CrossFit
Pre WO
SMR/Mobility – Hips, Psoas, Glutes, Quads, Wrists & Ankles
Pushups
Skill Practice – Clean & Jerk, K2E, Muscle-Up
Workout – Team Grellen
Teams of 4
Run 600M Together
264 Kettlebell Swings 1.5/1
144 Pull-Ups
120 Clean & Jerk 135/95
Run 600M Together
- break up reps amongst team however you see fit, in any order.
- two teammates may work at a time
Post WO
Hollow Rock
Basics
Teams of Three
Run 600M together
198 KB Swings 1.5/1
108 Pull-Ups
Run 600M together
January 26, 2012
CrossFit Pre WO SMR/Mobility – Feet, Calves, Shoulders, Pecs, Biceps Scap Pullups Pushups Skill Practice – Deadlift, Box Jump, Snatch Strength: DE – Deadlift 5 x 5 at 55-65% Workout 5 RFT 3 Power Cleans 135/95# 6 TTB 6 Burpees 10 Air Squats Post WO GHD Sit-Up Basics 4 Rounds Run 400M 50 Air Squats
January 26, 2012
The CrossFit OPEN is upon us in a few short weeks guys. More information here Our hope is that the entire gym participates in this annual event that we love so much. WE WANT TO KNOW what we can do to: Make the workouts as accessible as possible for you to participate in all of [...]
January 24, 2012
CrossFit Pre Workout to Include: Scap Pushups Scap Pullups Pushups SMR/Mobility – Quads, Feet, Shoulders, Pecs, Biceps Skill Practice – Handstand Walking, Dips, Toes to Bar Workout: 3 x 1000M all out effort on Wattbike, rest 2 minutes btw sets. Accumulate 3 minutes in Hollow Rock 1 Max set of HSPU Basics 30-20-10 Knees to [...]
January 24, 2012
Pre Workout SMR/Mobility – Hamstrings, Hips, Psoas, Glutes, Tricep Warmup to Include Bent Over Row Pushups Skill Practice – Low Bar Back Squat, KB Swing, KB Snatch, HSPU Workout: Athletes use 1 bar, and must set up bar to be easily changed in weight from DL to Snatch. 3 Rounds 10 Pistols 15 Hang Squat [...]
January 23, 2012
CrossFit Pre Workout SMR/Mobility – Feet, Calves, Shoulders, Pecs, Biceps Warmup to Include: Scap Pullups Pushups Vertical Row Skill Practice (pvc/bar) – Back Squat, Shoulder Press Strength: DE – Good Mornings – 7 Sets of 3 Reps. On a dynamic effort, each rep should take between .25 and .75 seconds. You should be firing from [...]
January 21, 2012
Team – We are going for a LATE START today. Classes start at 10am. Beginners – you are welcome to go to the CrossFit Class today since there will be no Basics. When the CrossFitters are doing max Power Cleans you can do max Kettlebell Swings. – coach Jeri
Paleo Meal of the Day
January 27, 2012
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