• 01OCT
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    021014- Thursday Active Recovery

    Main – CrossFit Midline 10 wall walks 20 TGU light to moderate weight Metcon Metcon (AMRAP – Rounds) Every 2 minutes for as long as possible complete: From 0:00-2:00 15-ft. rope climb, 2 ascents 185/125 front squats, 2 reps From 2:00-4:00 15-ft. rope climb, 2 ascents 185/125 front squats, 4 reps From 4:00-6:00 15-ft. rope

  • 01OCT
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    Thursday 141002 “Swim Recovery”

    Main – Competitors WOD Warm-up 100m Swim (No Measure) Easy Pace Metcon Metcon (No Measure) 1. 4x25m Finger Tip Drag (FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.) Rest 20 seconds between each 25 Meter efforts 2. 2x25m @ 80% effort. Rest 15 seconds. 3.

  • 30SEP
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    011014- Wednesday OLY

    Main – CrossFit HAPPY BIRTHDAY COACH ROB!!!! Weightlifting Metcon (No Measure) Every 30 seconds for 6min 1 Power snatch + 1 Hang power snatch *use DB for snatching if you have shoulder trouble or are a beginner Metcon Metcon (No Measure) With a running clock: On the initial minute: run 800 meters On the 5th

  • 30SEP
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    Wednesday 141001

    Main – Competitors WOD Weightlifting Behind The Neck Jerk (Work up to a heavy 1RM) Behind the Neck Split Jerk (Work up to a Heavy 1RM) Push Jerk (Work up to a heavy 1RM) Split Jerk (Work up to a heavy 1RM) Weightlifting Back Squat (3×3. Rest 2 minutes.) Increase weight per set, or stay

  • 29SEP
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    300914- Tuesday MAP

    Main – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 8min AMRAP@ 85-90% Run 200m 10 burpees 5 UB power clean and jerks 135/95 Rest 4mins *if you break PC&J before 5, START OVER Metcon (AMRAP – Rounds and Reps) 8min AMRAP@ 85-90% 5 DL 155/105 5 HSPU or 3 Wall Walks 8 pistols or


Main - CrossFit

Midline

10 wall walks
20 TGU light to moderate weight

Metcon

Metcon (AMRAP - Rounds)

Every 2 minutes for as long as possible complete:
From 0:00-2:00
15-ft. rope climb, 2 ascents
185/125 front squats, 2 reps

From 2:00-4:00
15-ft. rope climb, 2 ascents
185/125 front squats, 4 reps

From 4:00-6:00
15-ft. rope climb, 2 ascents
185/125 front squats, 6 reps

Continue adding 2 reps to the front squat each interval for as long as you are able.

*if no rope climbs, pull-ups, if shoulders toast pulling, pushups