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Wednesday, 9/17/14

by Coach AJ on September 16, 2014


Main – CrossFit

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Bench Press (4×4 Build Up )

Metcon (Time)

L2/3
3 Rounds
5 Thrusters (125, 85#)
10 Chest to Bar
15 Box Jump (30,24in)

Metcon (Time)

L1
3 Rounds
5 Thrusters (105, 75#)
10 Pullups
15 Box Jump (24,20in)

Metcon (Time)

Baseline
3 Rounds
5 Thrusters (65, 45#)
10 Inverted Rows
15 Box Jump (20,<20in) plates

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Tuesday, 9/16/14

by Coach AJ on September 15, 2014


Main – CrossFit

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Metcon (Time)

L2/3
Cash In 400m
21-15-9
Wall Ball (20#)
No Pushup Burpee
30 Double Unders
15-12-6
Wall Ball (20#)
No Pushup Burpee
Cash Out 400M Run

Metcon (Time)

L1
Cash In 400m
21-15-9
Wall Ball (14,12#)
No Pushup Burpee
90 Singles
15-12-6
Wall Ball (14,12#)
No Pushup Burpee
Cash Out 400M Run

Metcon (Time)

Baseline
Cash In 300M Row
21-15-9
Wall Ball (12,<12#)
No Pushup Burpee
30 Jumping Jacks
15-12-6
Wall Ball (12,<12#)
No Pushup Burpee
Cash Out 300m Row

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Monday, 9/15/14

September 14, 2014

Main – CrossFit View Public Whiteboard Back Squat (7×2 Build up ) Metcon (Time) L2/3 4 Rounds 30 Russian KB Swing (70,53#) 20 Elevated Pushups (24,20in) 10 Chest to Bar Pullups 100m Sprint Metcon (Time) L1 4 Rounds 30 Russian KB Swing (53,35#) 20 Pushups 10 Pullups 100m Sprint Metcon (Time) Baseline 4 Rounds 30 […]

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Saturday, 9/13/14

September 12, 2014

Main – CrossFit Nutrition Challenge Check in 9AM View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP 20: 30 Calorie Row 40 Kettlebell Swings (53/35) 50 Abmat Sit-Ups 60 Wall Balls (20/14)

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Friday, 9/12/14

September 11, 2014

Main – CrossFit View Public Whiteboard Push Jerk (5×5 build up) Metcon (Time) L2/3 21-15-9 Power Clean & Jerk 95#/65# Bar Facing Burpees Metcon (Time) L1 21-15-9 Power Clean & Jerk 75#/45# Bar Facing Burpees Metcon (Time) Baseline 21-15-9 Power Clean & Jerk 65#/35# Bar Facing Burpees Negative Pullup (3×4-6 Negative Pull up (L2/3 Weighted)) […]

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Thursday, 9/11/14

September 10, 2014

Main – CrossFit Patriot Day A moment of national silence is widely observed every September 11 at exactly the time the Twin Towers were viciously attacked, 8:46 A.M. EST. (5:46 A.M. our time) View Public Whiteboard Sumo Deadlift (5×5 Build up) Metcon (AMRAP – Rounds and Reps) L2/3 20minute AMRAP 400m 15 Wall Ball (20,14#) […]

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Wednesday, 9/10/14

September 9, 2014

Main – CrossFit View Public Whiteboard Barbell Row (4×6-8 Build Up) Metcon (AMRAP – Rounds and Reps) L2/3 10 Min AMRAP 10 Power Snatch (95, 65#) 15 Box Jump (30,24in) 10 Cal Row Metcon (AMRAP – Rounds and Reps) L1 10 Min AMRAP 10 Power Snatch (75, 45#) 15 Box Jump (24,20in) 10 Cal Row […]

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Not just for show

September 9, 2014

This article could start out talking about how crossfit is for everyone and you have no excuses.  It could also discuss the importance of scaling and keeping things appropriate for your skill level and your body, or how pregnant ladies are just flat out amazing! Instead this article is about life.  There is nothing wrong […]

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Tuesday, 9/9/14

September 8, 2014

Main – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) L2/3 20 Min AMRAP Ascending Jump Rope 25 Double Unders 5 Muscle Ups 50 Double Unders 5 Muscle Ups 75 Double Unders 5 Muscle Ups 100 Double Unders 5 Muscle Ups… Metcon (AMRAP – Rounds and Reps) L1 20 Min AMRAP Ascending Jump […]

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Monday, 9/8/14

September 7, 2014

Main – CrossFit View Public Whiteboard Front Squat (5×5) Metcon (AMRAP – Rounds and Reps) L2/3 12 Min AMRAP 5 Dead Lift (275,225#) 5 Deficit HSPU (6in) 100m Sprint Metcon (AMRAP – Rounds and Reps) L1 12 Min AMRAP 5 Dead Lift (225,185#) 5 HSPU 100m Sprint Metcon (AMRAP – Rounds and Reps) Baseline 12 […]

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