1.) 3 Position Cleans 1-1-1
Use 85% of your 1RM clean for all three sets.
3 Positions are:
1) High Hang
2) Above the Knee
3) From the Floor
2.) For time:
50 Box jumps, 24#/20#
40 Dumbell swings 55#/35#
30 Double unders
20 Dumbell Thrusters, 55#/35#
10 Toes to Bar
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Remember only 12pm class tomorrow and gym is closed Saturday for the New Year! We hope to be in the new gym early next week. Check the website and Facebook for updates.
High rings are up!
1.) OHS: 3-3-3 reps
2.) Three rounds for time of:
135#/95# Overhead squat, 10 reps
50 Double unders
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Ric nailing a handstand at Joshua Tree National Park.
MWOD: Triple Hip Extension
Hip opening against wall: 2 min per leg
Banded Psoas stretch: 2 min per leg
Box lunge: 1 min per leg
WOD: Snatch: 1-1-1 reps
Don't forget about the CFBT Holiday Party this Thursday at Bambino's, 7pm! Please RSVP here or on the Facebook page!
Damon and Meg
WOD 1.) Split Jerk: 1-1-1 Reps
WOD 2.) Five rounds for time of:
3 Muscle-ups
5 Jerks, 175#/125#
7 Deadlifts, 175#/125#
Fonz and Cody getting after it!
Spend two full days with CrossFit Coach Mike Burgener OR one of his tier one coaches staff learning, studying and practicing the Olympic lifts. The Snatch and Clean and Jerk bring speed, power, coordination, agility, accuracy and balance to your strength training. These lifts are indispensable to CrossFit programming and expert coaching is a powerful advantage.
Click here to register!
MWOD: Hip Capsule
Hip Capsule stretch: 2 min per side
Extended lunge, knee out: 2 min per side
Lacrosse ball to foot: 1 min per side
WOD: Snatch Balance + 3 Overhead Squats: 1-1-1-1-1
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Erin crushing the stone load WOD at the Strongman Competition this past weekend.
WOD A) Snatch Complex: 1-1-1-1-1
The movements in the complex are: Power snatch, Hang snatch, Snatch. Start at 70% of your 1RM Snatch and work up.
WOD B) For time: 1,000m Row
Congrats to Lo for passing her CrossFit Level 1 Certification this weekend! Way to go!
CrossFit Level 1 Seminars: CrossFit Tampa, King CrossFit, GSX CrossFit,CrossFit Asia.
Skill Work: Muscle up + L-sits
WOD:
Three rounds for time of:
135#/95# Hang power cleans, 15 reps
15 Burpees
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WOD Demo with Miranda Oldroyd and Mary Lampas - video [wmv] [mov]
The new gym!
MWOD: Spend 5 minutes working on your tight stuff
WOD 1. 3 Position Cleans + 1 Jerk: 1-1-1-1-1
Three positions are from the high hang, above the knee, and then from the floor. Once you have completed that combination, finish with 1 Jerk.
Working sets should be: 60%, 65%, 70%, 75%x2 of your 1RM clean.
WOD 2. 50 Burpees for time
Sandbag fun from Friday!
MWOD: Scapula Mobility
WOD: Split Jerk: 1-1-1-1-1 reps
Before you leave: Accumulate 2 minutes in a handstand
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Stephen working some mobility with an intro class last week.
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