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01/31/15 Olympic Lifting

Announcements

Kettlebell Workshop 9-12pm
Saturday Jan 31, 2015

Main – Olympic Lifting

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Snatch

1rm for the day

Clean and Jerk

1 rm for the day

01/31/15 Kettlebell Class


Announcements

Kettlebell Workshop 9-12pm
Saturday Jan 31, 2015

Main – Kettlebell

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Metcon (Weight)

EMOM 30min

Swings-10 R/L

Metcon (No Measure)

TGU and Core drills

01/31/15 WOD


Announcements

Kettlebell Workshop 9-12pm
Saturday Jan 31, 2015

Main – CrossFit

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Connectivity (No Measure)

Mobility drills

Coach “B”

Hang Clean

Alternating EMOM for 10:00-

3 Hang Cleans (from power position – UB is the preference, but drops are acceptable) – begin at 60% of 1RM Clean and add load with each set (try to go up from last week)

10 Box Jumps 24/20″

Metcon (AMRAP – Reps)

20:00 AMRAP of:

5 Power cleans 135/95#

10 Toes to bar

15 Wall balls 20/14#

01/30/15 WOD


Announcements

Kettlebell Workshop 9-12pm
Saturday Jan 31, 2015

Main – CrossFit

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Connectivity (No Measure)

4×0:20 Seated Pike Stretch

3×0:40 L-Sit on Parallettes

3×1:00 Chin to Toes HS Hold

Hang Snatch

Alternating EMOM for 10:00-

5 Hang Snatches (from power position – UB is the preference, but drops are acceptable) – begin at 50% of 1RM Snatch and add load with each set (try to go up from last week)

20 UB Double-Unders

Metcon (AMRAP – Reps)

10:00 AMRAP of:

21 OHS 135/95

15 Deadlifts 135/95

10/5 C2B

01/29/15 WOD

Announcements

Kettlebell Workshop 9-12pm
Saturday Jan 31, 2015

Main – CrossFit

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Connectivity (No Measure)

For 4:00, 0:20 Hollow Rocks, 0:10 Rest,

For 4:00, 0:20 Arch Rocks, 0:10 Rest

Deadlift

20 min to get 1rm for the day

Metcon (AMRAP – Reps)

10:00 AMRAP

KB Snatches (alternate every 20 reps) 24/16kg

* This is a max effort workout!!!!!!!!!!!!!

01/29/15 Kettlebell Class

Announcements

Kettlebell Workshop 9-12pm
Saturday Jan 31, 2015

Main – Kettlebell

View Public Whiteboard

Metcon (Weight)

VWC 15:15 16/12kg

35 sets

Metcon (Time)

6 rounds of:

Swings-5 R

Cleans-5 R

FS-5 R

Reverse lunge-5 R

Then press bell and perform 1TGU on the right from top position

Repeat on left side the whole cycle=1 round

01/28/15 WOD


Announcements

Kettlebell Workshop 9-12pm
Saturday Jan 31, 2015

Main – CrossFit

View Public Whiteboard

Connectivity (No Measure)

1 mile run

Mobility drills

Back Squat

Back Squat (based on 1rm squat) – 1×5@65%

Back Squat

1×5@75%

Back Squat

2×5@80%

Back Squat

1×5@75% – rest exactly 90 seconds

Metcon (Time)

50 DU

40 TTB

30 Bar Facing Burpees

20 Clean & Jerks (full) 175/105

*20 Minute Time Cap*

01/27/15 WOD

Announcements

Kettlebell Workshop 9-12pm
Saturday Jan 31, 2015

Main – CrossFit

View Public Whiteboard

Connectivity (No Measure)

Mobility drills

Coach “B”

Power Clean & Push Jerk

EMOM for 7:00-

3 UB T&G Power Clean & Push Jerks*

*Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete 3 reps. When 3 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

Metcon (AMRAP – Reps)

6:00 AMRAP of:

3 Muscle-Ups/6 PU

12 Shoulder to Overhead 95/65

20 Lateral Hops

Rest 1:00

3:00 AMRAP of:

5 Muscle-Ups/10 PU

15 Shoulder to Overhead 95/65

30 Lateral Hops

01/27/15 Kettlebell Class


Announcements

Kettlebell Workshop 9-12pm
Saturday Jan 31, 2015

Main – Kettlebell

View Public Whiteboard

Metcon (Weight)

VWC 30 sets 15:15 16/12kg

Metcon (AMRAP – Rounds)

20 min of:

30 Swings-Heavy bell

100ft Heavy farmers carry

KB Drags-10 R/L

100ft Bear Crawl

01/26/15 WOD

Announcements

Kettlebell Workshop 9-12pm
Saturday Jan 31, 2015

Main – CrossFit

View Public Whiteboard

Connectivity (No Measure)

4×0:20 Seated Pike Stretch

3×0:40 L-Sit on Parallettes

3×1:00 Chin to Toes HS Hold

Power Snatch

EMOM for 7:00-

5 Power Snatches*

*Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

Metcon (Time)

EMOM

5 burpees

Thrusters (95/65) for duration of time for reps

When 100 Thrusters completed record time