Sunday, June 29, 2014

June 30

Strength
Split Jerk - Heavy Single
2 x 1 10-20lbs less than HS

MetCon
"Grace"
30 Power Clean & Jerk
(135/95)

Thursday, June 26, 2014

June 27


A. 10 Turkish Get Up
B. 3 x 3 Pause Front Squat
C. 3 x 3 Deadlift
D. Tabata Squat

Wednesday, June 25, 2014

June 26

Strength
5 x 2 Push Press

MetCon
6 Rounds of:
200m Run
3 Wall Climb
2 Muscle Up (5 Pull Up)

Tuesday, June 24, 2014

June 25

Strength
5 x 1 Clean Pull + 1 Clean

MetCon
5 Rounds of:
7 Shoulder To Overhead (115/75)
10 Toes To Bar

Sunday, June 22, 2014

June 23

Strength
Hang Snatch - Heavy Single

MetCon
"Nancy"
5 Rounds of:
400m Run
15 OHS (95/65)

Thursday, June 19, 2014

June 20

5 x 1 Snatch Balance
3 x 5 Snatch Pull
3 x 8 Med Wt Back Squat for Speed
*Optional - 500m Row or 50 Cal AirDyne

Wednesday, June 18, 2014

June 19

Strength
A1. 3 x ME Toes To Bar
A2. 3 x 10 Good Morning

MetCon
4 Rounds of:
400m Run
12 Burpee

Tuesday, June 17, 2014

June 18

Strength
3 x 5 Front Squat

MetCon
5 Rounds of:
20 Goblet Squats
20 KB Swing

Monday, June 16, 2014

June 17

Strength
4 x 5 WT Pull Up

MetCon
400m Run
30 Push Press
30 Pull Up
400m Run

Sunday, June 15, 2014

June 16

I'm back and look forward to working with some afternoon classes now!

Strength
5 x 1 Split Jerk

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

Sunday, June 1, 2014

June 2-13


I will be out of town for 2 weeks getting hitched and enjoying Hawaii! Here is the next 2 weeks of workouts. See you when I get back!!

CrossFit Group
June 2-6
Monday
"Fight Gone Bad"

Tuesday
Strength
A1. 3 x ME Ring Row
A2. 3 x ME Ring Push Up

MetCon
4 Rounds of:
400m Run
35 Sit Up

Wednesday
Strength
4 x 1 Hang Power Clean + 1 Hang Clean

MetCon
EMOM for 10:00
10 KB Swing
3 Burpee

Thursday
Strength
3 x 3 Front Squat

MetCon
50 Pull Up
50 Push Up
100 Squats

Friday
4 x 2 OHS
3 x 2 Light Back Squat for Speed
3 x ME HSPU

June 9-13
Monday
Strength
3 x 4 Front Squat

MetCon
"Diane"

Tuesday
Strength
5 x 3 WT Pull Up

MetCon
50-40-30-20-10
Lunge
Sit Up

Wednesday
Strength
5 x 2 Push Press + 1 Push Jerk

MetCon
50 Burpee Box Jump

Thursday
Strength
3 x 5 Med Weight Back Squat for Speed

MetCon
3 Rounds of:
400m Run
12 DB Snatch
12 Pull Up

Friday
3 x 10 Bench Press
2 x ME Ring Dip
3:00 Max Distance Broad Jumping

Weightlifting Group
Tue4 x 1 Jerk with Pause
Front Squat 3 x 3
3 x 3 Push Press
Thur4 x 2 Clean
3 x 2 Pause Clean Pull @ Knee
3 x 6 Bent Over Row
Fri4 x 1 Snatch Pull + Snatch
3 x 2 Between Grip Rack Jerk
2 x 2 Back Squat
TueFront Squat - Max
4 x 1 Power Snatch + OHS 60-70%
3 x 5 Box Jump
Thur4 x 1 Snatch Pull Under
3 x 3 Jerk Step through
4 x 1 Power Clean + Power Jerk 60-70%
FriMax Snatch
Max Clean & Jerk


Sorry for the ugly copy and paste but I didn't want to rewrite it all :)