Month: July 2014

07/21/14

A) Back squat Week 5 B) AMRAP 15 10 pistols 20 box jumps 30 hspu 40 t2b 50 jumping lunges Oly A) Power snatch + hang snatch + pause overhead squat B) Front squat, one and one quarter squats

Fall semester updates

We’ll be starting and changing a few things in the next couple months. Rewards: refer a friend or family member, get some money! Each time you get someone to do CrossFit 101, you get a gift card. If the same person signs up as a member, you get another gift card. We’ll have about 5…

07/18/14

-open gym/rest day- Don’t forget the potluck cook out on Saturday after the free team wod. It sure would be nice if everyone coming would rsvp and let us know what and who they might be bringing with. Sure would suck if we don’t have any plates or napkins tomorrow! https://www.facebook.com/events/312543448922889/ Again, I’ll be providing…

07/17/14

A) Jerk balance Working on foot work and bringing your chest through on the jerk B) Jerk dip squat Focus on keeping an upright torso with a heavy weight C) AMRAP 8 15 hang squat cleans, 135/65 15 hang squat cleans, 155/85 15 hang squat cleans, 175/105 15 hang squat cleans, 195/125 D) Core Hip…

07/16/14

A) Mobilize Mobilize Mobilize! B) Overhead squat 1RM from the floor C) 3x 800m run 25 burpees 10 thrusters Oly Power Clean + front squat + hang clean, EMOM 12 Jerk, heavy single then 20RM

07/15/14

A) Agility drills Coaches will put you through a few drills, then you’ll attempt Part B – Repeat for a total of 3 rounds B) Zigzag Sprint 3 attempts for fastest time – winner doesn’t have to do burpees! C) 18-12-6 Heavy-ass deadlifts Regular ol’ box jumps Gymnasty EMOM 12 -minute 1: 2-4 strict muscle…

07/14/14

A) Back squat Week 4 B) AMRAP 10 Handstand walk practice C) AMRAP 15 30 double unders 20 wall balls, 30/20 10 power snatches, 135/95 Every picture is like a “Where’s Waldo” with a diet dew bottle… Oly Power clean + front squat + clean Klokov press + Overhead squat down + Sots press +…

07/11/14

-open gym / rest day – Don’t forget, Terrapin Brewery tomorrow at 530pm! Establish some heavy singles or attempt some personal records. I’m going to start using percentages more often now and I’ll try my best but I won’t be able to guess everyone’s max lifts.

07/10/14

A) Good mornings 15 minutes to work the posterior chain while practicing proper hinging & proper recruitment of the glutes and hamstrings B) Split jerk drop, behind-the-neck 15 minutes to work on foot positioning and speed into the lunge C) Split jerk to knee 15 minutes to work on stability and ROM D) “Grace” 30…

07/09/14

A) Every 2 minutes for 16 minutes Clean complex B) Every 90 seconds for 12 minutes Snatch complex C) AMRAP 8 50 du 40 wb 30 c2b 20 pistol 10 burpee Oly Back squat, heavy single Halting snatch pull (below knee, above knee, explode! Slowly lower back to ground), up to 110%1RM x10 Power snatch,…