Author Archives: Shanna

140821 Thursday

Leslie on her wedding day!

Leslie on her wedding day!

Leslie on her wedding day!

Main – CrossFit

(No Measure)

AMRAC in 12 Minutes with
Mobility + 5-12:
Front Squat,
C2B Pull-up (Strict Rnd 1),
Slammer,
Axle Press x 5 + Push-Press x 5,
Bear Crawl x 50ft.

Strength/Skill Development

Squat Clean (1.1.1 Rest 10s x 5 sets. Rest 2 Minutes )

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes

8 Axle Push-Press (Moderate ~ 60-70% multi-rep NTE 115/75lbs)

10 Slammer (NTE 30/20lbs)

100ft Bear Crawl

200m MB Carry (50m shuttle x 4, 100m/shoulder)
Every 50ft & 50m counts as 1 rep for partial rounds.

140820 Wednesday

Urban Legend or Myth?
 
Stone to shoulder at Target gets you a 10% discount?

Urban Legend or Myth?   Stone to shoulder at Target gets you a 10% discount?

Urban Legend or Myth?
Stone to shoulder at Target gets you a 10% discount?

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility + 4-12:
OHS,
C2B Pull-up (Strict Rnd 1),
Burpee Box Jump Over (Step down Rnd 1),
1-arm DB HP–>DB SDHP.

Strength/Skill Development

Spend 15 Minutes alternating b/w A1/2:

A1. : 1-arm Farmer’s Carry ( x 30-50m/arm. )

A2. : Front Leaning Rest (Rings) (30-60s. Focus on full shoulder protraction. )

Post accumulated seconds over sets as reps.

WOD

Complete 3 Rounds of A1/2:

A1. : Metcon (3 Rounds for reps)

45s 1-arm DB SDHP-alternating – Moderately Tough NTE 55/40lbs.

45s Burpee Box Jump overs (NTE 24/30″)

Rest 30s.

A2. : 90s Row for Calories (3 Rounds for reps)

Complete 3 Rounds.
Rest 3 Minutes b/w A1 & 2.

140819 Tuesday

Kate standing up 225lbs hitting a clean PR this weekend!

Kate standing up 225lbs hitting a clean PR this weekend!

Kate standing up 225lbs hitting a clean PR this weekend!

Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 Minutes with
Mobility + 3-10:
Axle Front Squat,
Ring-Row w/1s pause against chest,
KB Good Morning,
Man-Maker.

Strength/Skill Development

A1. : Romanian Deadlift (@ 20×1;5-8 x 4. )

A2. : Axle Shoulder Press (@ 21X1; 5-8 x 4. )

Partner WOD

Metcon (AMRAP – Rounds and Reps)

Partners alternate after each rounds to complete as many rounds and reps as possible in 12 minutes of:

4 Man-Makers-Moderate

12 Steps Walking Lunge

140818 Monday

Katie Nery (1st-Womens' Masters) & Kate Carson(1st Women's Rx) at Battle to the Summit this weekend!

Katie Nery (1st-Womens' Masters) & Kate Carson(1st Women's Rx) at Battle to the Summit this weekend!

Katie Nery (1st-Womens’ Masters) & Kate Carson(1st Women’s Rx) at Battle to the Summit this weekend!

Main – CrossFit

(No Measure)

AMRAC in 10 minutes with
Mobility + 4-8:
Back Squat,
KBS,
Turkish Get-up (with DB as needed),
Dip.

Strength/Skill Development

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

A1. : 1-arm Waiter’s Walking Lunge (x 10 steps/arm. )

Carry DB in front rack position. Use of Fat Gripz recommended.

A2. : Toes-To-Bar (AMRAP -2. )

Sub Toes THRU Rings or 20s AMRAP of Plank Burpees.
Post result of best set.

WOD

A. : Metcon (AMRAP – Rounds and Reps)

AMRAP in 4 Minutes

20 Double Unders
10 KBS (NTE 24/16kg)

Rest 2 Minutes.

B. : 4 Minutes Turkish Get-ups (AMRAP – Reps)

AMRAP Turkish Get-ups in 4 Minutes
Alternate arms
NTE 24/16kg.
Utilize a DB as needed.

140817 Sunday Recovery 2.0

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Main – CrossFit

 

Recovery 2.0 (No Measure)

Complete 2-4 Rounds at conversational pace:

1 minute Airdyne
1 minute Ski Erg
1 minute Row
1 minute Bear Crawl
1 minute Walking Lunge
3 Minutes Mobility

140816 Saturday

All the best to Kyle as he heads back to school for the fall!

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility + 5-10:
Squat Clean,
1-arm DB Press,
Inverse Burpee,
C2B Pull-up (Strict Rnd 1).

Strength Development

A.: Axle Shoulder Press ( 4-6 x 3. Rest 2 Minutes. )

B.: Axle Shoulder to Overhead (x 2-3 x 3. Rest 2 MInutes )

Utilize push-press or push-jerk.

WOD

Got That Vibe (Time)

15-12-9

Squat Clean (60-70% multi-rep max NTE 135/95lbs)

C2B Pull-up

140815 Friday

Battle to the Summit at Summit CF this Saturday!

Battle to the Summit at Summit CF this Saturday!

Battle to the Summit at Summit CF this Saturday!

Main – CrossFit

(No Measure)

AMRAC in 15 MInutes with
Mobility + 4-8:
BTN Thruster,
DB Muscle Snatch–>DB Snatch,
Stone 2 Shoulder + Squat,
Side Plank (30-60s/side)
Burpee Box Jump (Step-down Rnd 1).

Strength/Skill Development

Hang Clean (3-5 x 5. Rest 2 Minutes )

Ensure each rep includes a full front squat.

WOD

Creep (Time)

10-8-6-4-2

DB Snatch -Alternating Moderate (NTE 65/45lbs)

Burpee Box Jump (NTE 24/20″)
This workout was last completed on Tuesday 140325.

140814 Thursday

#TBT John knocking out Fran with Randy looking on.

#TBT John knocking out Fran with Randy looking on.

#TBT John knocking out Fran with Randy looking on.

Main – CrossFit

(No Measure)

AMRAC in 10 minutes with Mobility + 5-10: OHS, 1-arm DB HP, Rebounding (20s), Dip.

Strength Development

Alternate between A1/2 for 15 minutes (NTE 3 Sets).

A1. : 1-arm Farmer’s Carry (x 100m/arm )

A2. : Ring Push-up (@ 20X1; AMRAP -2 )

WOD

Summertime (3 Rounds for reps)

Complete 3 Sets: Within 3:30 Run 400m AMRAP DUs in remaining time. Rest 90s.