Monday, September 30, 2013

Oct 1

CrossFit Group
Strength
3 x ME Strict Pull Up

MetCon
10:00 AMRAP
30 Air Squat
30 Sit Up
200m Run

Weightlifting Group
A. 4 x 3-Position Snatch
(Hip, Knee, Floor)
B. 3 x 3 Snatch Push Press
C. 3 x 2 Back Squat

Sunday, September 29, 2013

Sep 30

2013 Athlete Events (Nov 9th) will be a fun and laid back competition with our friend gym CrossFit Iron Horse. Registration opens today (9/30) at 11am. Spots are limited. You can also purchase a T-Shirt for the event (regardless if you compete or not) at the Registration Site. Click HERE to register and/or buy a T-Shirt. (Be sure to email me you T-Shirt size after purchase)

Skill Work
Double Unders

MetCon
"Diane" 
21-15-9
Deadlift (225/155)
Handstand Push Up

Thursday, September 26, 2013

Sep 27

CrossFit Group
A. 5 Rep Max - Front Squat
B.3 x 10e arm DB Row
C. 3 x 20 UB Wall Ball

Weightlifting Group
1 Rep Max Hang Snatch
1 Rep Max Hang Clean

Wednesday, September 25, 2013

Sep 26

CrossFit Group
Strength
3 x ME HSPU

MetCon
400m Run

5 Rounds of:
5 C2B Pull Up
7 HR Push Up
9 Box Jump

400m Run

5 Rounds of:
5 C2B Pull Up
7 HR Push Up
9 Box Jump

400m Run

Weightlifting Group
A. 4 x 2 Clea + 1 Jerk
B. 3 x 3 Push Press
C. 3 x 3 Deadlift

Come by this Saturday @ 10am for CJ's Olympic Lifting Seminar.
Get comfortable and more efficient at Snatch and Clean & Jerk.
Sign up is on the large whiteboard. Space is limited.

Tuesday, September 24, 2013

Sep 25

Strength - CF
5 RM Touch and Go Power Clean

Strength - WL
5 RM Press

MetCon
EMOM for 10:00
10 KB Swing
1 Shuttle Run

CJ will be here this Sat at 10am for another Olympic Weightlifting Clinic.
Come work on getting more efficient and comfortable with the Snatch and Clean & Jerk.
Sign Up is on the board and space is limited.

Monday, September 23, 2013

Sep 24

Everyone was killing PR's this past weekend!

CrossFit Group
Strength
5 Rep Max Press

MetCon
5 Rounds of:
20 OH Lunge (45/25)
15 Burpee

Weightlifting Group
A. 4 x 2 Snatch Pull + 1 Snatch
B. 3 x 3 Snatch Press
C. 4 x 2 Pause Snatch

Sunday, September 22, 2013

Sep 23

Skill Work
Muscle Up / Pull Up

MetCon
"Nasty Girls"
3 Rounds of:
50 Air Squat
7 Muscle Up
10 Hang Power Clean
(135/95)

Thursday, September 19, 2013

Sep 20

Take today off if you are lifting on Saturday during our In-House Weightlifting Social. 

For those of you that won't be here Saturday Morning (lame) do:
A. Snatch - Heavy Single
B. 3 x 3 Back Squat

In-House Weightlifting Social starts at 10:30am this Saturday!
Get here early so we can go over how to warm up. Also, think about what weight you want to start at for each lift (Snatch / Clean&Jerk). This should be a weight you can for sure make yet heavy enough to work up towards a PR attempt within the next 2 lifts.

Wednesday, September 18, 2013

Sep 19

CrossFit Group
Skill Work
Double Under

MetCon
"Annie"
50-40-30-20-10
Double Under
Sit Up

Weightlifting Group
A. 4 x 1 Snatch @ 70-80%
B. 4 x 1 Power Clean + Jerk @ 70%
C. 3 x 3 Front Squat @ 70%

Tuesday, September 17, 2013

Sep 18

Strength - CF
4 z 1 Clean & Jerk up to 90%

Strength - WL
3 x 5-10 Strict Pull Up
3 x 3-10 L Hang to Toes to Bar

MetCon
21-15-9
Power Clean (135/95)
Clapping Push Up

Monday, September 16, 2013

Sep 17

CrossFit Group
Strength
A1. 3 x 5-10 Strict Pull Up
A2. 3 x 5-10 L-Hang Toes to Bar

MetCon
5 Rounds of:
400m Run
20 KB Swing
2:00 Rest

Weightlifting Group
A. 3 x Snatch Opener
B. 3 x Clean & Jerk Opener

This Saturday is our In-House...laid back....semi-competitive Olympic Lifting Meet @ 10:30am
This will be 3 attempts at a Max Snatch and 3 attempts at a Max Clean & Jerk

Sunday, September 15, 2013

Thursday, September 12, 2013

Sep 13

CompWOD and Social Tonight @ 6pm!

CrossFit Group
A. Snatch - Heavy Single
B. 4 x 2 Back Squat @ 85%

Weightlifting Group
A. 4 x 1 Snatch Balance
B. 4 x 2 Front Squat
C. 3 x 5 RDL

Wednesday, September 11, 2013

Sep 12

CrossFit Group
Strength
A1. 3 x 1:00 L-Hang
A2. 3 x 1:00 Plank

MetCon
800m Run
30 HSPU
800m Run

Weightlifting Group
A.4 x 1 Clean & Jerk up to 90%
B. 4 x 1 Pause Jerk
C. 3 x 4 Back Squat

Tuesday, September 10, 2013

Sep 11

Strength - CF
5 x Clean Pull + Hang Clean + Front Squat
(Heavy as possible)

Strength - WL
3 x 15 Heavy KB Swing
3 x 10 Toes To Bar

MetCon
For Time:
15-12-9
Hang Power Clean (155/105)
Burpee


Monday, September 9, 2013

Sep 10


CrossFit Group
Skill Work
EMOM for 5:00
30 Double Under

MetCon
5 Rounds of:
200m Run
10 DB Snatch
10 Box Jump

Weightlifting Group
A. 4 x 1 Snatch up to 95%
B. 3 x 3 Snatch Push Press
C. 3 x 3 Snatch Pull Pause Bellow Knee

Sunday, September 8, 2013

Thursday, September 5, 2013

Sep 6

CrossFit Group
A. 3 x 3 Front Squat
B. 3 x 10 (5 each arm) Turkish Get Up
C. 3 x 30 Hip Ext.

Weightlifting Group
A. 3 x 3 Snatch Pull Under
B. 3 x 2 Front Squat + 1 Jerk
C. 1 x 10, 1 x 8, 1 x 6 BB Row

Wednesday, September 4, 2013

Sep 5

CrossFit Group
Strength
3 x 3 Deadlift @ 80-85% (Med-Heavy)

MetCon
3 Rounds of:
400m Run
15 Broad Jump (6'/4')

Weightlifting Group
A. 4 x 1 Pause Clean @ Knee
B. 4 x 1 Jerk w/ 3 sec hold in split
C. 3 x 5 Push Press

Tuesday, September 3, 2013

Sep 4

CrossFit Group
Strength
A1. 3 x 5-10 Strict Pull Up
A2. 3 x 10 Strict Toes to Bar

MetCon
3 Rounds of:
35 Push Up
35 Sit Up

Weightlifting Group
A. 4 x 2 Pause Snatch
B. 3 x 4 Back Squat
C. 3 x 5 Snatch Pull w/ 5 sec descent

Monday, September 2, 2013

Sep 3

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