August 27, 2016

12419054_10205600241197123_6957076946308335063_oMETCON:  PARTNER WOD-TEAMS OF 4
22 minutes of:
– Run 400 meters or row 500m (the rabbit)
– AMRAP slam balls 50/35#
– AMRAP shoulder to overhead 95/63# (Adv. 135/93)
– AMRAP box jump overs 24/20″
*Team members will each do a burpee and rotate stations when the rabbit is done with their run/row.

Post total slam balls/shoulder to overhead/box jump overs to comments.

August 26, 2016

13939498_10102103559102867_6782082727871303438_n METCON
7 rounds for time of:
8 handstand push-ups (Adv. Strict)
8 deadlifts 215/138# (Int. 165/108)
8 ring rows

Post time to comments.

August 25, 2016

March 2014 014STRENGTH
Front squat
8 sets of 3 using 85% of your 1RM

METCON
“Annie”
50-40-30-20-10 reps for time of:
– Double unders
– Sit-ups

CROSSFIT LEAN (8:30 am class)
A. 3 rounds of:
30 wall balls
30 Russian kettlebell swings
40 sit-ups

B. TABATA (10 rounds of):
Assault air bike (for calories)

Compare “Annie” to 12/20/15.
Post time to comments.

August 24, 2016

13935071_10102103559522027_5497228653558877996_nCONDITIONING
6 minutes to run:
800 meter sprint (1 total)
Then, every 4 minutes for 12 minutes complete:
400 meter sprint (3 total)
Then, immediately, every 2 minutes for 12 minutes complete:
200 meter sprint (6 total)

STRENGTH
3 rounds, not for time, of:
Max effort bench presses at 70% of your 1RM
– Rest as needed –
Max effort chest to bar pull-ups

Post total bench presses and pull-ups completed to comments.

August 23, 2016

048

METCON
AMRAP 20 minutes of:
10 power snatches 135/93# (Int. 95/63)
20 burpees
30 wall balls 20/14#, 10/9′
40 kettlebell swings 53/35#
50 box jumps 24/20″

CROSSFIT LEAN (8:30 am class)
5 rounds of:
400 meter run
20 dumbbell walking lunges
14 dumbbell snatches
9 burpees

Post rounds and reps to comments.

August 22, 2016

12565484_10153819741185750_895539770334247264_n

STRENGTH
Power clean and split jerk 1-1-1-1-1 reps
*You will have roughly 20 minutes.

METCON
7 minute ladder, up by 3’s, of:
– 3 toes to bar
– 3 dumbbell Squat Cleans 50/35# (Adv. 70/50)

CROSSFIT LEAN (8:30 am class)
A. 30-20-10 reps of:
Weighted box step-ups
Double unders (or 3 for 1 singles)

B. 7 rounds of:
7 dumbbell thrusters
7 box jumps
7 pull-ups

Compare power clean & jerk to 3/2/16.
Post load and total reps to comments.

August 21, 2016

1958389_1027584480663466_8870715905529700229_n

METCON
5 rounds for time of:
100 meter farmer’s walk, 50/35# dumbbell in each hand
6 clean and jerks 155/103# (Int. 105/68)
200 meter run
12 deadlifts 155/103# (Int. 105/68)

Post time to comments.

August 20, 2016

_MG_7041METCON:  PARTNER WOD-TEAMS OF 2
For time:
100 wall balls 20/14#, 10/9′
100 medball cleans
100 medball sit-ups
100 pull-ups

Post time to comments.

August 19, 2016

12967975_1027584257330155_4503518060409849877_oSTRENGTH
Every 45 seconds for 15 minutes of:

Complete 1 power clean at 88% of your 1RM

METCON
3 rounds for time of:

16 alternating dumbbell snatches 70/50# (Int. 50/35)
16 burpees
50 double unders

Post time to comments.

August 18, 2016

sept 13 028METCON
For time:

40 calorie row
40 weighted sit-ups with feet anchored, 35/20#
15 squat clean thrusters 135/93# (Int. 115/73, Adv. 155/103)
30 calorie row
30 weighted sit-ups
10 squat clean thrusters
20 calorie row
20 weighted sit-ups
5 squat clean thrusters

CROSSFIT LEAN (8:30 am class)
EMOTM for 20 minutes (5 sets) of:

Minute 1:  40 second elbow/knee plank
Minute 2:  3 wall climbs
Minute 3:  10 alternating reverse lunges with dumbbells or kettlebells
Minute 4:  10-12 burpee box jump overs

Post time to comments.