Author Archives: Shanna

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

140910 Wednesday

photo (16)

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility + 4-12:
BTN Press–>BTN Push-Press,
Rebounding 15-20s,
Wall Ball,
Toes to Bar (Strict Rnd 1).

Strength Development

A1. : Deadlift (TnG; 4-8 x 4)

A2. : Axle Shoulder Press (@ 30X1; x 3-6 x 4. )

A2. : Handstand Push-ups (AMRAP in 20s x 4. )

Post accumulation of all reps.
Recommend 66% BW strict press prior to HSPU.
Strict or kipping as able.

WOD

Complete 5 Sets of A1/2:

A1. : Metcon (AMRAP – Reps)

AMRAP Double Unders in 30s

Rest 30s
Post total reps of all 5 rounds.

A2. : Metcon (AMRAP – Reps)

AMRAP Wall Balls in 30s (20/14lbs-10′)

Rest 30s

Cash-out

500m Row (Time)

Max Effort 500m Row

140909 Tuesday

images

Main – CrossFit

(No Measure)

AMRAC in 12 Minutes with
Mobility + 5-10:
Single Leg RDL,
T-Push-up,
Axle Front Squat,
Slammer,
TTB (Strict Rnd 1).

Strength/Skill Development

Take 18 minutes to alternate b/w A1/2 NTE 4 Rnds.

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

A2. : Weighted Dip ( @ 20X1; 5-8 )

WOD

Metcon (Time)

4 Rounds for time:

200m Shuttle Run

10 Toes 2 Bar

20 Slammers (NTE 30/20lbs)