Monthly Archives: May 2012

Skill Handstand progressions Met-con 200m run 20 wall balls 200m run 20 wall balls 200m run 20 wall balls Note This Saturday we’re running a CrossFit Endurance session from 11-12 in the park. The idea will be to hit these … Continue reading →

Strength L1 - 3X5 Back Squat – Max Weight Possible With Perfect Form – rest 90 sec. 15 min time cap after warm up. L2 - 1X20 Back Squat This Should Be A Maximal Unbroken Set. If You Completed All 20 Reps … Continue reading →

Strength L1 - Strict pull up (hardest scale possible) 2-2-2-2-2-2-2 L2 - Weighted  pull up 1-1-1-1-1-1-1 Met-con AMRAP 8 MINS 2 muscle ups (L1-C2B pull ups) 2  cleans 70/45 (L1-40/25) 6 pistols (L1-air squats x 2)

Strength L1 – 5×2 power clean + jerk  rest 90 secs L2 – 15 mins to establish a new1RM clean + jerk * *take no more than 3 attempts Met-con 5 RFT 5 thrusters 50/30 10 burpees 200m run Cash … Continue reading →

Team wod 400m run 30 high five burpees 30 over unders 40 buddy wall balls 400m run

Strength L1 - 5×5 back squat L2 - 1X20 back squat Notes: This Should Be A Maximal Unbroken Set. If You Completed All 20 Reps Last Week, Add Approximately 5% This Week. If You Were Close To Completing All 20 Reps (15-19), … Continue reading →

Skill 15 mins Handstand practice 2min amrap Wallballs 1 min rest 2 min amrap Box jumps 30/24(L1 scale as needed) 1 min rest 2min amrap Air squats Add total reps completed

Strength L1 - Power clean + push jerk 3×2 Rest 90 secs L2 – Power clean + push jerk 2@75% 2@80% 2@85% Rest 90 secs Met-con 20 min time cap Every minute, on the minute perform: 3 clean and jerk @60\40 (L1 … Continue reading →

Strength L1 - 1 Hang power snatch + 1 O.H. squat 5×2 Snatch grip push press  4×1 L2 – Snatch 5×2 @ 70% rest 60 sec Snatch balance (no heave) 4×1 heaviest possible Met-con 21-15-9 Overhead squat 50/30 (L1-20/15/pvc – coaches … Continue reading →

Strength All levels 5 sets of: A – 5 front squats (100% of 1RM clean and jerk) B – Max effort strict pull ups Alternate between A and B Met-con For time: 800m run 50 wall balls 100 double unders … Continue reading →