Strength
Take 20 minutes and find your 1-RM Clean and Jerk
Metcon
For Time
500m Row
50 KB Swings 53/35
100 Air Squats
500m Row
7/18/2017
Take 20 minutes and find your 1-RM Clean and Jerk
Metcon
For Time
500m Row
50 KB Swings 53/35
100 Air Squats
500m Row
7/18/2017
Skill
Gymnastics Skills Practice – take 20 minutes and Pick 2-3 movements you want to spend some time with, and try to get perfect quality repetitions to improve efficiency.
Metcon
Five rounds for max reps of:
60 seconds of Burpee Pull-Ups
60 seconds Ring Dips
60 seconds Box Jump Overs
Rest 60 seconds
7/17/2017
Gymnastics Skills Practice – take 20 minutes and Pick 2-3 movements you want to spend some time with, and try to get perfect quality repetitions to improve efficiency.
Metcon
Five rounds for max reps of:
60 seconds of Burpee Pull-Ups
60 seconds Ring Dips
60 seconds Box Jump Overs
Rest 60 seconds
7/17/2017
Strength
3 sets of:
Front Squat x 5-6 reps (tempo squats. 3 second decent, explode up, 1 second pause at top of squat)
Rest 90 seconds
Strict CHIN UP x max reps (palms facing toward you)
Rest 90 seconds
Metcon
Against a 3 min clock
Run 400m
Ground to Overhead x Max Reps 135/95
Rest 3 minutes
*Repeat until you have accumulated 30 ground to overhead. Score is total time.
7/14/2017
3 sets of:
Front Squat x 5-6 reps (tempo squats. 3 second decent, explode up, 1 second pause at top of squat)
Rest 90 seconds
Strict CHIN UP x max reps (palms facing toward you)
Rest 90 seconds
Metcon
Against a 3 min clock
Run 400m
Ground to Overhead x Max Reps 135/95
Rest 3 minutes
*Repeat until you have accumulated 30 ground to overhead. Score is total time.
7/14/2017
Strength
Push Press
5-3-1-1-1-1-1
Nasty girls
3RFT
50 air squats
7 muscle ups
10 hang power cleans 135/95
7/13/2017
Push Press
5-3-1-1-1-1-1
Nasty girls
3RFT
50 air squats
7 muscle ups
10 hang power cleans 135/95
7/13/2017
Metcon
AMRep
1min double unders
1min alt KB Snatch 53/35
2min double unders
2min alt KB Snatch
3min double unders
3min alt KB Snatch
Core
4 rounds
10 v ups
10 hanging straight leg raises
10 good mornings
10 barbell curls
7/12/2017
AMRep
1min double unders
1min alt KB Snatch 53/35
2min double unders
2min alt KB Snatch
3min double unders
3min alt KB Snatch
Core
4 rounds
10 v ups
10 hanging straight leg raises
10 good mornings
10 barbell curls
7/12/2017
Strength
power clean
5-3-1-1-1-1-1
6 RFT
3 strict HSPU
6 deadlifts 225/155
9 wallballs 20/14
7/11/2017
power clean
5-3-1-1-1-1-1
6 RFT
3 strict HSPU
6 deadlifts 225/155
9 wallballs 20/14
7/11/2017
Stadium Track Workout
Meet at the Tullahoma Highschool track.
Same class times as usual.
Bring your own water
Bring a stopwatch if you have one.
7/10/2017
Meet at the Tullahoma Highschool track.
Same class times as usual.
Bring your own water
Bring a stopwatch if you have one.
7/10/2017
Strength
Monday
back squat
5-3-1-1-1-1-1
10m AMRAP
100m medball carry 20/14
7 toes to bar
5 hang power snatch 115/75
7/7/2017
Monday
back squat
5-3-1-1-1-1-1
10m AMRAP
100m medball carry 20/14
7 toes to bar
5 hang power snatch 115/75
7/7/2017
Metcon
CrossFit Open 11.3
AMREP 5 Minutes
1 Squat Clean 165/110
1 Jerk 165/110
Skill
Peg Boards
7/6/2017
CrossFit Open 11.3
AMREP 5 Minutes
1 Squat Clean 165/110
1 Jerk 165/110
Skill
Peg Boards
7/6/2017
For Time
Fran
21-15-9
Thrusters 95/65
Pull Ups
Core
3 rds
1 min plank
10 Weighted good mornings (empty barbell)
10 Feet to rig
7/4/2017
Fran
21-15-9
Thrusters 95/65
Pull Ups
Core
3 rds
1 min plank
10 Weighted good mornings (empty barbell)
10 Feet to rig
7/4/2017
Freedom WOD
7 Rounds
4 Power Cleans 185/125
17 Push Ups
Then...
76 Goblet Squats 53/35
Then...
241 Double Unders
7/3/2017
7 Rounds
4 Power Cleans 185/125
17 Push Ups
Then...
76 Goblet Squats 53/35
Then...
241 Double Unders
7/3/2017
Hero Wod
Jack
Complete as many Rounds as possible in 20 min of:
10 Push Press 115/85
10 KB Swings 53/35
10 Box Jumps 24/20
7/2/2017
Jack
Complete as many Rounds as possible in 20 min of:
10 Push Press 115/85
10 KB Swings 53/35
10 Box Jumps 24/20
7/2/2017
Strength
Power Clean
1 rep every 45 sec for 12 sets at 80%
Metcon
For Time
25 Wallball 20/14
2 Rope Climbs
20 Wallball
2 Rope Climbs
15 Wallball
2 Rope Climbs
10 Wallball
2 Rope Climbs
5 Wallball
2 Rope Climbs
6/29/2017
Power Clean
1 rep every 45 sec for 12 sets at 80%
Metcon
For Time
25 Wallball 20/14
2 Rope Climbs
20 Wallball
2 Rope Climbs
15 Wallball
2 Rope Climbs
10 Wallball
2 Rope Climbs
5 Wallball
2 Rope Climbs
6/29/2017
Strict Pull Ups
5m EMOM
2-6 reps
Rx+ dumbbell or medball between legs
For Time:
50 double unders
20 HSPU
50 double unders
16 HSPU
50 double unders
12 HSPU
50 double unders
8 HSPU
50 double unders
4 HSPU
5m EMOM
2-6 reps
Rx+ dumbbell or medball between legs
For Time:
50 double unders
20 HSPU
50 double unders
16 HSPU
50 double unders
12 HSPU
50 double unders
8 HSPU
50 double unders
4 HSPU
