Author Archives: Shanna

140418 Friday

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Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with
Mobility + 4-8:
TnG Deadlift,
Dip,
Wall Ball,
K2E.

Strength/Skill Development

A1. : Back Squat (@ 20X1; 7-10 x 3. )

A2. : Elbowing Row (@ 21X0; 5-8/arm x 3. )

WOD

Metcon (AMRAP – Reps)

Complete 5 rounds of:

30s Wall Balls

30s Rest

30s Sit-ups

30s Rest

At the 12 minute mark complete the Cash Out…

Cash-out

700m Run to Left (Time)

Run the block of the gym turning to the left for time.

140417 Thursday

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Main – CrossFit

Warm-up (No Measure)

AMRAC in 12 minutes with
Mobility + 4-8:
Axle Front Squat,
NGHP,
KBS,
T-Push-up.

Strength/Skill Development

A1. : Weighted Dip (@ 20X1; 3-5 x 4)

A2. : Renegade Row ( X 5-8/arm x 3. )

WOD

Metcon (Time)

600m Row
30 KBS (Moderate NTE 24/16 kg)
15 Burpees
400m Row
20 KBS
10 Burpees
200m Row
10 KBS
5 Burpees

140416 Wednesday

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Main – CrossFit

Warm-up (No Measure)

AMRAC in 8 minutes with
Mobility + 5-10:
Good Morning,
1-arm OH Carry x (50-100m/arm),
Box Jump (Step-Down Round 1).

Strength/Skill Development

Spend 15 minutes working through the following sequence. (NTE 4 Rounds)

A1. : Axle Overhead Walking Lunge (x 10-16 Steps)

A2. : Russian Kettlebell Swing (x 12-20 tough)

A3. : Box Jumps (AMRAP in 20s )

Partner WOD

Metcon (AMRAP – Reps)

AMRAP in 12 minutes

P1: 200m Run

P2: DB Burpee DL Double BSU(1 step up per leg) Moderate Load NTE

140415 Tuesday

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Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with
Mobility + 4-10:
1-arm Suitcase Deadlift,
Wall Ball,
Pull-up (Strict Rnd 1),
Double Under Practice 20s.

Strength/Skill Development

A1. : Back Squat (3-5 x 5)

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

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 minutes

7 Pull-ups (or Ring-rows)

28 Double Unders

100ft Bear Crawl

140414 Monday

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Shanna advances to the second round of the National Pro Fitness League Combine in Vegas this June! 

Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with
Mobility + 4-8:
1-arm OHS,
Single-leg Deadlift ,
Burpee Toes 2 Bar,
BTNP.

Strength/Skill Development

A1. : Overhead Squat (6, 4, 2, 6. Rest 2 minutes. )

A2. : Unilateral Ring-Row (@ 21X1; 3-5/arm x 3. )

Ring-row with 1-arm. Focus on keeping torso square.

WOD

Metcon (AMRAP – Reps)

In 7 minutes

Row 500m

20 Axle FS @ today’s best OHS x 6

AMRAP Burpee Toes 2 Bar in remaining time.

140413 Sunday Recovery

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Cai Idris Luzius was born April 9th at 9:00am 7lbs 6oz  and 20.5″ long. The labor from start to finish was 9 hrs.  Congrats to Moriah on the new addition to her family!

Strength Development

1-arm Farmer’s Carry ( Build to a moderate 40m/arm. (10m=1 rep))

Metcon

Metcon (6 Rounds for reps)

3-6 Rounds of:
500m Row @ sustainable pace.
Rest 2:30 walking.
Discontinue sets of times fall off by more than 3 seconds.

140412 Saturday Mike “Dork” Kennedy

Dork

Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with
Mobility + 4-10:
TnG Deadlift,
Overhead Squat,
C2B Pull-up,
KBS.

Strength Development

A1. : Front Squat (x 4-5 x 4. )

A2 : Kneeling Torso Row (@ 21X0; 4-6 x 4. )

WOD

Mike “Dork” Kennedy (Time)

33 Back Squats (NTE 225/155lbs)
15 Burpees
33 Deadlifts (NTE 225/155lbs)
15 Burpees
33 KB Swings (NTE 32/24kg)
15 Burpees

140411 Friday

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Main – CrossFit

Warm-up (No Measure)

AMRAC in 12 minutes with
Mobility + 5-10:
Romanian Deadlift
KB Windmill
NGHP
Goblet Squat
Toes to Bar.

Strength/Skill Development

A1. : Sumo Deadlift High Pull (x 5-8 x 3.)

A2. : 1-arm DB Overhead Squat (x 5-8/arm x 3. )

WOD

Complete 5 Rounds of the following EMOM (15 minutes total):

A. : Toes-To-Bar (x 5-8. Post score as total reps. )

B. : Goblet Squat ( x 7-10 Moderately Tough. Post total reps. )

C. : Metcon (AMRAP – Reps)

AMRAP Double Unders in 30s.

Post score as total reps.