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Friday, 7/25/14

by Coach AJ on July 24, 2014

Main – CrossFit

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Shoulder Press (3×10 (deload~50% light) )

Metcon (Time)

L2/3
15-12-6 (Sprint)
Thrusters (135, 95#)
Bar Muscle-ups (Form, two arm transition)

Metcon (Time)

L1
15-12-6 (Sprint)
Thrusters (95, 65#)
Chest to Bar Pullups (Form, low on chest)

Metcon (Time)

Baseline
15-12-6 (Form, upright torso)
Thrusters (65, 45#)
Ring Rows

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Thursday, 7/24/14

by Coach AJ on July 23, 2014

Main – CrossFit

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Deadlift (3×8 (deload~60% light) )

Metcon (AMRAP – Reps)

L2/3
EMOM 7 Minute
15 Burpees

Metcon (AMRAP – Reps)

L1
EMOM 7 Minute
12 Burpees

Metcon (AMRAP – Reps)

Baseline
EMOM 7 Minute
10 Burpees

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Wednesday, 7/23/14

July 22, 2014

Main – CrossFit View Public Whiteboard Bench Press (3×10 (deload ~50% light) ) Metcon (Time) L2/3 4 rounds of: 5 KB Swings (70,53#) 10 Alternating KB/DB Clean to Press (70,53#) 5 Box Jumps (30,24in) Metcon (Time) L1 4 rounds of: 5 KB Swings (53,35#) 10 Alternating KB/DB Clean to Press (53,35#) 5 Box Jumps (24,20in) […]

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Tuesday, 7/22/14

July 21, 2014

Main – CrossFit Coaches skills after METCON, muscle ups or pull up progression 3x max reps. View Public Whiteboard Metcon (AMRAP – Rounds and Reps) L2/3 20 min AMRAP 10 Burpee Pull-ups 20 Wall Ball (20,14#) 30 Double Unders Metcon (AMRAP – Rounds and Reps) L1 20 min AMRAP 10 Pull-ups 20 Wall Ball (14,12#) […]

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Monday, 7/20/14

July 20, 2014

Main – CrossFit View Public Whiteboard Back Squat (3×8 (deload ~60% light) ) Metcon (AMRAP – Rounds) L2/3 10 Min AMRAP 3 Bar Muscle Ups 6 Burpee Box Jump (30,24) 9 Toes to Bar Metcon (AMRAP – Rounds) L1 10 Min AMRAP 3 Chest to Bar Pullups 6 Burpee Box Jump (24,20) 9 Knees to […]

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Saturday, 7/19/14

July 18, 2014

Main – CrossFit View Public Whiteboard Metcon (Time) Teams of Two: Suggested attack by 5′s Run 800 meters with a 45lb plate 10 Dead Lifts (275, 185#) 20 Handstand push-ups 30 Box Jumps (24,20) 40 Wall Ball (20,14#) 50 Double Unders Run 800 meters with a 45lb plate

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Friday, 7/18/14

July 17, 2014

Main – CrossFit Coaches 30m is approx. median to median. View Public Whiteboard Push Jerk (5×3 work up to tough triple ) Metcon (Time) L2/3 3 Rounds 3 Sled Push 30m (135,95) 6 Tire Flip & jump 12 Burpees Metcon (Time) L1 3 Rounds 3 Sled Push 30m (95,65) 6 Tire Flip 12 Burpees Metcon […]

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Thursday, 7/17/14

July 16, 2014

Main – CrossFit View Public Whiteboard Deadlift (7×2 work up to tough double ) Metcon (AMRAP – Rounds) L2/3 EMOM 10min Clean and Jerk (185/135#) Metcon (AMRAP – Rounds) L1 EMOM 10min Clean and Jerk (135, 95#) Metcon (AMRAP – Rounds) Baseline EMOM 10min Clean and Jerk (65,45#) * All Technique

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Wednesday, 7/16/14

July 15, 2014

Main – CrossFit View Public Whiteboard Bench Press (5×3 work up to tough triple) Metcon (Time) L2/3 3 rounds of: 15 Wall Ball (20,14#) 10 Toes to Bar 5 Box Jump (30,24in) Metcon (Time) L1 3 rounds of: 15 Wall Ball (14,12#) 10 Knees to Elbow 5 Box Jump (24,20in) Metcon (Time) Baseline 3 rounds […]

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Tuesday, 7/15/14

July 14, 2014

Main – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) L2/3 EMOM 30min One: 7 Overhead Squats (95, 65#) Two: 50 second Plank Three: 7 Strict Chest to Bar Pull-ups Repeat every 3 min Metcon (AMRAP – Rounds) L1 EMOM 30min One: 7 Overhead Squats (65, 45#) Two: 40 second Plank Three: 7 Pull-ups Metcon […]

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