Author Archives: Shanna

140918 Thursday

Tony putting weight overhead at this past weekend's Master's Comp!

Tony putting weight overhead at this past weekend's Master's Comp!

Tony putting weight overhead at this past weekend’s Master’s Comp!

Main – CrossFit

(No Measure)

AMRAC in 10 minutes with
Mobility + 4-10:
Back Squat,
BTNP,
Rebouding 15s,
C2B Pull-up (Strict Rnd 1),
RKBS.

Strength/Skill Development

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

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

A2. : Handstand Push-ups (Strict HSPU: AMRAP-1 x 3 )

Recommend Shoulder Press of 66% BW prior to HSPU.

WOD

Metcon (AMRAP – Rounds and Reps)

Complete 3 Rounds of:

AMRAP in 3 Minutes:

7 Plank Burpees

14 RKBS – Moderate (NTE 32/24kg)

21 Double Unders

Rest 1 Minute b/w Rounds. Pick up where you left off at the end of each round.

140917 Wednesday

10704003_10205038122497929_981448538326115371_n

10704003_10205038122497929_981448538326115371_n

Main – CrossFit

(No Measure)

AMRAC in 8 Minutes with
Mobility + 4-8:
Axle Front Squat,
Box Jump -Step down -Inc height per round,
C2B Pull-up.

Strength/Skill Development

A. : Hang Power Clean ( 10 minutes to a tough set of 5. )

B. : Waiter’s Carry (8 Minutes to a moderately tough 50m/arm. )

Strength/Skill Development

On Your Way (Time)

500m Row
25 Power Cleans (50-60% of today’s best NTE 115/75lbs)
50 Squats

140916 Tuesday

Neil moving strong through his first competition over the weekend!

Neil moving strong through his first competition over the weekend!

Neil moving strong through his first competition over the weekend!

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility + 5-10:
1-arm DB Thruster,
Tire Drag (25-50m),
Wall Ball,
Bear Crawl (50-100ft).

Strength Development

Spend 15 Minutes alternating b/w A1/2 NTE 4 Rounds.

A1. : Axle Thruster ( x 6-10)

A2. : Bent Over DB Row (@ 21X1; 5-8. )

WOD

Metcon (AMRAP – Reps)

60s Wall Ball (NTE 20/14#/10′)
Rest 30s
60s Tire Drag-Moderate
Rest 30s
60s Bear Crawl
Rest 30s
60s Airdyne
Rest 30s
Combine reps for all three rounds for WB & AD Cals as score.

140915 Monday

Shankle on her way to  2nd place at this weekend's Masters Comp in Concord.

Shankle on her way to  2nd place at this weekend's Masters Comp in Concord.

Shankle on her way to 2nd place at this weekend’s Masters Comp in Concord.

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility + 4-8:
Snatch Press-Under,
1-arm Farmer’s Carry,
KBS,
Box Jump-Step Down,
Inverse Burpee.

Strength/Skill Development

A. : Overhead Squat (10 Minutes to Moderate Triple )

B. : 1-arm Farmer’s Carry (10 Minute to a moderate 50m/arm )

WOD

A. : 3 Minute AMRAP KBS (AMRAP – Reps)

NTE 24/16kg
Rest 2 Minutes.

B. : 3 Minute AMRAP Box Jumps (Step-down) (AMRAP – Reps)

NTE 24/20″
Rest 2 MInutes.

C. : 3 Minute AMRAP Inverse Burpees (AMRAP – Reps)

Ensure head touches ground with FULLY extended arms overhead & legs fully extended in bottom position. Stand straight up with hips/knees fully extended & arms reaching overhead. Jump not required.

140914 Sunday Recovery

Congrats to those that took part in the Master's Competition yesterday in Concord, NC...Tony Hoffman, Neil Duvall, Anna Robertson, Dawn Greene & Kim Shankle! Special shout out to Kim Shankle who took 2nd place! Everyone had a great time & awesome efforts!

Congrats to those that took part in the Master's Competition yesterday in Concord, NC...Tony Hoffman, Neil Duvall, Anna Robertson, Dawn Greene & Kim Shankle! Special shout out to Kim Shankle who took 2nd place! Everyone had a great time & awesome efforts!

Congrats to those that took part in the Master’s Competition yesterday in Concord, NC…Tony Hoffman, Neil Duvall, Anna Robertson, Dawn Greene & Kim Shankle! Special shout out to Kim Shankle who took 2nd place! Everyone had a great time & awesome efforts!

Main – CrossFit

Recovery 1.3 (No Measure)

Complete 2-3 sets of:
30s 1-arm Farmer carry, Rt
30s Rest
30s MB Get-up on Rt
30s Rest
30s 1-arm Farmer carry, Lt
30s Rest
30s MB Get-up on Lft
30s Rest
30s Rt Side Plank
30s Rest
30s Battling Ropes
30s Rest
30s Lft side Plank
90s Rest

140913 Saturday

IMG_7415

IMG_7415

Main – CrossFit

(No Measure)

AMRAC in 15 Minutes with
Mobility + 5-10:
1-arm OHS,
C2B Pull-up (Strict Rnd 1),
Back Squat,
Plank Burpee Box Jump.

WOD

Habits (4 Rounds for calories)

Complete 4 Sets of:

In 3 Minutes Complete:

7 Back Squats (Start @ ~70% of multi-rep max & build as able)

14 Plank Burpee Box Jumps (NTE 16/20″)

Max Calorie Row in Remaining Time.

Rest 6 Minutes b/w Sets.

140912 Friday

MLAT

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility + 4-8:
Stone 2 Shoulder,
Ring-Row,
1-arm DB Thruster,
C2B Pull-ups (Strict Rnd 1).

Strength Development

Split Jerk (12 Minutes to build to a Tough Single. )

WOD

Complete a 15 Minute EMOM alternating between each of the following stations. Wave load as desired at each station.

A1. : Stone to Shoulder ( x 6 alternating)

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

A2. : Shoulder to Overhead (x 4 TNG @ 60-70% of today’s best)

Utilize push-press, push-jerk or split jerk.
Push-press or push-jerk recommended.

A3. : Ring Rows (x 8 Moderate effort. )

140911 Thursday

september-11-remembrance-2

Main – CrossFit

(No Measure)

AMRAC in 12 minutes with
Mobility + 5-10:
1-arm OH Carry,
Sumo Deadlift,
Wall Ball,
Ring-Row,
Burpee.

Strength Development

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

A2. : 1-arm DB High-Pull (@ 21X0; 5-8/arm x 4. )

WOD

Remembrance (Time)

21-15-9

Power Clean (50-60% of a multi-rep max NTE 115/75lbs)

Burpee