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February 26, 2015

A. Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…B.In teams of two...Partner "Rowling"Instructions, Directions, ...

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February 25, 2015

A.5 Sets:Power Clean 1.1.1.1.1 (rest 5-7 secs between singles)Rest 3 Mins Between Sets*Focus on technical proficiency*Do not up your weight if you have any ugly reps B.3 Rounds for Max Reps:3 Min AMRAP:15 Squats5 G2O 135/95*Rest 2 Mins Between AMRAPS

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February 24, 2015

A.3 Sets:6-8 Bench Press @ 20X1Rest 30 Secs3-5 Weighted Supinated Grip Pull-Ups @ 21x0Rest 2 Mins B.3 Rounds for Max Burpees to Bar:Against a 4 Minute Running Clock...60 Sec Front Plank400m RunMax Burpees to Bar *Rest Exactly 2 Mins Between Sets*

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ANNOUNCEMENTS!!!

Hey guys, don't forget that the Open starts next week, so please register and join the team. The website is http://games.crossfit.com.We will also have a live viewing of the first Open announcement at 8PM on Thursday (2/26/15) in the CrossFit Box. Should be a great time, so please show up!

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February 23, 2015

A.5 Sets:5 Deadlifts*Keep your bar under control at all times*Do not attempt to PR, just go for heavy working sets*Rest 3 mins between sets and work on shoulder mobility during that time. List of exercises/stretches/movements is on the whiteboard. B.3 Rounds For Time:400m Run15 Toes to Bar30 Wall Balls 20/14

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February 20, 2015

A. Three sets of: Push Press x 3-5 reps Rest 2 minutesB. In teams of 2, alternate whole rounds to complete 4 each of: 500 Meter Row 15 S2O 135/95 10 Burpee Box Jumps

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February 19, 2015

A. Six sets of: Deadlift *Set 1 – 6 reps *Set 2 – 4 reps *Set 3 – 2 reps *Set 4 – 6 reps *Set 5 – 4 reps *Set 6 – 2 reps (Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2) Rest 4 minutes between ...

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February 18, 2015

A. Five or Six sets of: Bench Press @ 20X1 tempo Rest 3 minutes between sets (use this time effectively to work on hip mobility or glute activation exercises and/or work on gymnastics skills) Perform the following reps and percentages: * Set 1 – 50% of 1-RM x 3 reps * Set 2 – 75% of 1-RM x ...

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February 17, 2015

Four sets of: Against a 4 minute running clock, complete: 25 Kettlebell Swings (70/55 lbs) 400 Meter Run Double-Unders x Max Reps Rest 4 minutes between sets

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February 16, 2015

A.Back Squat x 5 reps @ 50% of 1-RM Rest 60 seconds Back Squat x 3 reps @ 75% of 1-RM Rest 60 seconds Back Squat x 1 rep @ 85% of possible 1-RM Rest 60 seconds Back Squat x 1 rep @ 90-95% of possible 1-RM Rest 2 minutes Strict Pull-Ups x Max Reps Rest 2 minutes Back Squat ...

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