Monthly Archives: June 2015

Wednesday 7/1/15 Training Day

UPCOMING

 

Saturday, July 11th Bonefire at the beach

 

Saturday, July 18 10am Skill Clinic, Fundamentals

 

Saturday, August 1st CrossFit Saved 1 Year Anniversary

 

 

STRENGTH

 

4×10 Overhead Squats at 60%

Rest 2 Minutes

 

 

CONDITIONING

 

For Quality Of Movement

 

12 Minutes – 1 Minute Per Station 

5 Pull Ups

10 Box Jumps

10 Dumbbell Bench

20 Calorie Row

Tuesday 6/30/15 Competition

UPCOMING

 

Saturday, July 11th Bonefire at the beach

 

Saturday, July 18 10am Skill Clinic, Fundamentals

 

Saturday, August 1st CrossFit Saved 1 Year Anniversary

 

 

CONDITIONING

 

As Many Rounds As Possible in 15 Minutes

1-2-3-4-5-Etc.

Power Clean

3-6-9-12-15-Etc.

Wall Balls

*60 Meter Farmers Walk Between Rounds*

Monday 6/29/15 Training Day

UPCOMING

 

Saturday, July 11th Bonefire at the beach

 

Saturday, July 18 10am Skill Clinic, Fundamentals

 

Saturday, August 1st CrossFit Saved 1 Year Anniversary

 

 

GYMNASTICS STRENGTH

 

10x10s Handstand Hold Against Wall

20 Tuck Up

30 Deficit Push Ups

40 Superman Pulses

 

 

CONDITIONING

 

Every 5 Minutes

 

5 Rounds

400 Meter Run

Friday 6/26/15 Cycle 4 Testing

Upcoming

 

Saturday, June 27th 10am Mobility Seminar

 

Saturday, July 11th Bonefire at the beach

 

Saturday, July 18 10am Skill Clinic, Fundamentals

 

Saturday, August 1st CrossFit Saved 1 Year Anniversary

 

 

Conditioning 

 

Beginner

AMRAP 20

100 Jump Ropes

5 Burpee Pull Ups

10 Deadlifts 110/75

 

Intermediate

AMRAP 20

35 Double Unders

5 Burpee Pull Ups

10 Deadlifts 155/110

 

Advanced

AMRAP 20

50 Double Unders

5 Muscle Ups

10 Deadlifts 225/155

6/25/15 Cycle 4 Testing Week

Upcoming

 

Saturday, June 27th 10am Mobility Seminar

 

Saturday, July 11th Bonefire at the beach

 

Saturday, July 18 10am Skill Clinic, Fundamentals

 

Saturday, August 1st CrossFit Saved 1 Year Anniversary

 

 

Conditioning

 

“Nancy”

5 Rounds For Time

400 Meter Run

15 Overhead Squats

6/24/15 Cycle 4 Testing Week

Upcoming

 

Saturday, June 27th 10am Mobility Seminar

 

Saturday, July 11th Bonefire at the beach

 

Saturday, July 18 10am Skill Clinic, Fundamentals

 

Saturday, August 1st CrossFit Saved 1 Year Anniversary

 

 

 

 

Strength

 

10×1 Overhead Squat

6/23/15 Cycle 4 Testing Week

Upcoming

 

Saturday, June 27th 10am Mobility Seminar

 

Saturday, July 11th Bonefire at the beach

 

Saturday, July 18 10am Skill Clinic, Fundamentals

 

Saturday, August 1st CrossFit Saved 1 Year Anniversary

 

 

 

 

Conditioning

 

For Time

30 Clean And Jerks 

6/22/15 Cycle 4 Testing

Upcoming

 

Saturday, June 27th 10am Mobility Seminar

 

Saturday, July 11th Bonefire at the beach

 

Saturday, July 18 10am Skill Clinic, Fundamentals

 

Saturday, August 1st CrossFit Saved 1 Year Anniversary

 

 

Testing #1

 

400 Meter Sprint For Time

 

3 Attemps Max Handstand Against Wall

 

2 Minutes Max Push Ups

 

2 Minutes Max Sit Ups

 

 

Friday 6/19/15 CrossFit.com

Upcoming

 

Saturday, June 27th 10am Mobility Seminar

 

Saturday, July 11th Bonefire at the beach

 

Saturday, July 18 10am Skill Clinic, Fundamentals

 

 

Conditioning

 

Beginner

AMRAP 12

10 Overhead Squats 0-45lbs

20 Box Jumps

 

 

Intermediate

AMRAP 12

10 Overhead Squats 95/65 or Snatches 65/45

20 Box Jumps

 

 

Advanced

AMRAP 12

10 Snatches 95/65

20 Box Jumps

Thursday 6/18/15 CrossFit.com

Upcoming

 

Saturday, June 27th 10am Mobility Seminar

 

Saturday, July 11th Bonefire at the beach

 

Saturday, July 18 10am Skill Clinic, Fundamentals

 

 

 

 

Conditioning

 

“Hall”

 

Beginner

5 Rounds For Time Of:

3 Front Squats 95/65lbs

200 Meter Sprint

20 Dumbbell Snatches 15-25lbs

Rest 2 Minutes

 

 

Intermediate

5 Rounds For Time Of:

3 Cleans 135/95lbs

200 Meter Sprint

20 Kettlebell Snatches 35lbs/26lbs

Rest 2 Minutes

 

 

Advanced

5 Rounds For Time Of:

3 Cleans 185/135lbs

200 Meter Sprint

20 Kettlebell Snatches 50lbs/35lbs

Rest 2 Minutes