Monthly Archives: November 2015

Monday 11/30/15 Training

Upcoming Events
December 5th Project CrossFit Competition-No Yoga/Mobility or Open Gym

 

December 12th 5pm CrossFit Saved 2nd Annual Christmas Party

 

 


 

 

 

 

IMG_7079

Brigitte

Conditioning

 

AMRAP 7

7 Power Cleans

7 Thrusters

7 Pull Ups

 

 

Strength

 

7×2 Cleans

Wednesday 11/25/14 Competition

Upcoming Events

 

November 26th (Closed)

 

November 27 & 28 9am Only

 

December 12 5pm CrossFit Saved 2nd Annual Christmas Party

 

 


 

 

 

IMG_7905

 

Jared

Conditioning

 

5 rounds for time:

 

400 meter run

20 box jumps

15 toes 2 bar

 

 

Notes

-Substitutes for toes to bar: knees to elbow or knees to chest

Tuesday 11/24/15 Training

Upcoming Events

 

November 26th (Closed)

 

November 27 & 28 9am Only

 

December 12 5pm CrossFit Saved 2nd Annual Christmas Party

 

 


 

 

 

IMG_8099

 

 

Mark

Strength

 

Part 1 

On the minute x 10

Power clean + front squat + clean

 

Part 2

A. 3×5 back squat

B. 3×5 supinated row

Monday 11/23/15 Competition

Upcoming Events

 

November 26th (Closed)

 

November 27 & 28 9am Only

 

December 12 5pm CrossFit Saved 2nd Annual Christmas Party

 

 


 

 

 

 

 

 

 

2 OG’s at the original CrossFit Gym

Conditioning

 

“Elizabeth”

 

Beginner

21-15-9

Front squat 

Push up

 

Intermediate/Advanced

21-15-9

Clean

Ring dips

Saturday 11/21/15 Training

Upcoming Events

 

November 26th (Closed)

 

November 27 & 28 9am Only

 

December 12 5pm CrossFit Saved 2nd Annual Christmas Party

 

 


 

 

 

 

 

Conditioning

 

On the minute X 10 Minutes

Even minute-5 hang power snatch

Odd minute-45 second plank

 

 

 

 

On the minute X 10 Minutes

Even minute-5 hang power cleans

Odd minute-15 wall balls

Friday 11/20/15 Competition

Upcoming Events

 

November 26th (Closed)

 

November 27 & 28 9am Only

 

December 12 5pm CrossFit Saved 2nd Annual Christmas Party

 

 


 

 

 

IMG_7796

 

 

Mike & Abe

 

Conditioning

 

For time:

100 double unders

75 American kettlebell swings

50 sit ups

25 handstand push ups

 

Substitutions

 

-200 jump ropes for 100 double unders

-25 dumbbell push press or 5 wall walks with 5 second pause for handstand push ups

Thursday 11/19/15 Training

Upcoming Events

 

November 26th (Closed)

 

November 27 & 28 9am Only

 

December 12 5pm CrossFit Saved 2nd Annual Christmas Party

 

 


 

 

 

IMG_6818

 

Ali Druckenmiller

 

Strength

 

7×3 Bench (Building

 

 

Conditioning

 

Teams of 2-Partner 1 works, Partner 2 rest

 

5 minutes per station

 

Station 1-200m sprint

Station 2-10 dumbbell thrusters

Station 3-10 ghd sit ups

Wednesday 11/18/15 Training

Upcoming Events

 

November 26th (Closed)

 

November 27 & 28 1/2 day 9am Only

 

December 5th 11am Skill Clinic Handstand Kick Ups

 

December 12 5pm CrossFit Saved 2nd Annual Christmas Party

 

 


 

 

 

 

 

Strength

 

7 sets of:

3 cleans (building)

 

 

Conditioning

 

As many rounds as possible in 7 minutes:

3,6,9, etc.

Box jumps

Push press

Tuesday 11/17/15 Competition

Upcoming Events

 

November 26th (Closed)

 

November 27 & 28 1/2 day 9am Only

 

December 5th 11am Skill Clinic Handstand Kick Ups

 

December 12 5pm CrossFit Saved 2nd Annual Christmas Party

 

 


 

 

 

Conditioning

 

800 meter run

 

-then-

 

10-8-6-4-2

Front squat

L-Pull up

 

-then-

 

800 meter run

Monday 11/16/15 Training

Upcoming Events

 

November 26th (Closed)

 

November 27 & 28 1/2 day 9am Only

 

December 5th 11am Skill Clinic Handstand Kick Ups

 

December 12 5pm CrossFit Saved 2nd Annual Christmas Party

 

 


 

 

 

Jump to 8:10 mark for the action

 

Strength

 

Part 1

5 minutes to complete

Choose one

25 ring push ups

25 dips

25 ring dips

 

 

Tempo

1 seconds down

1 second bottom

Explode up

1 second pause at top

 

 

Part 2

5 minutes to complete

Choose one

25 ring rows

25 chin ups

5-8 legless rope climbs

 

Tempo

Explode up

2 second hold

2 seconds down

1 second bottom

 

 

Conditioning

 

With a partner

 

For time:

600 meter run (together)

100 suitcase lunge

80 push ups

60 ring rows

40 weighted sit ups