Author Archives: Shanna

150227 Friday


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Main – CrossFit

(No Measure)

AMRAC in 8 Minutes with

Mobility + 5-10:

Axle Front Squat,

1-arm DB HP,

Rebounding 15-20s,

OHS w/Jump Rope.

Strength/Skill Development

Take 15 Minutes to cycle through A1/2 NTE 4 Rounds.

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

A2.: Kneeling Torso Row (@ 31X0; 5-8/arm )

WOD

Complete 2 Rounds of:

A2.,: Metcon (AMRAP – Rounds and Reps)

AMRAP in 4 Minutes:

8 DB Snatch-alternating arms (Moderately Tough NTE 70/50lbs)

16 OHS w/Jump Rope

24 Double unders

Rest 2 Minutes b/w Rnds. Pick up where you left off.
,

150226 Thursday

Coach Rice: Pisgah Productions Double Dare Mountain Bike Adventure Race 2014: FINISHER!

CFA is Open!

Classes will run on Schedule. Drive safe.

Main – CrossFit

(No Measure)

AMRAC in 8 Minutes with

Mobility + 5-12:

RKBS,

1-arm OHS,

Dip,

Wall Ball.

Strength Development

Spend 20 Minutes alternating A1/2:

A1.: Deadlift ( 32X1; 3-5)

A2. : Turkish Get Up (x 1-2/arm)

WOD

Metcon (Time)

4 Round of:

10 Plank Burpees

15 Wall Balls (14/20#-10′)

300m Run

150225 Wednesday

Zach-Small

Main – CrossFit

(No Measure)

AMRAC in 8 minutes with

Mobility + 3-6:

BTN Thruster,

C2B Pull-up (Strict Rnd 1),

Box Jump-step down,

Kip Swing–>T2B.

Strength/Skill Development

Spend 20 Minutes alternating b/w A1/2 NTE 5 Sets. Choose one of the 2 options for A2:

A1.: Squat Clean Thruster (x 1-2 Reps (TnG as able))

A2. : Muscle-up + Ring Dips (AMRAP -2. )

Complete MU followed by designated number of Ring Dips

A2. : Weighted Dip (@ 20X1; 4-8)

WOD

Metcon (AMRAP – Reps)

AMRAP in 10 Minutes

10-8-6-4-2

Squat Clean (70-80% of today’s best NTE 135/95lbs)

Burpee over the Bar

Toes 2 Bar
90 reps in a full round. If you complete the cycle with time remaining go back to the round of 10.

150224 Tuesday

WFORWARRIORS194

Main – CrossFit

(No Measure)

AMRAC in 8 minutes with

Mobility + 4-10:

Back Squat,

Toes 2 Bar,

1-arm OH Carry,

Slammer,

Box Jump (Step down Rnd 1).

Strength/Skill Development

Spend 20 Minutes cycling A1-3 NTE 4 Rounds.

A1. : Back Squat (@ 30×1; 4-6. Rest 45s)

A2. : Axle F/R Box Step-up (x 8-12 alternating Rest 45s)

A3. : Strict Pull-ups (AMRAP in 30 seconds )

Combine reps for all sets for score.
Rest 90s b/f returning to A1.

A3 : Ring Rows (AMRAP in 30 seconds )

Rest 90s b/f returning to A1.

WOD

A. : 500m Row (Time)

Max Effort 500m Row
95% effort

Rest exactly 1 minutes b/f beginning B.

B. : Metcon (Time)

Complete 3 Rounds of:

15 Slammers (Moderate NTE 30/20lbs)

20 Box Jumps (NTE 24/20″)
Rest exactly 1 minute before beginning C.

C.: 500m Row (Time)

Max Effort 500m Row

150223 Monday

Becca on her way to a snatch PR at last weekend's MD Open!

 

Main – CrossFit

(No Measure)

AMRAC in 10 minutes with

Mobility + 4-8:

BTN Thruster,

F/R KB Hold 20s,

Tire Flip,

Stone 2 Shoulder.

Strength/Skill Development

Spend 15 minutes cycling b/w A1/2:

A1. : Russian Kettlebell Swing (x 15-20)

A2.: 1-arm DB Press (x 5-10/arm)

A2. : Handstand Push-ups (AMRAP in 30s)

Post best set in 30s.

WOD

Rest exactly 1 minutes b/w stations A-E. Complete each station once for max effort.

A. : Metcon (AMRAP – Reps)

Tire Flips: AMRAP in 2 Minutes

B. : Metcon (AMRAP – Reps)

F/R Double KB Hold (NTE 24/16kg)

AMRAP Seconds in 2 Minutes.
Note total seconds as reps.

C.: Metcon (AMRAP – Reps)

Stone 2 Shoulder: AMRAP in 2 Minutes-Alternating Shoulders (Moderate-NTE 80/50lbs)

D. : Airdyne Max in 2 minutes (Calories)

for cals

E. : Front Leaning Rest (Rings) (AMRAP Seconds in 2 Minutes. )

Note total seconds as reps.

150222 Sunday Recovery

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Main – CrossFit

Recovery 3.2 (No Measure)

Complete 3-5 Sets @ 70-80%:

60s AirDyne

60s Bear Crawl

60s Walking Lunge -slow to steady pace

60s Side Plank (30s/arm-forearm support)

60s 1-arm OH Carry (30s/arm) -Moderate

60s Row

150221 Saturday

photo (76)

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 4-8:

Snatch Press-under,

TnG Deadlift,

C2B Pull-up (strict Rnd 1),

Rebounding–>Double unders 15-20s.

Strength Development

: Overhead Squat (@ 30X1; 5-3-1-5-3-1. Rest 2 Minutes. )

WOD

The Twilight (AMRAP – Reps)

AMRAP in 6 Minutes

10 Deadlifts (@~40% max NTE 85/135lbs)

30 Double Unders

15 Deadlifts (@~50% max NTE

125/185lbs)

30 Double Unders

20 Deadlifts ( ~60% max NTE 145/205lbs)

30 Double Unders

150220 Friday

Main – CrossFit

(No Measure)

AMRAC in 8 Minutes with

Mobility + 3-8:

Axle Overhead Squat,

Power Clean -TnG Practice-Light!,

Burpee to 6″ Reach,

Box Jump (step down Rnd 1).

Strength/Skill Development

Take 20 Minutes to cycle through A1/2 NTE 4 Rounds.

A1. : Single Leg Deadlift (@ 30X1; 3-6/leg. Rest 30s b/w legs & A2. )

A2. : Bar Facing Burpees (AMRAP – Reps)

Max reps in 60s.
Start first set at steady pace & work to increase speed/intensity each set.

Rest 2 Minutes b/f advancing back to A1.

WOD

Get Lucky (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes:

9 Burpees to 6″ reach

12 Power Cleans (40-50% of a multi-rep max NTE 95/65lbs)

15 Box Jumps (NTE 24/20″)