Crossfit Blog
4.19.13
by Bennett
CROSSFIT
15 minutes to establish your heaviest snatch
- Type of snatch is your choice: power, squat, hang power, hang squat, split are all acceptable
- Rep range is also your choice. Perhaps a 4 or 5 rep max, focusing on mechanics and consistency, is right for you. Or, if you are adept at the movement, a 1-rep max is up your alley. Ask your coach for advice!
THEN
AMRAP in 7 minutes of:
7 bar hopping burpees
14 lunge steps
OPEN GYM: During Active Class Sessions
4.18.13
by Bennett
CROSSFIT
400m row
50 push ups
50 toes-to-bars
200m run
40 push ups
40 toes-to-bars
400m row
30 push ups
30 toes-to-bars
200m run
20 push ups
20 toes-to-bars
400m row
10 push ups
10 toes to bars
- partition push ups and toes-to-bars as you see fit
BOOTCAMP
100 Walking Lunges
Run 800 meters
100 Air Squats
OPEN GYM: During Active Class Sessions
4.17.13
by Bennett
The Brothers, Doria
CROSSFIT
EMOM for 20 minutes:
Odd minutes, 5 clean and jerks (heavy)
Even minutes, max reps wallballs (20/14)
BOOTCAMP
“Cindy”
20 Min AMRAP
5 Pullups
10 Pushups
15 Air Squats
SKILL
4 Rounds
Max Ring Dips
Max Chest to Bar Pull Ups
THEN
4 Rounds
Max Handstand Push Ups
Max Double Unders
OPEN GYM: During Active Class Sessions
4.16.13
by Bennett
CROSSFIT
EMOM for 20 minutes:
Odd minutes, 5 thrusters (heavy)
Even minutes, max reps pull ups
Worked out switch with 4/7 due to Open WOD 13.5
BOOTCAMP
“The Gauntlet”
6 Sled Push Down and Back
50 Wall Balls
50 Burpees
50 Russian Swings
Run 800 meters
For time
OPEN GYM: During Active Class Sessions
4.15.13
by Bennett
CROSSFIT
5 rounds:
400m run
30 double unders
15 sumo deadlift highpulls, 95#/65#
BOOTCAMP
5 rounds for total reps
1 rounds:
3 minute amrap
10 Ball Slams
10 Burpees
10 Toes to Rings
NOTE: Rest 1 minute following each round.
SKILL
20 Minutes
50 M Max Zurcher
50 M Max Yoke Walk
THEN
Row 1000 M
50 KB Swings (2 Pood/1.5)
30 Toes to Bar
OPEN GYM: During Active Class Sessions (9-Noon)
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