Wednesday 7-1-15

For time
30 squat clean thrusters (155#/105#)

Then...

3 sets
10 yates row (70% snatch)
20 kip swings (stay tight hollow body position, working on the kip coming from the shoulder not the legs)

Can you beat your last time?????

Tuesday 6-29-15

AMRAP 9 MIN
10 OHS (115#/85#)
5 muscle ups

rest 2 min

AMRAP 9 MIN
5 Hang power snatch (115#/85#)
10 HSPU's

Monday 6-29-15

4 Rounds
12 power cleans (155#/105#)
30 double unders
12 burpees

then...

5 sets
6 scap pull ups
12 second overhand grip chin over bar hold

Saturday 6-27-15

5 Rounds
20 Air Squats
10 HSPU's
20 DL (135#/95#)

Friday 6-26-15

AMRAP 12 MIN
3 Clean & Jerks (225#)
12 Toes to bar

Then...

5 sets
5 Scap Pull ups

Thursday 6-25-15

In teams of 2
For time
100 DB Thrusters (50#/35#)
400 M run [each athlete carries one dumbbell]
80 pull ups
200 M run [each athlete carries on dumbbell]
60 single arm dumbbell snatches

* partners can break up the reps however they choose.  You must wait for you partner to return from the run portions before starting the next movement.

Wednesday 6-24-15

FOR TIME
Row 2K

Immediately following your 2k row you have...

8 Min to establish a 1RM Snatch

Tuesday 6-23-15

4 Rounds
10 Push Press (115#/85#)
8 Box Jumps (24"/20")
6 Muscle ups

Then...

5 Sets
7 strict pull ups [ring pull ups or feet on box for scale]
7 yates row [HEAVY!]

Monday 6-22-15

AMRAP 20 MIN
5 Pull ups
10 Push ups
15 Wall Balls (20#/14#)
Run 400 Meters

Saturday 6-19-15

"The Test"
EMOM until failure...
Min 1: 1 Power Clean (135#/95#) + 1 Chest To Bar Pull up + 1 Burpee to pull up bar
Min 2: 2 PC + 2 CTB Pull ups + 2 Burpees
Min 3: 3 PC + 3 CTB + 3 Burpees
Min 4: 4 PC + 4 CTB + 4 Burpees

Continue on this ladder until you can no longer complete the rxd reps within the minute.

Friday 6-19-15

Pull up strength work
5 sets
20 second supine grip chin over bar hold

Then...

Granite games Qualifier #1
AMRAP 10 min
5 hang squat clean (155#/105#)
7 burpees over the bar

Thursday 6-18-15

EMOM 10 MIN
ODD: 10 Ring Dips
EVEN: 6 DL  + 3 hang PC (205#/140#)

Wednesday 6-17-15

Pull up strength work 
5 sets
5 Strict Pull ups (scale with vertical ring, or assisted)
5 Bent Over Row (70% of snatch)

Then...

6 Rounds 
10 Hanging Power Snatches (95#/65#)
50 Double unders

Tuesday 6-16-15

2 Min CAP
200 Meter Run

Then AMRAP
10 alternating pistols
20 KBS (70#/53#)
30 Wall balls (20#/14#)

REST 2 MIN

3 Min Cap
200 Meter Run

Then AMRAP 
10 ALT Pistols
20 KBS (70#/53#)
30 Wall Balls

REST 3 MIN

4 MIN CAP
200 Meter run

Then... AMRAP
10 ALT Pistols
20 KBS (70#/53#)
30 Wall Balls (20#/14#)

CrossFit Kids Class being run by Coach Megan and Coach Adeline

Monday 6-15-15

TEST
Max Strict Pull ups
*If you do not have a strict pull up you will have other options the coaches will show you to get a bench mark number.

Then...

10 Rounds
3 Bar Muscle ups
6 Front Rack Lunges (185#/130#)

July 11th Coast Range will defend this bad boy.  Have you signed up?

Saturday 6-13-15

AMRAP 20 MIN
10 Thrusters (135#/95#)
200 Meter Run
5 ring MU's

Friday 6-12-13

5 Rounds (16 min cap)
Run 200 Meters
16 CTB Pull ups
9 Strict Def HSPUs (4.5"/3")

Thursday 6-11-15

AMRAP 20 MIN
5 Burpees
10 toes to bar
15 box jumps (24"/20")
20 Hang power clean (115#/85#)

Wednesday 6-10-15

"BAMBI"
EMOM 12 MIN
EVEN: 13 Cal Assault bike + Max DL (315#/225#)
(7 cals ladies, 30 cal reg Ad men and 14 Cal reg Ad ladies, 200 m row men, 150 m row ladies)
ODD: REST

Last time we did BAMBI.  Make sure you use the same rower, AD, or Assault bike as before :)

Tuesday 6-9-15

FOR TIME
5-4-3-2-1
Squat Snatch (185#/130#)
10-8-6-4-2
Bar Facing Burpee

Monday 6-8-15

FOR TIME
Run 200 Meters
30 KBS (80#/62#)
30 Pull ups

Run 400 Meters
20 KBS (80#/62#)
20 Pull ups

Run 600 Meters
10 KBS (80#/62#)
10 Pull ups

Saturday 6-6-15

Run 5 miles (22 laps around building) (60 min cap)

or

60 min row for max meters

Friday 6-5-15

For Time: (3 min Cap)
Run 125'
Handstand Walk 250' for time

*If you do not have handstand walks, perform max wall walks in 3 min.  Record total feet walked in 3 minutes or total wall walks performed

Rest 1:20, then...

You have 20 seconds to attempt a max snatch....

Rest 1:40 seconds, then...

You have one more attempt to hit a max snatch in a 20 second window

Thursday 6-4-15

Push Press

5-5-5-5-5

Then...

21-15-9

Shoulder to overhead (heaviest set of 5 push press weight)

Hang Power Clean (heaviest set of 5 push press weight)

I have a feeling we are a little stronger! 

Wednesday 6-3-15

5 Rounds (1 min at each station for total reps)
Row for Calories
Double unders
Push Press (95#/65#)

Tuesday 6-2-15

5 Rounds
20 Kettlebell Swings (80#/62#)
20 Push ups
2 Dead lifts (365#/255#)