Author Archives: Shanna

141113 Thursday

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Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 8-12:

Back Squat,

Dip,

1-arm OH Walking Lunge,

Toes 2 Bar (Strict Rnd 1).

Strength/Skill Development

Hang Clean to Overhead (Build to a triple in 15 MIn)

Choice of power or squat clean as well as OH with push-press, push-jerk or split jerk.

WOD

Metcon (Time)

Complete 4 Rounds of:

300m Run

1-arm Overhead Walking Lunge x 16 (8 alternating steps/arm NTE 35/45lbs)

141112 Wednesday

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Main – CrossFit

(No Measure)

AMRAC in 8 Minutes with

Mobility + 4-8:

Axle Front Squat,

Plank Burpee DB DL,

Dip,

Slammer.

Strength Development

Spend 20 Minutes working through A1/2:

A1. : Paused Front Squat (x 3-5)

A2. : 1-arm DB Bent Over Row (x 5-8/arm)

WOD

Metcon (3 Rounds for reps)

Complete 3 Sets:

40s AMRAPSlammers (NTE 30/20lbs)

20s Rest/Rotate

40s Max Distance Bear Crawl (30′=5pts)

20s Rest/Rotate

40s DB Plank Burpee DLs (Moderately tough NTE 45/35lbs)

20s Rest Rotate

40s Air Dyne -Calories

1:20 Rest

141111 Tuesday Three Wise Men

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Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility +5-8:

Wall Balls,

Snatch Press Under,

Pull-up (Strict Rnd 1),

Box Jump Over (Step down Rnd 1).

Strength/Skill Development

Hang Snatch (Spend 12 minutes building to a moderate triple. )

WOD

A. : Three Wise Men -Jeremy (AMRAP – Rounds and Reps)

AMRAP in 4 minutes of:

5 Hang Squat Snatch (70-80% of today’s best x 3 NTE 135/95)

10 Burpees Over the Barbell
Rest 2 Minutes b/f starting B.

B. : Three Wise Men – Ben (AMRAP – Rounds and Reps)

AMRAP in 4 minutes of:

10 Power Cleans (Same as load as A)

20 Pull-Ups or Ring -rows
Rest exactly 2 minutes before C.

Three Wise Men – Beau (AMRAP – Rounds and Reps)

AMRAP in 4 minutes of:

15 Box Jump-Overs (NTE 24/20″)

30 Wall Ball Shots (20/14-10′)

141110 Monday

Ladies' Night Workout!

Main – CrossFit

(No Measure)

AMRAC in 12 Minutes with

Mobility + 4-8:

Back Squat,

1-arm DB Press,

1-arm Farmer’s Carry,

C2B Pull-up (Strict Rnd 1),

RKBS.

Strength/Skill Development

Spend 18 Minutes alternating between A1-3:

A1. : BTN Press (@3011; 5-8 )

A2. : Suitcase Deadlift ( @ 30X0; x 5-8/arm)

A3. : Metcon (No Measure)

Spend 20 seconds practicing rebounding or double unders with perfect technique. Focus on tall posture, straight vs tuck jumps, relaxed breathing. Even if you have DUs rebounding work can be beneficial to refine.

WOD

Metcon (AMRAP – Rounds and Reps)

Complete 3 Rounds of:

AMRAP in 3 Minutes:

7 Plank Burpees

14 RKBS – Moderate (NTE 32/24kg)

21 Double Unders

Rest 1 Minute b/w Rounds. Pick up where you left off at the end of each round.
This workout was last completed Thursday 140918.

141108 Saturday Everyday Warrior Wk 1

The group competing in Rush Club tonight!

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 4-8:

Sumo Deadlift,

Axle Front Squat,

1-arm DB Press,

Toes2Bar (Strict Rnd 1).

Strength Development

A.: Power Clean (8 Minutes to a moderately tough double)

B.: Axle Front-Rack Walking Lunge (x 12-16 Steps x 3. Rest 60-90s)

WOD

Everyday Warrior Wk 1 (AMRAP – Reps)

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

2 Box Jump Overs (NTE 24”/20”)

4 Cleans

4 Box Jumps Overs

8 Cleans

8 Box Jump Overs

16 Cleans

16 Box Jumps Overs

32,32,64,64…continue to double the reps until 7 min has elapsed.
Week 1 of the Battle Series. If you’d like to compete you can go here to register in this 4 week series. https://www.everyday-warrior.org/register/

141107 Friday

80 years old & growing stronger everyday!

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 3-8:

Paused 1-arm OH Squat,

Strict C2B Pull-up,

Slammer,

BSU w/Slammer

Strength/Skill Development

Spend 18 Minutes alternating b/w A1/2:

A1. : Paused Overhead Squat (x 3-5)

A2. : Weighted C2B Pull-up (@ 31X1; 3-5 )

WOD

Metcon (Time)

400m MB Carry -Moderate NTE 30/20lbs.

40 Slammers

40 Box Step-up w/Slammer NTE 24/20″

200m MB Carry

20 Slammers

20 BSU w/Slammer NTE 24/20″

141106 Thursday

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Main – CrossFit

(No Measure)

AMRAC in 8 Minutes with

Mobility + 4-6:

Back Squat,

1-arm DB Thruster,

C2B Pull-up (Strict Rnd 1),

Rebounding x 20s.

Strength Development

A1. : Deadlift ( 7, 5, 3, 7 )

A2. : 1-arm DB Press (@ 20X1; 4-8/arm x 3. )

WOD

Latch (3 Rounds for reps)

Complete 3 Sets:

In 2 Minutes:

10 Back Squats-Moderate-Build/set from~60% max

15 Air Squats

AMRAP DUs

Rest 4 Minutes

141105 Wednesday

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Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 3-8:

Hang Squat Clean,

DB Single Leg Deadlift,

C2B Pull-up (Strict Rnd 1),

Burpee.

Strength/Skill Development

20 minutes to rotate through A1-3

A1. : Hang Clean + Front Squat Complex (x 2-4 Reps )

A2. : Waiter’s Carry ( Moderately Tough 50m/arm. )

A3. : Toes-To-Bar ( x 6-10 AFAP )

WOD

Onward (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes:

250m Row

10 Burpees
Every 10m on rower is worth 1 rep.