Archive for April, 2014

A1) Bench Press 5 X 3 – 8 rest 60 sec (more advanced athletes do fewer reps) A2) Strict or weighted Pullups 5 X 3 – 8 rest 60 sec (more advanced athletes do fewer reps) B) 12 min AMRAP Row 250 m 15 Burpee Box Jumps 24″/20″ C)  3 X 10 T’s,Y’s, U’s * […]

A) (20 min) Hang Power Clean 5 X 3 rest 2 min between sets B) 8 min AMRAP 10 Hang Cleans (you choose the weight, aim for unbroken) 30 DU’s C) Accumulative 2 – 4 min L Sit * More cool things, we will be moving our 4pm classes to 7pm on Tues and Thurs.  […]

A) (20 min) Back Squat 5 X 3 – 8 (more advanced athletes do fewer reps) 2 min rest between sets B)For time: 25 / 20 / 15 / 10 / 5 Back squat @95/65 50 / 40 / 30 / 20 / 10 KB Swings @ 24kg/16kg (20 min time cap) C)Cash out Hip […]

A)12 min EMOM 2 Split Jerks (Switch Legs each rep) B) 3 rounds for reps: 60 sec Jerks (you choose the weight, aim for the first round unbroken) rest 30sec 60 sec Pull-ups rest 30 sec 60 sec Box Jumps 24/20″ rest 3 min  

A) Skipping/ DU/ Triple Under Practice 10 min ( 1 min on, 1 min off) B) 3000m row for time (try to maintain the same pace and keep solid form)

A)15 min EMOM 1 Snatch B)5 rounds for time: 9 Deadlift @135/95 6 Hang Snatch @135/95 3 OH Squats @135/95 (15 min time cap)

A) 5 X 3 Squat Clean in 15 min (at a challenging weight, but you should maintain good technique) B)3 rounds for time: 800m run 10 Squat Clean @135/95 15 T2B (20 min time cap) * A few things going on we wanted to make everyone aware of.  Starting the week of May 5th  Tuesday […]

A)10 Min Handstand Work B)15 min AMRAP 1 HSPU 1 Pull-up 2 HSPU 2 Pull-up 3 HSPU 3 Pull-up and so on

A)10 min Pistol Squat work B)For time: Row 2000m 50 pistol Squats (alternating) 30 Hang Cleans @225/135 * Welcome back Andrew and Lisa from their vacation! ** 5km Run May 3rd at 9am. Free for everyone, bring a friend. *** CrossFit Streets Fitness Test May 10th. Free for members and drop-in rate for non-members who […]

A.) Press: 3 x 3 (10 min) B.) Front Squat: 3 x 3 (20 min) C.) 8 minutes of 20 m Prowler relay outside (90/50). * active rest: walk around…