• 150404 Saturday “Grace”

    150404 Saturday “Grace”

    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 4-8: BTN Thruster, Toes 2 Bar, RKBS. Strength/Skill Development FS will be tested again in classes on Tuesday 4/7 & BS/HP again on Friday 4/10. If you have completed or will be in class next wk complete Back Squat 3-5 sets of 5 […]

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  • 150403 Friday

    150403 Friday

    Main – CrossFit (No Measure) AMRAC in 7 Minutes with Mobility + 3-8: Hang Squat Clean, Toes 2 Bar, Rebounding 15-20s C2B Pull-up. Strength/Skill Development Complete A then choose the best option for B based upon your present ability. A. : Front Squat (Take 15 minutes to a single @ 30X1) B. : Muscle-ups- 3 […]

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  • 150402 Thursday

    150402 Thursday

    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 2-8: Good Morning, C2B Pull-up (Strict Rnd 1)–>Muscle-up, Box Jump (Step down Rnd 1). Strength Development Spend 20 minutes cycling A1/2: A1. : Deadlift (Build to a single @ 30X1) A2. : 1-arm DB Press (@ 31X0; 5-8/arm – build to a tough […]

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  • 150401 Wednesday

    150401 Wednesday

    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 2-8: RKBS, Clean Pulls, Dip, Deadlift Walk -Hold light DBs as able. Strength Development Take 20-25 Minutes to cycle A1/2: Include A3 if doing Tuesday’s 500m Row Repeats for WOD. A1. : Power Clean (Build to a double (TnG as able) ) A2.: […]

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  • 150331 Tuesday

    150331 Tuesday

    Main – CrossFit Warm-up (No Measure) AMRAC in 8 minutes with Mobility + 2-8: Bent Over Barbell Row, 1-arm DB Press, Toes 2 Bar, Wall Walk. Strength/Skill Development Spend 25 minutes alternating A1-3. A1. : Shoulder Press (Build to a single @ 30X1) A2. : Weighted C2B Pull-up (@ 31X0; – build to a tough […]

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  • 150330 Monday

    150330 Monday

    Main – CrossFit (No Measure) AMRAC in 7 Minutes with Mobility + 4-10: Back Squat, C2B Pull-up (Strict Rnd 1), KBS H/R Push-up. Strength Development Take 20 Minutes to alternate A1/2: A1. : Back Squat (Build to a single at 30X1 ) A2.: 1-arm DB High-Pull (@ 31X0; 5-8/arm – ) Build to a tough […]

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  • 150329 Sunday Recovery

    150329 Sunday Recovery

    Main – CrossFit Recovery 3.1 (AMRAP – Rounds and Reps) Work through the following for 20-30 Minutes @ conversational pace/sustainable effort: 40m Farmer’s Carry Moderate NTE 190/150lbs 30s Side Plank/side 20 Calories Airdyne 10m Bear Crawl (30 ft) 5 Inverse Burpee Slammers

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  • 150328 Saturday Open 15.5

    150328 Saturday Open 15.5

    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 4-8: BTN Thruster, Bent over DB Row, RKBS, 1-arm OH Carry. Strength/Skill Development Spend 20 Minutes cycling A1/2: A1. : Thruster (2-3 x 4) A2. : Metcon (No Measure) 15.5 Prep Work: Row tough (but not all out) efforts for the following time […]

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