Author Archives: Shanna

140825 Monday

Welcome Home Randy!

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility + 4-8:
Sumo Romanian Deadlift,
Axle Shoulder Press,
Wall Ball,
C2B Pull-up (Strict Rnd 1).

Strength Development

A1. : Axle Shoulder to Overhead ( 4-6 x 4 )

Utilize push-press or push-jerk.

A2. : Suitcase Deadlift (@30X1; 5-8/arm x 3)

WOD

Rise-up (Time)

20-15-10-5
Wall Ball (NTE 20/14lbs, 10′)
Burpee
200m Run after each round.

140824 Sunday Recovery 2.2


Main – CrossFit

Recovery 2.2 (AMRAP – Rounds and Reps)

AMRAP in 20 Minutes @ 85% -Sustainable Effort

10 Axle Front Squat @ 40-50% max NTE 115/70lbs

20 Cals Airdyne

400m Sandbag Carry light NTE 50/25lbs

10 Cals Ski Erg

140823 Saturday

Watch PHX Rise Vs DC Brawlers at 9p EST Saturday August 23rd on the live stream at www.npgl.com!

Main – CrossFit

(No Measure)

AMRAC in 10 MInutes with
Mobility + 4-10:
Deadlift,
Dip,
Axle F/R Walking Lunge,
Box Jump (Step-down Rnd 1).

Strength Development

A1. : Barbell Row (@ 21X1; 4-8 x 4)

A2. : 1-arm DB OH Carry (x 50m/arm)

WOD

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

140822 Friday

Next Weightlifting Club starts Sept 1st! See Becca or Zach to get signed up today!

Next Weightlifting Club starts Sept 1st! See Becca or Zach to get signed up today!

Next Weightlifting Club starts Sept 1st! See Becca or Zach to get signed up today!

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility + 4-12
Back Squat,
KB Windmill,
Push-up,
Pull-up (Strict Rnd 1).

Strength Development

Back Squat (12 Minutes to build to a tough double)

Partner WOD

Metcon (AMRAP – Rounds and Reps)

Partner Cindy

AMRAP in 20 Minutes with 1 person moving through a full round at a time:

5 Pull-ups (Scale with Ring-rows or Rx+ as C2B)

10 Push-ups

15 Squats
Post total rounds & reps as completed by the team.

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.