Author Archives: Shanna

140722 Tuesday

Mother-Daughter Ring-Rows.

Main – CrossFit

(No Measure)

AMRAC in 8 Minutes with
Mobility + 4-10:
OHS,
DB RBSU,
C2B Pull-up,
Inv Burpee.

Strength Development

A1. : Deadlift (TnG 3-5 x 5. )

A2. : 1-arm DB Press (@ 21X1; 3-6 x 4. )

WOD

A. : Metcon (3 Rounds for reps)

30s Right Leg DB RBSU (Moderate)
30s Left Leg DB RBSU

30s Rest

B. : Metcon (3 Rounds for reps)

60s Inverse Burpees

30s Rest

C. : Metcon (3 Rounds for reps)

60s Airdyne @ 85%

30s Rest

140721 Monday

All in the family!

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility + 6-12:
Thruster,
1-arm DB High-pull,
H-R Push-up,
KBS.

Strength Development

A1. : Front Squat (4-8 x 4. )

A2. : 1-arm DB Bent Over Row (@21X1; 4-8/arm x 3. )

WOD

While You Were Sleeping (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes
Row 300m
20 KBS (NTE 24/16kg)
10 H/R Push-ups

140720 Sunday Recovery

13045_crossfit_full_0001

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

140719 Saturday

Max Patch

Main – CrossFit

(No Measure)

AMRAC in 12 Minutes with
Mobility + 5-10:
Power Clean + Front Squat,
1-arm DB HP,
Box Jumps (Step-down Rnd 1),
T-Push-up.

Strength/Skill Development

A1. : Back Squat (@ 30X1; 1-3 x 4. )

A2. : Weighted C2B Pull-up (@ 21X0; 1-3 x 4. (Gravitron @ 21X0; 3-6 x 4))

WOD

Metcon (Time)

400m Row

15-12-9
Power Clean (60-70% multi-rep max NTE 135/95lbs)
Box Jump Over (NTE 24/20″)

400m Row

140718 Friday

Shanna at the Grid League Draft.

Main – CrossFit

(No Measure)

AMRAC in 12 MInutes with
Mobility + 4-12:
Continental Clean,
Dip,
T2B,
MB Squat on Shoulder.

Strength/Skill Development

A1. : Continental Clean (1-3 x 5)

A2. : 1-arm DB Overhead Squat (x 3-6/arm x 4. )

WOD

Metcon (AMRAP – Rounds and Reps)

Complete 3 Rounds of:

AMRAP in 3 MInutes
10 Slammers (NTE 30/20lbs)
12 MB Squats (6/shoulder)
100m Run

Rest exactly 1 minute b/w rounds.
Pick up wherever you left off.

140717 Thursday

magicam-photo

Main – CrossFit

(No Measure)

AMRAC in 10 minutes with
Mobility + 5-12:
1-arm Farmer’s Carry,
BTNP,
Wall Ball,
Side Plank 30-45s/side.

Strength/Skill Development

Take 20 Minutes to work through A1-3 resting as needed b/w sets.

A1. : 1-arm RKBS (x 6-10/arm)

A2. : Box Jump for Height (x 1.1.1. Step down & rest 5s b/w each. )

A3. : Row 60s (3 Rounds for calories)

For Calories.

WOD

Metcon (Time)

20-15-10-5

RKBS (Use load from best 1-arm swing)

Ring or H/R Push-ups (Rx: Ring Push-ups)

140716 Wednesday

Congrats to Roderick for his great showing on Sunday at for the tri at Furman University in Greenville,SC his 7th race of the season. He finished (250m swim , 16mi bike, 3.1mi run) (19.75 miles) in 1:30 when his goal for the race was 1:45!  Keep up the great work Roderick!

Congrats to Roderick for his great showing on Sunday at for the tri at Furman University in Greenville,SC his 7th race of the season. He finished (250m swim , 16mi bike, 3.1mi run) (19.75 miles) in 1:30 when his goal for the race was 1:45!  Keep up the great work Roderick!

Congrats to Roderick for his great showing on Sunday at for the tri at Furman University in Greenville,SC his 7th race of the season. He finished (250m swim , 16mi bike, 3.1mi run) (19.75 miles) in 1:30 when his goal for the race was 1:45! Keep up the great work Roderick!

Main – CrossFit

(No Measure)

AMRAC in 12 minutes with
Mobility + 4-10:
Sumo Deadlift,
1-arm OH Carry,
C2B Pull-up (Strict Rnd 1),
Burpee over the Bar.

Strength Development

A1. : Axle Thruster (6-8 x 3. )

A2. : Ring Rows (@ 31X1; 6-8 x 3. )

Either no score or can note inches bottom of ring falls relative to shoulder when standing next to ring.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes:

8 Sumo Deadlifts (~50-60% of a multi-rep max NTE 165/115lbs)

12 Burpees over the Bar

300m Run
Count approximately every 50m run as 1 rep for partial rounds.

140715 Tuesday

Neil's garage gym he used while vacationing in NY.

Neil's garage gym he used while vacationing in NY.

Neil’s garage gym he used while vacationing in NY.

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility + 5-10:
Back Squat,
1-arm DB High Pull,
KB Good Morning,
Dip.

Strength/Skill Development

A1. : 1-arm DB Muscle Snatch ( x 4-8 alternating sides x 4)

A2. : Axle Front Rack Reverse Lunge ( x 12-16 Steps x 3. )

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes:
Row 500m
1-arm DB C&J x 10/arm (today’s best MSn x 8)
Row 400m
1-arm DB C&J x 8/arm
Row 300m
1-arm DB C&J x 6/arm
Row 200m
1-arm DB C&J x 4/arm
Count every 10m on rower as 1 rep. ie 500m = 50 reps.