Author Archives: Shanna

150218 Wednesday

Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with

Mobility + 5-10:

Back Squat,

Wall Ball,

Toes 2 Bar,

MB Get-up.

Strength/Skill Development

Take 15 Minutes to work through A1/2:

A1. : 1-arm DB Snatch (x 10-alternating arms)

A2. : Weighted Dip (@ 20X1; 6-10)

A2.: Weighted Ring Dip (@ 20X1; 6-10)

WOD

Complete 3 sets of A/B/C:

A. : Metcon (AMRAP – Reps)

60s AMRAP Wall Balls (NTE 14/20#-10′)

30s Rest

B. : Metcon (AMRAP – Reps)

60s AMRAP MB Get-ups (Moderate NTE 30/20lbs)

30s Rest

C. : Metcon (Calories)

60s AMRAP Cals on Rower

30s Rest

150217 Tuesday


kenanDL

Main – CrossFit

(No Measure)

AMRAC in 8 Minutes

with Mobility + 2-8:

Romanian Deadlift,

Wall Walk/Axle Press,

KBS,

H/R Push-up.

Strength Development

Spend 15 Minutes cycling A1/2:

A1. : Romanian Deadlift (@ 30×1; 2-4 Rest 30s)

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

A2. : Axle Shoulder Press (@ 30X2; 4-8 )

WOD

Metcon (3 Rounds for reps)

Complete 3 Rounds of:

In 4 Minutes:

400m Row

AMRAP in remaining time

10 KBS (NTE 24/16kg)

10 H/R Push-ups

Rest 2 Min
Post total reps of KB/PUs for each round.

150216 Monday

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Main – CrossFit

(No Measure)

AMRAC in 7 minutes with

Mobility + 3-6:

BTN Thruster,

C2B Pull-up (Strict Rnd 1),

Box Jump-step down,

Kip Swing.

Strength/Skill Development

Spend 20 Minutes alternating b/w A1/2 NTE 5 Sets. Choose one of the 3 options for A2:

A1.: Squat Clean Thruster (x 2-4 Reps (TnG as able))

A2. : Muscle-ups (AMRAP in 20s)

A2. : Kipping Pull-ups (AMRAP in 20s )

Recommend 3 strict pull-ups & 3 strict dips prior to kipping pull-ups.

A2. : Ring Rows (AMRAP in 20s)

WOD

Metcon (AMRAP – Reps)

5 Rounds of:

30s AMRAP Power Clean & Jerk (70-80% of today’s Squat Clean Thruster NTE 135/95#)

30s Rest

30s AMRAP Double Unders

30s Rest

150215 Sunday Recovery

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Main – CrossFit

Recovery Row Intervals 1 (6 Rounds for distance)

Complete 4-6 Rounds of:

Row 90s for distance @ moderate pace

Rest 30s

Side Plank 30-45s per side

Rest 30s b/w sides

Rest 1 minute walking before returning to rower.

Goal: Slightly more distance per round.
Note total time worked in comments for results.

150214 Saturday

Thursday 090212 016

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 4-8:

BTN Thruster,

Good Morning,

Toes 2 Bar,

Burpee Box Jump Over.

Strength Development

: Clean Complex #1 (Spend 15 Minutes Building to a Tough Complex)

Power Clean + 1 Front Squat, Hang Power Clean + 2 Front Squats

WOD

A. : Metcon (Time)

Row 60 Calories

50 Toes 2 Bar

(12 Minute Cap)
Rest exactly 2 minutes upon completion of 50 T2B OR following 12 minute cap before starting B.

25 Burpee Box Jump Overs (Time)

NTE 24/20″

150213 Friday

tirepull

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 4-8:

Power Clean -TnG Practice,

Wall Ball,

C2B Pull-up (Strict Rnd 1),

BTN Press.

Strength/Skill Development

Spend 18 Minutes cycling between A1/2:

A1. : Sumo Deadlift (@ 31X1; x 3-5)

A2. : 1-arm DB Press (@30X1; 3-6)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes:

10 Power Cleans (~60-70% of a multi-rep max NTE 135/95)

20 Wall Balls (NTE 20/14lbs/10′)

300m Run
Every 50m run counts towards 1 rep for partially completed rounds.

150212 Thursday

carlymonkeybar

Carly on “Blue Steel” at the Cox Ave location circa 2010

Main – CrossFit

(No Measure)

AMRAC in 8 Minutes with

Mobility + 4-8:

1-arm DB SDHP–>1-arm DB Snatch,

H/R Push-up,

Toes 2 Bar (Strict Rnd 1),

Rebounding x 15-20s.

Strength Development

A.: Axle Front-Rack Walking Lunge (x 12-20 steps. Rest 90s x 3.)

B. : 1-arm Farmer’s Carry (10 MIn to build to a moderately tough 40m)

WOD

Metcon (AMRAP – Rounds and Reps)

Complete 3 Rounds of:

AMRAP in 3 minutes of:

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

12 H/R Push-ups

16 DUs

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

150211 Wednesday

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Parking lot prowler push at our second location. The K-Mart Plaza on Tunnel Road.

Main – CrossFit

Warm-up (No Measure)

AMRAC in 8 minutes with

Mobility + 4-8:

Front Squat,

Push-up,

C2B Pull-up (Strict Rnd 1).

Strength/Skill Development

Take 16 Minutes to cycle A1/2 (NTE 4 Rounds):

A1. : Back Squat (@30X1; 5-8)

A2. : Weighted C2B Pull-up (@ 21X0; 2-4 )

Partner WOD

Metcon (Time)

First, partners complete 100 burpess with:

10 Rounds of

P1: 5 Burpees

P2: Rest

Immediately into a partner 3k row.

Each team uses one rower and switches at the following intervals:

500,

1000,

1400,

1800,

2100,

2400,

2600,

2800,

2900,

3000-done!