Monday, July 30, 2012

July 31

Reminder: We are doing a CrossFit Total on Saturday @ 11am
Follow by a Social Gathering
Strength
3-3-3 Press @ 75% or less of 1RM

MetCon
10min AMRAP
5 Pull Up
10 Push Up
15 Air Squat

Sunday, July 29, 2012

July 30

Reminder: We are doing a CrossFit Total on Saturday @ 11am
Follow by a Social Gathering

That being said, this weeks program is based on preparing you for Saturday. We want as many people as possible to come in for the CFT. These benchmarks are important to track your progress.

Strength
3-3-3 Back Squat @ 75% of 1RM

MetCon
For Time:
10 Squat Cleans
50 Sit Ups
8 Squat Cleans
40 Sit Ups
6 Squat Cleans
30 Sit Ups
4 Squat Cleans
20 Sit Ups
2 Squat Cleans
10 Sit Ups

Thursday, July 26, 2012

July 27

1-1-1-1-1-1-1
Overhead Squat

Cash Out
1000m Row AQAP

July 26

Strength
3 x 5-10 Wall Climb (2min)

MetCon
3 Rounds of:
800m Run
30 Sit Up
30 Superman

Tuesday, July 24, 2012

July 25

L-Sit
V-Sit
Manna

Strength
3 x Max L-Sit Hold

MetCon
"2008 CrossFit Games WOD"
5 Rounds of:
5 Deadlift (275#/185#)
10 Burpee

Ken C. on today's workout (HERE)

Monday, July 23, 2012

July 24

Strength
A1. 4 x 2 Push Press
A2. 4 x Max Effort Broad Jump

MetCon
"Running Jackie"
1000m Run
50 Thruster (45#/35#)
30 Pull Up

Sunday, July 22, 2012

July 23

Strength
5 x Power Clean + 2 Front Squat

MetCon
"Power Elizabeth"
21-15-9
Power Clean (135#/95#)
Ring Dip

Thursday, July 19, 2012

Wednesday, July 18, 2012

July 19

Strength
A1. 3x Max Effort Toes 2 Bar (1min)
A2. 3x Max Handstand Push Up (2min)

MetCon
For Time:
800m Run
30 Box Jump (24"/20")
400m Run
30 Box Jump
800m Run

Tuesday, July 17, 2012

July 18

Why we love CrossFit!

Strength
5x1 Split Jerk

MetCon
7min AMRAP
7 KB Swings (1.5/1)
7 Pistols Each Leg (scale w/ 21 Air Squats)

Struggle unloading your weights? Watch HERE

Monday, July 16, 2012

July 17

The Godfather at the 2012 CrossFit Games


Strength
3x1 Hang Power Clean
(warm up your lifts then 3 max effort singles)
Do it like (THIS)......Not like (THIS)

MetCon
For Time:
1000m Run
30 Power Clean (135#/95#)
50 Burpee
(15min Cap)

Sunday, July 15, 2012

Wednesday, July 11, 2012

July 12

5 Sets of:
3 Power Clean (Heavy)
200m Run
Full Recovery Between Sets

Tuesday, July 10, 2012

July 11


MetCon
12min AMRAP
5 Pull Up
10 Push Up
20 Jumping Lunges

Cash Out
3x20 Back Extension

Monday, July 9, 2012

July 10

Strength
A1. 5x2 Pause Front Squat
A2. 5x 30-60s Handstand Hold

MetCon
4 Rounds of:
20 Wall Ball (20/14)
10 Toes to Bar

Sunday, July 8, 2012

July 9

Strength
A1. 5x1 Press
A2. 5x3 High Box Jump

MetCon
21-15-9
SDHP
Push Press
(95/65)

Thursday, July 5, 2012

July 6

Thank you Roxy! T-Shirts coming soon!!

A1. 3-3-3-3-3 Deadlift (1min.)
A2. 5 x Max Effort HSPU (3min)

July 5

3 Rounds of:
800m Run
30 KB Swing
50 Sit Up

Tuesday, July 3, 2012

July 4

For you CrossFit Addicts here is a suggested 4th of July WOD

"Brenton"
Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps.

Monday, July 2, 2012

July 3

Check out Ken C. on the CrossFit Game Site (Click HERE)

"DT"
5 Rounds of:
12 Deadlift
9 Hang Power Clean
6 Push Jerk
(155#/105#)

Or scale with,

"Mini DT"
5 Rounds of:
9 Deadlift
6 Hang Power Clean
3 Push Jerk

EST will be CLOSED tomorrow (7/4)

Sunday, July 1, 2012

July 2

Strength
5 x 5 Back Squat

MetCon
21-15-9
Overhead Lunge (45#/25#)
Pull Up
Burpee

EST will be CLOSED Wed. July 4th