Monday, March 31, 2014

April 1

CrossFit Group
Strength
Push Press - Heavy Single

MetCon
3 Rounds of:
7 Deadlift
7 Hang Power Clean
7 Jerk
(135/95)

Weightlifting Group
4 x 1 Power Snatch + 1 Snatch
4 x 1 Rack Jerk
3 x 3 Back Squat (Same weight as last weeks doubles)

Sunday, March 30, 2014

March 31

Very similar to how I teach the Kipping Muscle Up

Strength
Heavy Single - Clean

MetCon
21-15-9
KB Swing
Toes To Bar
Goblet Squat
(1.5/1)

Thursday, March 27, 2014

March 28

CrossFit Group
A. 3 x 3 Deadlift
B1. 2 x 35 UB Wall Ball
B2. 2 x 20e Single Arm KB Swing
C. 3:00 Max Distance Sled Push

or 

Open WOD 14.5

Weightlifting Group
3 x 2 Pause Jer
3 x 1 Jerk
3 x 10 Bent Over Row

Wednesday, March 26, 2014

March 27

CrossFit Group
Skill Work
EMOM 5:00
25 Double Under or :40 ME Double Under

MetCon
4 Rounds of:
400m Run
20 Step Ups

Weightlifting Group
4 x 1 3-Position Clean (Hip, Hang, Floor)
3 x 2 Front Squat @ Clean PR
3 x 3 Clean Pull (pause BK)

Tuesday, March 25, 2014

March 26


Strength
A1. 3 x ME Strict Pull Up
A2. 3 x ME HSPU

MetCon
10 Rounds of:
7 KB Swing
10 Sit Up

Monday, March 24, 2014

March 25

CrossFit Group
Strength
3 x 1 Hang Power Snatch + 2 OHS

MetCon
AMRAP 10:00
3 Power Snatch (135/95)
5 Burpee

Weightlifting Group
4 x 1 3-Position Snatch (Hip, Hang, Floor)
3 x 2 Back Squat
3 x 3 Snatch Push Press

Sunday, March 23, 2014

March 24


Strength
3 x 3 Push Press + 1 Push Jerk

MetCon
EMOM 10:00
3 Front Squat (185/115)
5 Burpee

Thursday, March 20, 2014

March 21

CrossFit Group
A. 5RM Back Squat
B1. 3 x ME Ring Row
B2. 3 x 20 UB Heavy Russian KBS
C. 1K Row

or

Open WOD 14.4
14:00 AMRAP
60 Cal Row
50 Toes To Bar
40 Wall Ball (20/14)(10'/9') 
30 Power Clean (135/95)
20 Muscle Up


Weightlifting Group
1RM Hang Snatch
1RM Hang Clean

EST WOD and Social tonight (3/21) at 6pm

Wednesday, March 19, 2014

March 20

CrossFit Group
EMOM for 5:00
20 Sit Up
EMOM for 4:00
10 Push Up
3:00 for 400m Run
2:00 for 200m Run
1:00 Max Burpee
(Continuous Clock Running)

Weightlifting Group
4 x 2 Clean + 1 Jerk
3 x 3 Push Press
3 x 3 Deadlift

Tuesday, March 18, 2014

March 19


Strength
Hang Power Clean - Heavy Single

MetCon
"Helen"
3 Rounds of:
400m Run
21 KB Swing
12 Pull Up

EST Social Gathering this Friday at 6pm!

Monday, March 17, 2014

March 18

CrossFit Group
Strength
5-4-3-2-1
1-1/4 Front Squat

MetCon
3 Rounds of:
50 Double Under
10 OHS (135/95)

Weightlifting Group
4 x 1 Snatch Pull + Snatch
3 x 3 Snatch Press
4 x 2 Pause Front Squat

Sunday, March 16, 2014

March 17

EST =  CrossFit. Tumbling. Chapel.

Strength
4 x 3 Press

MetCon
For Time:
75 Air Squat
50 Shoulder To Overhead (115/75)
75 Air Squat

Thursday, March 13, 2014

March 14

CrossFit Group
4 x 1 Power Snatch + 2 OHS
3 x 5 Snatch Pull
3 x 10 DB Bent over row
200m OH Plate Carry

or

Open WOD 14.3

Weightlifting Group
4 x 1 Snatch Balance
4 x 2 Front Squat
3 x 5 RDL

Shirt Feedback





Wednesday, March 12, 2014

March 13


CrossFit Group
Strength
7 x 1 Broad Jump

MetCon
10 Rounds in Teams of 2:
20 Cal AirDyne
200m Run
Alternate rounds with partner.

Weightlifting Group
4 x 1 Clean up to 90%
4 x 1 Pause Jerk
3 x 4 Back Squat

Tuesday, March 11, 2014

March 12

Strength
3 x 3 Pause Back Squat

MetCon
3 Sets of:
20 Burpee Box Jump
1:00 Rest

Cash Out
3 x 10 Slow Back Ext.


Monday, March 10, 2014

March 11

Thanks nooners!

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

MetCon
5 Sets of:
1:00 KB Swing
1:00 Rest

Weightlifting
4 x 1 Snatch up to 95%
3 x 3 Snatch Push Press
3 x 3 Pause Snatch Pull BK

Sunday, March 9, 2014

March 10


Strength
4 x 2 Front Squat

MetCon
15:00 AMRAP / Teams of 2
3 Power Clean
6 Burpee
One athlete works while one athlete rests

Thursday, March 6, 2014

March 7


CrossFit Group
A. 5 x 2 Jerk Step Through
B. 3 x 3 Back Squat
C. 3 x 3e arm Turkish Get Up

or

Open WOD 14.2
Every 3 min as long as possible complete:
0:00-3:00
2 Rounds of:
10 OHS (95/65)
10 C2B Pull Up
3:00-6:00
2 Rounds of:
12 OHS (95/65)
12 C2B Pull Up
6:00-9:00
2 Rounds of:
14 OHS (95/65)
14 C2B Pull Up
etc. follow the same pattern until you are unable to complete both rounds.

Weightlifting Group
4 x 1 Pause Clean
4 x 1 Jerk with 3 sec hold in split
3 x 5 Push Press

Wednesday, March 5, 2014

March 6

CrossFit Group
Skill Work
Pistol

MetCon
100 Double Under
200m Farmer Carry
300 Single Under
400m Run

Weightlifting Group
3 x 3 Snatch Pull Under
3 x 2 Front Squat + 1 Jerk
1 x 10, 1 x 8, 1 x 6 DB Row

Monday, March 3, 2014

March 4

CrossFit Group
Strength
A1. 3 x 10-20 Ring Row
A2. 3 x 10-20 Ring Dip

MetCon
3 Rounds of:
20 KB Swing
35 Sit Up

Weightlifting Group
4 x 2 Pause Snatch @ Knee
3 x 4 Back Squat
3 x 5 Snatch Pull with 5 sec descent

Sunday, March 2, 2014

March 3


CrossFit Group
Strength
4 x 4 Push Press

MetCon
4:00 Clean & Jerk
4:00 AirDyne
4:00 Burpee