5X2 Snatch @ 75-85% – rest 90 sec. Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These do not need to be touch and go, you may reset. Ten rounds for time of:135/95pound […]

Freaky Fridays are back!!

***Reminder***   Our Saturday class times are back to normal starting this weekend – Saturday, April 13th   Fundamentals @ 8:30am (One of three fundamental classes that must be taken by beginners/new members in order to move on to regular classes – other class times are Tuesday @ 4:30pm and Thursday @ 6:30pm – there is no charge for […]

Barbell Work   7×1 3 Position Hang Clean + 1 Jerk (low to high) – heavy but perfect, rest 60 sec.   * 1 rep = 1 clean performed from low hang + 1 clean performed from mid hang + 1 clean performed from high hang + 1 jerk*     Conditioning   For time:  Row 1000 […]

 “Nancy”   5 Rounds for time of:   400m Run 15 Overhead Squats 95/65       *Open Season Is Over*   First off, the compound had a record breaking year of participants competing in the open this year. Whether you guys did it in the gym Friday nights or threw down on Saturdays, you […]

 Strength   1a) 4×7 Bench press @ 80% of 1RM 1b) 4×10 Snatch Grip Bent Over Row- Heaviest Possible   Rest 90 seconds between exercises     Conditioning   14 Minute AMRAP:   14 Deadlifts @ Bodyweight 2 Rope Climbs 28 Double Unders  

Strength   Back Squat: 4X4 @ 70% – rest 30 seconds, 3X3 @ 75% – rest 30 seconds, 3X2 @ 80% – rest 45 seconds. *Notes: Sets at each percentage should be performed without re-racking the barbell. Take 2:00 rest between each percentage.*     Conditioning   5 Rounds of:   5 Hang Cleans 185/130 […]

 Crossfit Games Open 13.5     Complete as many rounds and reps as possible in 4 minutes of: 15 Thrusters 100/6515 Chest to bar Pull-ups   If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 […]

 Strength/Skill   1)   3×7 Push Press-Heaviest Possible   2) 3xME GHD Sit ups in 1 minute   * For the push press rest 2 minutes between sets. For the GHD work for a minute and rest for a minute*      Conditioning   12 minute AMRAP:  4 Shoulder press 8 Sumo deadlift high-pull 12 Front squat   […]

 “Blake”   Four rounds for time of:  100 foot Walking lunge with 45lb plate held overhead 30 Box jump, 24 inch box 20 Wallball shots, 20 pound ball 10 Handstand push-ups     U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in […]

Strength/Barbell Work   7X2 Hang Snatch + 1 Overhead Squat – heaviest possible, rest 60-75 sec.     Conditioning   For Time:   30 Air Squats 100m Sprint 15 Push Jerk 155/105 100m Sprint 15 Air Squats 60 Double Unders 15 Air Squats 100m Sprint 15 Push Jerks 155/105 100m Sprint 30 Air Squats   *Barbell must […]

 Mobility for week 4/1/13