Author Archives: Shanna

141030 Thursday


Main – CrossFit

(No Measure)

AMRAC in 8 Minutes with

Mobility + 4-6:

1-arm OH Carry,

1.25 Back Squat,

NGHP,

Burpee Over Bar.

Strength/Skill Development

Spend 17 Minutes alternating b/w A1/2

A1. : 1.25 Back Squat (x3-6)

Get as deep as possible into the squat, come up past your sticking point & descend again as far as possible into the bottom then stand it up for one rep.

A2. : 1-arm Farmer’s Carry (x 50m/arm )

WOD

Shankle (Time)

40 Calorie Row

40 Power Cleans NTE 115/75lbs

40 Burpees Over Bar

40 Calorie Row
Use ~50-60% of today’s best 1.25 Back Squat x 6.

141029 Wednesday


Main – CrossFit

(No Measure)

AMRAC in 12 Minutes with

Mobility + 4-8:

Axle Front Squat,

C2B Pull-up (Strict Rnd 1),

1-arm DB Press,

Barbell Bent Over Row,

Box Jump (step down Rnd 1).

Strength/Skill Development

Power Clean (10 Minutes to a moderately tough TnG x 2-3)

WOD

Irene (AMRAP – Rounds and Reps)

AMRAP in 15 minutes of:

5 Pull-ups

10 Box jumps (NTE 24/20″)

20 Double unders

30s Rest b/w rounds.
This WOD was last completed 110827.

141028 Tuesday

Fresh tape...now matches colored plates!!

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 5-10:

Sumo Deadlift,

T-Push-up,

KBS,

C2B Pull-up (Strict Round 1)

BTN Thruster.

Strength Development

A1. : Thruster (10-15 x 3 )

A2. : Weighted Pull-ups (@21X0; 2-4 x 3)

WOD

Metcon (Time)

20 hang power cleans (Today’s thruster max x 15 NTE 115/85 )

700m run

15 hang power cleans

400m run

10 hang power cleans

200m run

5 hang power cleans

100m run

141027 Monday

Excellence in Motion Seminar at CFA this past weekend.

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 6-10:

OHS,

1-arm DB High-pull,

Axle F/R Walking Lunge,

ManMaker.

Strength/Skill Development

Spend 18 MInutes alternating b/w A1/2 NTE 4 Rounds.

A1. : Good Mornings ( @ 30X1; 6-10 )

A2. : 1-arm DB Hang Muscle Snatch (x 4-8/arm)

WOD

Metcon (Time)

Complete 4 Rounds of:

P1: 250m Row

P2: AMRAP DB Manmakers (Moderate NTE 35/25lbs)

Subtract 1s off overall time for every DB MM completed. Post adjusted score.

141025 Saturday

Remember party for Seth & Jana's new baby boy on Sunday at 3p!!

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 5-10:

Axle Front Squat,

DB Bent Over Row,

BTN Press–>Push Press,

T2B.

Strength/Skill Development

Squat Clean and Jerk (Build to a tough double in 15 Minutes )

WOD

Metcon (Time)

15-12-9

Squat Clean (70-80% of today’s max NTE 165/115lbs)

Burpee

Cash-out

1-arm Farmer’s Carry (Build to a moderately tough x 50m/arm. )

141024 Friday

Ladies' Night @ CFA! Look for the next date in November soon!

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 5-8:

Sumo Good Morning,

Narrow Grip High-pull,

Dip,

Wall Ball.

Strength Development

Take 15 Minutes to alternate b/w A1/2 NTE 4 Rounds.

A1. : Sumo Deadlift High Pull ( x 6-10. )

A2. : Weighted Dip (@ 30×1; 2-4)

A2. : Weighted Ring Dip (@ 30×1; 2-4)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 Minutes:

800m Row

40 Wall Balls (NTE 20/14,10′)

600m Row

30 Wall Balls

400m Row

20 Wall Balls

200m Row

10 Wall Balls
Every 10m on the rower is 1 rep. ie. 800m = 80 potential points!

141023 Thursday

Congrats to Libby & Maggie on their marriage!

Main – CrossFit

(No Measure)

AMRAC in 10 MInutes with

Mobility + 4-6:

Snatch Press-Under,

Narrow Grip High-Pull,

Axle Front Squat,

Box Jump (Step down Rnd 1),

C2B Pull-up (Strict Rnd 1).

Strength/Skill Development

Overhead Squat (8, 6, 4, 2, 8. Rest 2-3 Minutes for Mobility. )

WOD

Metcon (AMRAP – Rounds and Reps)

Complete 3 Sets of:

AMRAP in 3 Minutes:

7 Axle Front Squats @ 50-60% max NTE 115/75lbs.

7 Box Jumps (NTE 30/24″)

7 C2B Pull-ups/Ring-Rows

Rest 1 Minute b/w rounds. Pick up where you left off.

141022 Wednesday

10668792_10102857258073944_6798910483081532017_o

Main – CrossFit

(No Measure)

AMRAC in 12 Minutes with

Mobility + 5-8:

Overhead Squats,

DB Single Leg Deadlift,

C2B Pull-up (Strict Rnd 1),

KBS.

Strength Development

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

A2. : Axle Push-Press (x 6-12 x 3. )

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 minutes of:

200m run

15 KBS (Moderately Tough NTE 2/1.5 pd)
Every ~50m counts as one rep for any partial rounds.

This WOD was last completed Tuesday 130723.