Monthly Archives: April 2015

Thursday, April 30 Gym Open @ 6:20am

PREPARATION: 3 rounds of: 30 second HS Hold 15 Light KB Swings skip down hallway with skipping rope STRENGTH: 5,3,1 reps of Deadlift @ 85%, 90% and 95% of your Training Max Met-Con WOD: 3 rounds for time of: 6 … Continue reading

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Wednesday, April 29 Gym Open @ 6:20am

PREPARATION: EMOM for 5 minutes: Row 100m 5 Burpees STRENGTH: 1 set of 10 reps of Back Squats @ 50% 1 set of 8 reps of Back Squats @ 65% 5, 3, 1 Back Squats @ 85%, 90% and 95% … Continue reading

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Monday, April 27 Gym Open @ 5:15pm

  PREPARATION: run 2 laps, row 500m, or Ski Erg 300m STRENGTH: Every 90 seconds for 12 minutes complete the following: 2 Power Cleans + 2 Front Squats + 2 Push Jerks Met-Con WOD: 60 Air Squats 60 Sit Ups … Continue reading

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Friday, April 24 Gym Open @ 6:20am

not a bad place to start… read it again…. PREPARATION: Watch the video and try a few of these moves: STRENGTH: 3 sets of 8 reps of Deficit Deadlifts 1 set of 5 reps @ 85% of Training Max 1 … Continue reading

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Thursday, April 23 Gym Open @ 6:20 am

PREPARATION: clean drills STRENGTH: Bench Press (this is based on your Training Max whcih is 90% of your Max) 1 set of 10 reps @ bar 1 set of 8 reps @ 115 1 set of 6 reps @ 60% … Continue reading

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Wednesday, April 22 Gym Open @ 6:20am

PREPARATION: to be posted STRENGTH: Back Squats 10 reps @ Bar (Warm Up) 8 reps @ 50% (Warm Up) 6 reps @ 65% (Warm Up) 5 reps @ 85% 3 reps @ 90% 1 rep @ 95% Met-Con WOD: Time … Continue reading

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Monday, April 20 Gym Open @ 5:20pm

If you don’t plan your breaks, nature will plan them for you. Greg Glassman (Founder of CrossFit and CEO) Check out the following opportunity: Weightlifting-Seminar-Marketing final PREPARATION: 3 Wall Walks with a 15 second hold at top (nose should be … Continue reading

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