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8.27.14

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Strength: Glute Ham Raise 5 x 8 Beginner: AMRAP 7min: 7 Knees to Chest 1 Down N Back Sprint Advanced: AMRAP 7min: 10 Knees to Elbows 1 Down N Back Sprint RX: AMRAP 7min: 10 Toes to Bar 1 Down N Back Sprint 5 TIPS FOR HELPING CROSSFITTERS GET STRONG… Learn what a strength coach […]

8.26.14

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Strength: Back Squat 3 x 3 (70%, 80%, 90%) Gymnastics: Pull-up 5 x 8 @ 21X1 Beginner: For Time: 10 False Grip Ring Row 20 Wall Ball (10/6) 30 Kettlebell Swing (35/18) 40 Sit-ups 30 KBS 20 WB 10 False Grip Ring Row Advanced: For Time: 10 Muscleup Progression 20 Wall Ball (14/10) 30 Kettlebell […]

8.25.14

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Strength: Hang Power Snatch 3 x 3 (70%, 80%, 90%) Gymnastics: Dips 5 x 8 @ 21X1 Beginner: Run 800m 200 Single Unders 30 Burpees Advanced: Run 1 mile 75 Double Unders OR 300 Single Unders 50 Burpees RX: Run 1 mile 150 Double Unders 50 Burpees 15min TIME CAP THE ROLE OF TESTOSTERONE FOR […]

8.22.14

Strength: Hang Power Clean 3 x 5 (65%, 75%, 85%) Gymnastics: Push-up 5 x 8 Weighted Pushup > Pushup > Pushup off Box (Incline) Beginner: 2 Rounds for Time: 200m Farmers Walk 20 Weighted Sit-ups (35/18lbs) 20 Kettlebell Swings Advanced: 2 Rounds for Time: 200m Farmers Walk 30 Weighted Sit-ups (44/26lbs) 30 Kettlebell Swings RX: […]

8.21.14

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Strength: Front Squat 3 x 5 (65%, 75%, 85%) Gymnastics: L-sit 4 x :20 Beginner: 3 Intervals for Reps: AMRAP 4min: 5 Front Squats (65/35) 7 Incline Push-ups :20 Plank Res t1min btw Intervals Advanced: 3 Intervals for Reps: AMRAP 4min: 5 Front Squats (115/85) 7 Push-ups OR Incline Push-ups :30 Plank Rest 1min btw […]

8.20.14

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Strength: Push Jerk 3 x 5 (65%, 75%, 85%) Gymnastics: Strict Knees to Elbow 5 x 8 Beginner: AMRAP 5min: 5 Incline Push-ups 5 Deadlift (135/95) Advanced: AMRAP 5min: 5 Handstand Push-up w/ mats OR Pike Pushups 5 Deadlift (185/135) RX: AMRAP 5min: 5 Handstand Push-up 5 Deadlift (275/185) STRENGTHENING THE POSTERIOR CHAIN… What is […]

8.19.14

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Strength: Hang Power Snatch 3 x 5 (65%, 75%, 85%) Gymnastics: 5 x 8 Dip Weighted > Bodyweight > Assisted > Assisted w/ Jump Beginner: 3 Rounds for Time: 10 Hang Power Snatch (45/25) 10 Overhead Squat 10 Push Press Rest 1min btw rounds Advanced: 3 Rounds for Time: 10 Hang Power Snatch (95/65) 10 […]

8.18.14

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Strength: Back Squat 3 x 5 (65%, 75%, 85%) Gymnastics: Strict Pull-up 5 x 8 Weighted > Bodyweight > Assisted > Ring Row Beginner: 3 Rounds for Reps, 1min at ea movement: Ring Row Ab Mat Sit-up Air Squat Rest 1min Advanced: 3 Rounds for Reps, 1min at ea movement: Muscle-up Assisted GHD Sit-up 1/2 […]

8.15.14

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Strength: Front Squat 5-3-1(+) 75%, 85%, 101% Beginner: 5 Rounds for Time, with partner: 6 Rope Climb Progressions 20 Overhead Squats (45/25lbs) Advanced: 5 Rounds for Time, with partner: 10 Rope Climb Progressions 20 Overhead Squats (65/45lbs) RX: 5 Rounds for Time, with partner: 10 Rope Climbs 20 Overhead Squats (95/65lbs) *split movements as needed […]

8.14.14

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Strength: Hang Power Clean 5-3-1 (75%, 85%, 101%) Beginner: 3 Rounds For Time: Run 200m 15 Power Clean (65/35) Rest 2min btw rounds Advanced: For Time: Run 400m 15 Power Clean (95/65) Rest 2min btw rounds RX: For Time: Run 400m 15 Power Clean (115/75) Rest 2min btw rounds 15min TIME CAP HOW TO MOBILIZE […]