Saturday 06.30.12

15 cleans (weight ?)

10 Rounds of Cindy
  5 Pullups
  10 Pushups
  15 Squats

15 Cleans (weight ?)

Have fun Guys!!

Friday 06.29.12

Back Squat 3RM
Mobility: Shoulders, Thoracic Spine


"ISABEL"
30 Snatch
(135/95#)

2x Max Handstand Hold
(Rest as needed)

Thursday 06.28.12

Skill: Handstands/

Headstand Holds

(sub BB Hold OH)

For Time:

1000m Row

3 Rounds

10 Pistols (alt legs)

10 HSPU

10 Skin

Write loads and times to comments and challenge your CrossFit friends to do better...

Wednesday 06.27.12

Guess who is BAAAAACK!!!

Hang Power Snatch
3-3-3 (80% 5RM)


For Time:
1 Mile m Run
10-9-8-7-6-5-4-3-2-1
Push Up w/ Hand Release
Ab Mat Sit-ups
1 Mile Run

Tuesday 06.26.12

Shoulder Press
3-3-3-3 (80%
1RM)



"HellFran"
21-15-9
KB Swings (53/35#)
Thrusters (95/65#)
Pull ups
400m Run

Monday 06.2512

Back Squat
5-5-5-5 (80% 1RM)



AMRAP 10min:
5 Wall Walks
10 Ball Slams
(20/14#)
100m Run

Saturday 06.23.12

Big trail run for Luis today, hope you guys have fun!!

24 KB dead lift to goblet squat to push press
24 ups and downs
Run 200 m
Repeat at 20 reps and 400 m run
Repeat at 16 reps and 800 m run
Repeat at 12 reps and 400 m run
Repeat at 8 reps and 200 m run
Repeat at 4 reps and NO RUN

Friday 06.22.12

Skill: MU/Kipping Pull Ups

3 Rounds
50m Walking Lunges
250m Run
10 Back Extention
10 Toes to bar

Thursday 06.21.12

Skill DU


2 rounds
Rest for exact amount of time required to complete previous interval
Run 200m
Rest
Run 400m
Rest
Run 800m
Rest


This is FUN!!

Wednesday 06.20.12

"HOPE"
3 Rounds
Burpees
Power Snatch (75/55#)
Box jump (24/20")
Thruster (75/55#)
C2B Pull-ups

Same format as Fight Gone Bad. 1 min each exercice with a 1 min rest after 5 min. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep. 

Tuesday 06.19.12

Guess who is going to do a muscle up today?

Skill Muscle Ups/Kipping Pullups


15min AMRAP
15 DU
10 KB SDHP (53/35#)
5 HSPU (sub DB/KB Press)


Write Number of rounds to comments!!  Don't be shy, time to show off!! 

Monday 06.18.12

Skill Hand Stand/Head Stand Holds

For time
400m Run
50 Push-ups
400m Run
50 Sit-ups
400m Run
50 Squats
400m Run
50 Body rows
400m Run

Saturday 06.16.12

Slightly Angry Annie..

50-40-30-20-10
Double Unders
Situps
Lunges
250 run between rounds..

Have fun.

Friday 06.15.12

Helen is going away from a Month..   Safe Travels Helen,  come back safe and sound.   We will take care of Dante while you are away!!  

Squat
5-3-1+ (75/85/95% T-RM)

“Nancy”
5 Rounds for time:
400m Run
15 Overhead Squats (95/65#)
*sub front squats for mobility issues

Flexibility Work:
PNF Calves

Thursday 06.14.12

One of our CrossFit Kids rowing away!!

Bench
5-3-1+ (75/85/95% T-RM)

“Jackie” For time:
1000m Row
50 Thrusters (45/33#)
30 Pull ups

Flexibility Work:
PNF Splits

Wednesday 06.13.12

Coach Breanne making it look easy.

Skill: Hang Clean
“Thirty”
Pick 6-8 exercises & keep moving for 30 minutes:

Rowing, *Running, *Suitcase Lunge, Push Press, Partner Ball Clean & Toss, Box Jump, Ring Rows, Handstand Holds, Wall Ball, Hollow Rock, Single Jump Rope, Back Extensions, Farmer Walks.

*mandatory

Tuesday 06.12.12

Deadlift
5-3-1+ (75/85/95% T-RM)

Accum. 60 sec Planche

On the minute for 10 min:
2 Muscle ups*
15 RKC KB Swings (70/35#)
*sub 1 strict pull up and 1strict dip, per muscle up

Accum. 60 sec Planche

Monday 06.11.12

Press
5-3-1+ (75/85/95% T-RM)

30-20-10
Hang Power Snatch (65/45#)
Ring Push ups

Weighted Pull ups
3-3-3 (5-5-5 BW)

Saturday 06.09.12

AMRAP 20min
Teams of 2
5 Hang Power Cleans (135/95lb)
10 Wall Ball (20/14lb) @ 10ft
200m Run

Friday 06.08.12

These horrible little suckers are a matter of WILL,  and if you have the Will to push yourself to AWESOMENESS,  then it WILL be yours.  Don't settle for less than incredible.  Do your burpees like a MOFO,  even when you are tired SPECIALLY when you are tired- and you'll teach yourself to be simply SCCF awesome. 

Bench
3-3-3+ (70/80/90% T-RM)

Death by Burpee/100m
On the 2 min, complete 2 Burpees, then sprint 100m, followed by 4 Burpees, sprint 100m, and so on until you cannot complete the reps inside the first minute, thus maintaining 60 seconds of rest.

Thursday 06.07.12

Whot dat?

Squat
3-3-3+ (70/80/90% T-RM)

3 Sets of 4 Reps Turkish Get ups
(alt. each arm)

3 Rounds of:
Max Squats in Minute
Max Double Unders in Minute
Max Dips in Minute

Wednesday 06.06.12

Hang Power Snatch
Work to Moderate Single

Row 5k, then immediately
Run 1 mile

Accumulate 60 sec of Lever Progression

Tuesday 06.05.12

Coach Breanne bringing it at the games... 

Press
3-3-3+ (70/80/90% T-RM)

Skill: RKC KB Swing 1-Arm

3 Rounds for time:
12 1-Arm KB Swing (53/35#)
9 Handstand Push ups
3 Skin the Cats (sub 6 K2E)

Monday 06.04.12

Work it Trish!!

Deadlift
3-3-3+ (70/80/90% T-RM)

On the Minute for 15 min:
2 Front Squats (185/115#)
10 Push ups
2 Strict Pull ups (sub ring row)

Flexibility Work:
Hip Flexors