Tag Archives: pushups

Friday – 080814

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Josh, breaking down a clean using Coach’s Eye, during the Olympic lifting class.

Mobility

Spend 20 minutes smashing something with a barbell (triceps, quads, shoulders), digging a lacrosse ball into a muscle, or mobilizing a joint with a REAL mobility technique (look at the posters!). DO NOT touch a foam roller. PVC would be acceptable if you would like to roll your IT band, for instance, but nice and comfy foam rolling is not what we’re looking for during this time.

Workout of the Day
In 15 minutes:
Buy In: 800m Run
then AMRAP
30 Thrusters (45/33)
30 Toes to Bar
30 Pushups
30 Calories on rower
then immediately at 15 minutes
Cash out: 800m Run

There will be 3 scores for this workout 1) first 800m 2) AMRAP score 3) second 800m

Post your scores to the Whiteboard.

Saturday – 031514

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Jonathan gets a body weight snatch! It’s right on the borderline of being a squat snatch when we were going for power but either way..body weight!

Workout of the Day
“Cindy”
As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats

Post your scores to the Whiteboard.

Thursday – 021314

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Congrats Jenny!

Strength
Front Squat
Find your 1 rep max.

Workout of the Day
“The Chief”
Max rounds in 3 minutes of:
3 Power cleans 135 /93
6 Push-ups
9 Air Squats

Rest 1 minute then repeat, for a total of 5 cycles.

Post your scores to the Whiteboard.

Thursday – 111413

Happy Birthday Yvie!

Happy Birthday Yvie!

Warm-up/Strength
12 Minute EMOM
Odd minute: 5 Front Squats @ 75% Squat Clean, if you don’t have a squat clean 1RM use 65% of your front squat 1RM
Even minute: Push-ups (12/10)

Workout of the Day
“Yvie’s Dirty-Dos”
14 minute ladder
1 Power Clean (225/153)
5 Double Unders
32ft Handstand walk (stays the same)
(1 clean, 5 DU, 32ft; 2 cleans,10 DU, 32ft; 3,15, 32…)

Post your scores to the Whiteboard.

Monday – 012113

Oh, the faces we see in CrossFit

Oh, the faces we see in CrossFit

Workout of the Day
AMRAP in 12 minutes
3 Power Cleans @ 60%
then,
1 Round of “Cindy”
5 Pullups
10 Pushups
15 Squats

POST SCORES TO COMMENTS or WHITEBOARD