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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

Saturday, December 20, 2014

Angie 100 pull ups 100 push ups 100 sit ups 100 squats All reps of each exercise must be completed before moving to the next exercise  Continue reading

Friday, December 19, 2014

Thruster Work up to heavy triple with perfect form rest 2 minutes between sets Metcon 5 minute AMRAP 5 Thrusters(115/75) 5 pull ups rest 3 minutes 5 minute AMRAP 10 calorie row 5 burpees rest 3 minutes 5 minute AMRAP 5 HSPU 20 double unders  Continue reading

Thursday, December 18, 2014

4 Rounds for time 800m run 2 Rope Climbs 20 Wall Ball  Continue reading

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