Strength/Skill Work   Push Jerk: Find your 5,3, or 1 rep max depending on what you last completed.  If you last found your 1 rep max, find a new 5 rep max.

WOD

“The Chief”

3 rounds of the following:

As many rounds as possible in 3 minutes of:

3 power cleans

6 push-ups

9 squats

1 minute rest

Scale as needed.  Work-out last performed 090706.  [...]]]>

Strength/Skill Work   Push Jerk: Find your 5,3, or 1 rep max depending on what you last completed.  If you last found your 1 rep max, find a new 5 rep max.

WOD

“The Chief”

3 rounds of the following:

As many rounds as possible in 3 minutes of:

3 power cleans

6 push-ups

9 squats

1 minute rest

Scale as needed.  Work-out last performed 090706.  Check your notebooks and use a similar load when possible.  Men top out at 135lbs, ladies 95lbs.

*****Reminder this Saturday is our first community hike up Mt. Pisgah!  We will start at 8am. More info here.   Feel free to do all of it, part of it or simply meet us at the campgrounds near the top for pot luck dinner and beverages!  You do not need to be a CFA member to participate.  Invite your friends or come out and enjoy our community for yourself.  If you will be hiking please re-confirm with Shanna by Wednesday(tomorrow).  We would need to have the $10 for hiking supplies by then if possible to stock up for Saturday.  Most importantly we need names so we know how many to purchase supplies for.  There will be 3-4 “pit stops” along the way to reload on water and snacks.  Please note that you should be able to carry enough water to last at least 2 hours between stops.  Email or call Shanna to confirm.  ******

CrossFit Training

Strength/Skill Work 

 Thrusters: Find your 5,3, or 1 rep max depending on what you last completed.  If you last found your 1 rep max, find a new 5 rep max.

WOD: “The Chief”

3 rounds of the following:

As many rounds as possible in 3 minutes of:

3 power cleans

6 push-ups

9 squats

1 minute rest

Scale as needed.  Work-out last performed [...]]]>

CrossFit Training

Strength/Skill Work 

 Thrusters: Find your 5,3, or 1 rep max depending on what you last completed.  If you last found your 1 rep max, find a new 5 rep max.

WOD: “The Chief”

3 rounds of the following:

As many rounds as possible in 3 minutes of:

3 power cleans

6 push-ups

9 squats

1 minute rest

Scale as needed.  Work-out last performed 090525.  Check your notebooks and use the same load when possible.  Men top out at 135lbs, ladies 95lbs. 

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ICE Training

Strength/Skill Work:

Thrusters: Find a 5 rep max then 3 x 3 at 90% your 5rm.

Weighted pullups: 1-1-1-1-1-1-1

Work on completing weighted pullups while resting b/w thruster sets. 

WOD:

“Heavy Chief”

See above only men use 155lbs, ladies 105lbs for power clean loads.