Strength/Skill Work  Power Clean: Work up to a heavy single

WOD

21-15-9

Overhead squats

Burpees

Fot time.

For overhead squats use ~70% of OHS 5RM not to [...]]]>

Strength/Skill Work  Power Clean: Work up to a heavy single

WOD

21-15-9

Overhead squats

Burpees

Fot time.

For overhead squats use ~70% of OHS 5RM not to exceed 95/65lbs.

Strength/Skill Work:  Find your Power Clean 1 rep max.

WOD AMRAP in 15 minutes of: 30 double unders or 90 singles 30 kettlebell swings (1.5/1 pood) 15 knees-to-elbows

Compare results to 091015

Thanksgiving Closings

Regarding the Thanksgiving Holiday we will close after the 9:20am class on Wednesday morning and reopen on Monday [...]]]>

Strength/Skill Work:  Find your Power Clean 1 rep max.

WOD
AMRAP in 15 minutes of:
30 double unders or 90 singles
30 kettlebell swings (1.5/1 pood)
15 knees-to-elbows

Compare results to 091015

Thanksgiving Closings

Regarding the Thanksgiving Holiday we will close after the 9:20am class on Wednesday morning and reopen on Monday at 5:20am.

Triple extension!!!

Strength/Skill Work:  Power Clean

Optional work-sets: Power clean+clean @ 75% x 4 sets

WOD

Max reps of the following exercises are to be completed within the allotted time. 

Couplet A

4 rounds of:

40 seconds Hang Power Clean (M-115lbs, W-75lbs or ~60% of today’s max power clean) 

20 seconds rest

40 seconds Ring Dips

20 seconds rest

After the four rounds of the first couplet [...]]]>

Triple extension!!!

Strength/Skill Work:  Power Clean

Optional work-sets: Power clean+clean @ 75% x 4 sets

WOD

Max reps of the following exercises are to be completed within the allotted time. 

Couplet A

4 rounds of:

40 seconds Hang Power Clean (M-115lbs, W-75lbs or ~60% of today’s max power clean) 

20 seconds rest

40 seconds Ring Dips

20 seconds rest

After the four rounds of the first couplet are completed rest for 1 minute before beginning the next couplet.

Couplet B

40 seconds Kettlebell swing (M-1.5 pood, W-1 pood)

20 seconds rest

40 seconds Pull-ups

20 seconds rest. 

Post total reps and loads to comments.

Strength/Skill Work  Deadlift: 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

9 power cleans (Use Grace or DT weight)

3 rounds of  Cindy*

6 power cleans

2 rounds of Cindy

3 power cleans

1 round of Cindy

For time.

*Cindy is a CrossFit work-out where one round is [...]]]>

Strength/Skill Work  Deadlift: 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

9 power cleans (Use Grace or DT weight)

3 rounds of  Cindy*

6 power cleans

2 rounds of Cindy

3 power cleans

1 round of Cindy

For time.

*Cindy is a CrossFit work-out where one round is equal to 5 pull-ups, 10 push-ups and 15 squats.

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.  ******

Strength/Skill Work Practice Dive Rolls

WOD

“Tabata What?”

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are your choice of handstand holds or front planks. There is no [...]]]>  CrossFit

Strength/Skill Work Practice Dive Rolls

WOD

“Tabata What?”

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are your choice of handstand holds or front planks. There is no rest between exercises.

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ICE Training

Strength/Skill Work

Snatch – 65% of snatch x 2 x 5 (5 sets of 2 reps)

Snatch push press (push press from back rack) - 70% (of snatch) x 5 x 5

WOD

10,9,8,7,6,5,4,3,2,1

Power Clean @ 75% of body weight
Ring dips

For time.