083014

30 08 2014


Main – CrossFit

Metcon (Time)

10 Snatch 115/85
20 Pull ups
30 S2O 115/85
400m Run
50 Wall ball 20/10
60 situps
70 DU





082914

29 08 2014

Main – CrossFit

Shoulder Press (5@40% 5 @50% 5+60%)

add 5lbs to your 90%

Metcon (Time)

Magical Mystery Friday.

Come to class to find out what we are doing.





082814

28 08 2014

Main – CrossFit

Back Squat (5@40% 5 @50% 5+60%)

add 10 lbs to 90%

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP
1 lap around the creek w/ 70/53 KB carried how ever you can.
25 push ups
50 air squats

L1 53/44

L2 44/35





082714

27 08 2014

Main – CrossFit

Metcon (No Measure)

12 min EMOM (every min on the min)
1 power snatch 2 hang snatch
50-60% of max or a weight you can preform with good form.

Metcon (Time)

800 m run
50 wall balls 20/10
800 m run

L1
800
40 wall balls 20/10
800

L2
800
30 wall balls 20/10
800





082614

26 08 2014

Main – CrossFit

Deadlift (5@40% 5@50% 5+@60%)

Metcon (AMRAP – Reps)

15 min AMRAP get as far as you can
50 cal row
40 T2b
30 power cleans 135/95
20 pull ups
10 HSPU

L1
K2E
115/75
Band
HSPU with Mat

L2
Assisted K2E
95/65
Ring Pull-ups
HSPU from box





082514

25 08 2014

Main – CrossFit

Bench Press (5@40% 5@50% 5@60%)

add 5 lbs to your training max

Metcon (Time)

21-15-9
OH squats 95/65
42-30-18
Double unders

L1
75/45
DU or 3 to 1 single

L2
65/35
2 to 1





082214

22 08 2014


Main – CrossFit

Shoulder Press (5@75% 3@85% 1+95%)

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP
150m run
20 lunges w 45/25 overhead
10 T2B

L1 25/15
K2E

L2 no weight lunges
pole assisted K2E








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