Author Archives: Shanna

140731 Thursday

Congrats to Anthony for taking 1st in the Rx Division of the Greenville Games this past weekend!

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility + 6-10:
Sumo Deadlift High-pull,
T-Push-up,
1-arm DB Waiter’s Squat,
Ring-row with pause against chest.

Strength Development

A1. : Back Squat (@ 20X1; 10, 8, 6, 4, 2. )

A2. : 1-arm DB High-Pull (@ 21X0; 4-6 x 4. )

WOD

What Now (4 Rounds for time)

Complete 4 Sets of:

At top of every 3 Minutes:

8 Sumo Deadlift High-pull (Moderate ~30-40% of today’s best BS x 2 NTE 115/75lbs)

16 Burpees AFAP

Run 100m (Shuttle Run 25m x 4)

140730 Wednesday

Airplanes & handstands- two of Thomson's favorite things!  :)

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility + 4-12:
1-arm OHS,
Good Morning,
Plank Burpee Lateral Box Step Over, Slammer.

Strength Development

Spend 18 minutes circulating through A1-3:

A1. : Axle Front-Rack Walking Lunge (x 10-16 Steps Alternating )

A2. : Kettlebell Swing w/1s OH (x 10-16 )

American KBS with 1 second hold when KB is fully overhead.

A3. : Row 30 seconds (Calories)

Post combined calories from all sets.

Partner WOD

One parter works through the full sequence AFAP while the other rests. Once each have completed a round that is scored as two rounds.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes:

10 Slammers (NTE 30/20lbs)

8 Plank burpee lateral Box Step-over (NTE 24/20″)

50ft Bear Crawl

140729 Tuesday

kenanDL

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility + 6-12:
Romanian Deadlift,
1-arm DB OH Carry,
Axle Front Squat,
T2B (Strict Rnd 1).

Strength Development

Hang Clean Complex #1 (Spend 12 Minutes building to a heavy complex. )

Hang Power Clean x 2 + FS x 1

WOD

A. : Metcon (AMRAP – Rounds and Reps)

AMRAP in 4 Minutes

8 Deadlifts (@ 70-80% of today’s best complex NTE 135/95lbs)

6 Hang Power Clean

4 Front Squats

24 Double Unders

Rest 2 Minutes before B.

B. : 1000m Row (Time)

Max Effort 1000m Row

140728 Monday

Congrats to Kim rocking out 3rd place at the Greenville Games this weekend!

Congrats to Kim rocking out 3rd place at the Greenville Games this weekend!

Congrats to Kim rocking out 3rd place at the Greenville Games this weekend!

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility + 4-12:
BTN Thruster,
MB Get-up,
Wall Ball,
C2B Pull-up (Strict Rnd 1).

Strength Development

A1. : Deadlift (@ 32X1; x 3-6 x 4)

A2. : Axle Shoulder Press (@ 30X1; x 3-6 x 4. )

A2. : Handstand Push-ups (AMRAP in 20s x 4. )

Post accumulation of all reps.
Recommend 66% BW strict press prior to HSPU.
Strict or kipping as able.

WOD

Metcon (AMRAP – Reps)

In 8 MInutes Complete:

700m Block Run to left

35 Wall Balls (NTE 20/14lbs-10′)

AMRAP MB Get-ups -alternating (NTE 30/20lbs)

140726 Saturday

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility + 4-10:
1-arm Farmer’s Carry,
Goblet Squat,
T2B (Strict Rnd 1),
Axle Sh 2 OH (Strict Press Rnd 1).

Strength Development

Spend 18 Minutes working through A1-3:

A1. : Stone to Shoulder ( x 2-4/side )

With stone or medicine ball take object from ground up to shoulder. 1 step or 2 step method is appropriate.

A2. : Weighted Dip (@ 30X1; 4-8 (Gravitron 8-12))

Utilize BW when reporting load. Add if weighted or subtract with gravitron.

A3. : Renegade Row ( X 8-12 alternating )

WOD

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Metcon (Time)

Complete 3 Rounds of:

9 T2B (Sub T2Rings or Plank Burpees)

6 Axle Shoulder to Overhead (70-80% of a multi-rep max NTE 115/85lbs)

300m Run

140725 Friday

burpees 1

Main – CrossFit

(No Measure)

AMRAC in 8 Minutes with
Mobility + 4-10:
1-arm OHS,
Good Morning,
Dip,
Rebounding x 20s.

Strength Development

A1. : Axle Front Rack Reverse Lunge (@ 20×1; x 16-20 x 3. )

A2. : Narrow Grip High Pull (NGHP) (@ 21X0; 8-12 x 2. )

WOD

Complete 3 sets of the following:

Metcon (3 Rounds for reps)

In 3 Minutes:

350m Row

10 Burpees AFAP

AMRAP Double Unders

Rest 3 Minutes

140724 Thursday

Shanna with 2013 CF Games Champ Sam Briggs!

Main – CrossFit

(No Measure)

AMRAC in 12 minutes with
Mobility + 6-12:
Back Squat,
1-arm DB Press,
Plank Roll,
C2B Pull-up(Strict Rnd 1).

Strength Development

A1. : 1-arm DB Push-Press ( x 4-8/arm x 4.)

A2. : Barbell Row (@ 21X1; 4-8 x 3. )

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes

12 Power Cleans (Today’s best BB Row x 8 NTE 135/95lbs)

300m Run

9 Power Cleans

200m Run

6 Power Cleans

100m Run

140723 Wednesday

John lunging it out in France!

Main – CrossFit

(No Measure)

AMRAC in 15 minutes with
Mobility + 5-8:
Snatch Press-under,
Stone 2 Shoulder + Squat,
1-arm DB HP,
T2B,
Box Jump (Step down Rnd 1)

Strength Development

3-Position Snatch (High to Low) ( 12 Minutes to build to a moderately tough complex)

Mid-hang snatch, BTK Snatch, Snatch from the floor. Complete power or full squat as appropriate for load per set & your present ability.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Minutes:

7 Front Squats (Use today’s best load from snatch complex)

7 T2B (T2Rings or Plank Burpees)

7 Box Jumps (NTE 24/20″)