Wednesday – 061814

New member, Kevin!

New member, Kevin!

CrossOver Symmetry Activation, then
3 Position snatch + Overhead squat 1-1-1-1
High hang/above the knee, below the knee, and floor.

You must snatch the bar, then perform an extra overhead squat after each position. You may reset after the overhead squat. Meaning you may drop the bar as long as you reset within 3 seconds when moving to the next position.

Weakness Training
3 rounds NOT for time:
Accumulate one minute L-sit
Accumulate one minute holding top position of ring dip with rings turned out
Accumulate holding bottom position of back squat with 135/93 on your back (do not hold this longer than 15 seconds at a time no matter how strong you feel, no lifting shoes, focus on staying SUPER tight and UPRIGHT)


Weakness EMOM/practice what you hate seeing in WODs a.k.a. your weaknesses.

Post your scores to the Whiteboard.

Tuesday – 061714

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Head coach Will Blackburn PR’s his thruster at 325# five months removed from recovering from an old back injury.  eXalted has a lot of experience of helping people recover from old/nagging injuries, especially when it comes to lower backs, shoulders, and knees.

400 meter run (focus on midfoot strike, forward lean high turnover rate, etc.), then
3 rounds not for time:
20 Walking lunge hip flexor stretches (10 each leg, hold stretch for 5 seconds)
15 Hip extensions (use weight if possible)
10 PVC shoulder dislocates

Workout of the Day
EMOM for 20 minutes:
Every odd minute, perform 10 burpees
Every even minute, get AMRAP of calories on the rower in the first 30 seconds of the minute.

The burpees will be scaled as needed to make sure you can work the entire 20 minutes.  Your score is total calories rowed over the EMOM.

Post your scores to the Whiteboard.

Monday – 061614

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If you feel like nerding out and hearing the founder of CrossFit talk about the science, beliefs, and ideas behind CrossFit, take some time and check out this video.  If you don’t have time, skip to 17:55 to hear Coach Glassman talk about the definition of fitness.  Interesting stuff.

Find your 1 rep max.
You have 18 minutes. This will be from the floor. If you are wondering why. . .

Workout of the Day
Thrusters (You will use 65% of just obtained 1RM thruster)

If you can’t do muscle-ups, you will do the same reps, but of strict pull-ups and push-ups.

Post your scores to the Whiteboard.

Friday – 061314

Michelle and Mark.

Michelle and Mark.

Front Squat
Find your 3 rep max.
You have 18 minutes. We did this exact lift one month ago. Try and beat your weight from then!

Workout of the Day
AMRAP in 18 minutes of:
10 Squat snatches (95/63)
10 Toes to bar
10 Box jumps (24/20)

Every three minutes, stop where you are and run 200 meters.  When you get back, pick up from where you left off.

Post your scores to the Whiteboard.

Thursday – 061214

Will's hang power cleans at the end of Tuesday's grueling workout.

Will’s hang power cleans at the end of Tuesday’s grueling workout.

Strength Endurance/Skill
Perform Crossover Symmetry Activation for shoulder warm-up, then
5 Rounds:
In two minutes, perform two rope climbs.
In one minute, perform AMRAP of push press at 75% of your push press 1RM.

You score on this is how many push presses you perform across all 5 rounds. Yes, I know it’s heavy. If you don’t know your 1RM push press, then pick a weight you can get no more than 10 times and no less than 6 times in a minute. If you can’t climb the rope, you will do 4 rope pulls.

Workout of the Day
2k Meter Row

Post your scores to the Whiteboard.