday, January 8, 2015

Snatch Technique Sets 8 sets x 2 reps @ 50% of 1RM Rest 1 minute between sets Metcon EMOM for 12 minutes 5 wall ball shots (20/14) 5 Toes to Bar  Continue reading

Wednesday, January 7, 2015

“Helen” 3 rounds for time: 400m run 21 KB Swings (53/35) 12 pull ups PLEASE RECORD TIME and SCALING  Continue reading

Tuesday, January 6, 2015

Clean and Jerk Technique Sets 8 sets x 2 reps @50% of 1RM Rest 1 minute between sets Metcon 3 rounds for completion Plank Walk 15′ Left Burpee x5 Plank Walk 15′ Right Burpee x5 Rope Climb Double Unders x 30 Rope Climb Run 200m  Continue reading

Monday, January 5, 2015

CROSSFIT TOTAL Test 1RM in SQUAT/PRESS/DEADLIFT Rest as needed between sets  Continue reading

First Week Of The Year

Monday launches the first full week of the year and with it our new programming cycle!  We base our programming on you, our family.  Occasionally we program weeks like the one we have coming up to see where we need to tweak things up a bit.  This week Monday, Wednesday and Friday’s WODs are fun, but we are really using them as the litmus test of our programming, to measure where we have been... Continue reading

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