072117

Friday, July 21st, 2017

Conditioning:

AMRAP in 7 minutes:

10 Deadlifts (245, 165)
10 Wall Ball Shots (20, 14)
10 Ring Dips

Strength:

False Grip Pull Ups - complete 3-5 sets of 2-10 repetitions on the rings.  If you can't do regular, hanging pull ups, do these as ring rows.  The focus here is practicing the false grip.

Finish:

1000m Row for time.

AlyssaDbellThrusters

QUOTE:"Strength and growth come only through continuous effort and struggle." - Napoleon Hill

 


072017

Thursday, July 20th, 2017

Conditioning:

In teams of two, alternating rounds with each person completing a full round before the next person gets their turn, 

AMRAP in 23 minutes:

Row 200m
10 Box Jumps (24, 20)
10 Kettlebell Swings (55, 35)

It goes without saying, move as fast as humanly possible when it's your turn.

Mobilze

EdgarFrontSquat

QUOTE: "Everything that can be counted does not necessarily count; everything that counts cannot necessarily be counted." - Albert Einstein


071917

Wednesday, July 19th, 2017

 Barbell:

Power Clean - 5 x 1, AHAP

Skill:

Take 10 minutes to try this Hand Stand Box Drill

Conditioning:

2 Rounds, resting 3 minutes between, for total rounds and reps

AMRAP in 5 minutes

7 DB Thrusters (35s, 20s)
7 HR Push Ups
21 Double Unders

Pick up where you left off for the second round.

  AdamWork

QUOTE: "“My advice is very simple: If you want something, work your ass off for it.” - Camille Leblanc-Bazinet, 2014 CrossFit Games Champion


071817

Tuesday, July 18th, 2017

Strength:

Weighted Pull Ups - 5 x 3, AHAP.  

Skill:

Take 10 minutes to practice Double Unders.  If you are already proficient, try to get faster, or practice one or two max attempts.

Conditioning:

AMRAP in 12 minutes:

12 Alternating DB Snatch (55, 35)
12 Toes 2 Bar
12 Burpees

CindyT2B

QUOTE: "The best preparation for tomorrow is doing your best today." - H. Jackson Brown, Jr. 


071717

Monday, July 17th, 2017

Barbell:

Tall Jerk - 3 x 3 from shoulders, and 3 x 3 from top of head.

Conditioning:

"Nancy"

5 rounds for time

Run 400m
15 Overhead Squats (95, 65)

Mobilize 

BrianLunge

QUOTE: "It takes twenty years to make an overnight success." - Eddie Cantor


071417

Friday, July 14th, 2017

Barbell:

EMOM for 10 minutes

Complete 1 rep of the complex: 1 Snatch Pull to the knee + 1 Snatch.  The Snatch Pull is the "first pull".  Practice keeping the bar over your feet, your weight mostly in your heels, your back tight, and the bar close.  The Snatch is from the floor and should be full if possible.

Conditioning:

10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 rep for time of:

Power Snatch (95, 65)
Box Jumps (24, 20)
Ring Dips

Exit Strategy:

5 rounds of Tabata Hollow Rocks

We'll practice in class on Monday!

QUOTE:"Let the refining and improving of your own life keep you so busy that you have little time to criticize others." - H. Jackson Brown, Jr.


071317

Thursday, July 13th, 2017

Conditioning:

5 Rounds, resting exactly 2 minutes between, for time:

Row 25/18 Calories
25 Wall Ball Shots (20 14)

Mobilize
BeckyRingPU
Becky working hard at some ring push ups.

QUOTE:"How you look at it is pretty much how you'll see it." - Rasheed Ogunlaru


071217

Wednesday, July 12th, 2017

Barbell:

Deadlift - 5 x 3, AHAP

Strength/Skill

Hand Stand Push Ups - 3 x Max Effort.  Modify with TOES on a HIGH BOX, getting as vertical as possible.

Conditioning:

21, 18, 15, 12, 9, 6, and 3 reps of:

Alternating KB Snatch (55, 35) - yes, some sets will be odd and 1 arm will do an extra rep.
Complete 25 Double Unders between each Snatch set AND at the end to finish.

NicholeOHLunge

QUOTE:"It's supposed to be hard.  If it wasn't hard, everyone would do it.  The hard is what makes it great." - Tom Hanks, A League of Their Own


071117

Tuesday, July 11th, 2017

Barbell:

Back Squat - 5 x 5, working up to a 5 rep max

Conditioning:

AMRAP in 12 minutes:

5 Front Squats (155, 105)
5 Shoulder 2 Overhead (same)
10 V-Ups

Exit Strategy:

Accumulate 1 minute in a freestanding Handstand Hold.  A partner can spot and steady you.  Go against the wall only if you have to, and then make it 2 minutes.

ColleenReady
Colleen all set up and ready. 

QUOTE:"Depend on the rabbit's foot if you will, but remember, it didn't work for the rabbit." - R. E. Shay


071017

Monday, July 10th, 2017

Strength:

Strict Weighted Ring Dips - complete 3 max effort sets at 20/15 lbs.  If you can't do ring dips yet, do these as Ring Push Ups.  Scale the weight as needed.

Conditioning:

4 Rounds for time

16 Alternating Pistols (modify these by doing lunges, trying to assist yourself with the top of your back foot OR lift the back foot altogether)
16 Kettlebell Swings (55, 35)
16 Pull Ups

Mobilize

IsaacOverhead
Isaac doin' work.

QUOTE:"Stop obsessing over the amount on the bar and chase the perfection of your technique.  A funny thing will happen... the numbers will come." - Squat University