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
