Author Archives: Shanna

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.

140714 Monday

photo (12)

Main – CrossFit

(No Measure)

AMRAC in 12 Minutes with
Mobility + 5-10:
Back Squat,
1-arm Farmer’s Carry,
Wall Ball,
T-Push-up–> Dip.

Strength Development

A1. : Bent Over Row (@ 31X1; 3-6 x 4. )

With barbell.

A2. : Weighted Dip (@ 20X1; 4-8 x 3. )

Subtract assist from BW.

A2. : Dips (AMRAP – 1 x 3. )

Post best set.

A2. : Ring Dips (AMRAP – 1 x 3. )

WOD

Complete 5 Rounds alternating back & forth b/w A1 & 2. Post total reps accumulated over 5 rounds.

A1. : Metcon (AMRAP – Reps)

AMRAP Wall Balls in 30 seconds.

Rest 30 seconds.

Metcon (AMRAP – Reps)

AMRAP Double Unders in 30 seconds.

Rest 30 seconds.

140713 Sunday Recovery

photo (11)

Main – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes @ 80%

10 Walking Lunge Steps
5 Plank Burpees
50ft Bear Crawl
20 Cals on AirDyne

Rest 3 minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes @ 80%

10 Goblet Squats -Moderate (NTE 24/16kg)
45s Side Plank Right
8 Ring Rows-Moderate
45s Side Plank Left
12 Cals on Ski Erg

140712 Saturday

IMG_0160

Main – CrossFit

(No Measure)

AMRAC in 12 Minutes with
Mobility + 4-8:
Back Squats,
1-arm DB Press,
Box Jumps (Step-down Rnd 1),
Rowling.

Strength Development

A1. : Axle Shoulder to Overhead (2-3 x 4. )

Utilize push-press or push-jerk.

A2. : Renegade Row (x 4-6/arm x 3. )

WOD

EMOM for 15 Minutes cycle through each of the following exercises:

A1. : Axle Shoulder to Overhead (x 5 TnG @ 70-80% today’s best x 3. )

Utilize push-press or push-jerk.

A2. : Box Jumps (x 8 NTE 30/24″)

A3. : Row 30 seconds (Calories)

Post combined calories from all sets.

140711 Friday

photo-219

Main – CrossFit

(No Measure)

AMRAC in 10 MInutes with
Mobility + 2-10:
Goblet Squats,
TGU,
Deadlift,
Tire Drags.

Strength Development

A1. : Deadlift (@31×1; 5-8 x 3)

A2. : Turkish Get Up (x 1-2/arm x 2)

WOD

A. : Metcon (Distance)

Partner Tire Drags
Max distance in 6 minutes.
Non-dragging partner should walk along side & switch partners every 60s.

Rest 2 minutes

B. : Metcon (Calories)

Max Cals Row in 6 minutes
Switch partners every 60s.

Rest 2 minutes
Allow the calories to run over and combine partner total in 6 minutes.

C. : Metcon (Calories)

Airdyne Max Cals in 6 minutes.
Switch partners every 60s

140710 Thursday

photo (9)

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility +
Overhead Squat,
1-arm DB High-pull,
Axle OH WL,
Ring-row (pause against chest).

Strength/Skill Development

A. : Continental Clean (10 minutes to a double )

B. : Axle Overhead Walking Lunge (x 10-16 Steps x 3. Rest 1-2 Minutes. )

WOD

Complete 4 Rounds of A1/2:

A1. : Metcon (AMRAP – Reps)

30 seconds AMRAP Overhead Squat (50-60% multi-rep max NTE 115/75lbs)

Rest 30s

A2. : Row 30 seconds (Calories)

Post combined calories from all sets.
Rest exactly 30s before returning to A1.