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SATURDAY 08.04.2012

"Tri-Me"

3 rounds:

25 wall balls
135lb plate carry for 25m (move three 45lb plates the length of the wall however you choose)
25 box jumps
25 GI Janes
135lb plate carry back to the wall balls

FRIDAY 08.03.2012

Get as far as you can in 1 hr

1. Baseline 
30-20-10 
KB swing (1/.75), mountain climbers (each leg = 1 rep)
2. Work Capacity
3 rounds: 

4 min AMRAP
3 power clean (115#/75#) 
6x clapping push ups
9x jump squats
1 minute Rest between round
3. Durability 
1mile sprint at threshold pace 
100 x 4-count arm circles
100x good morning darlings

 

courtesy of sealfit

THURSDAY 08.02.2012

1. "death by double"
Every Minute on the Minute
1st min: 1 hang squat clean (95/65)
2nd min: 2 thruster
3rd min:3 hang squat clean
4th min: 4 thruster
continue until failure to finish within minute

WEDNESDAY 08.01.2012


1. 10 rounds for Time

5 burpees

10 KB Step ups (24kg, 16kg)

15 Russian Twists (45lb, 25lb)



2. RUN

2 mile easy run


INTRO TO SKILLS & STRENGTH CLASS (6PM)

POSE running

TUESDAY 07.31.2012

“The 100′s”
100 Pull-ups
100 Swings (53/35)
100 Double Unders
100 OHS (95/65)
25 min cap so scale appropriately
courtesy of crossfit park city

 

MONDAY 07.30.2012

1. 7min Ladder 
5 broad jumps
1 burpee
5 broad jumps
2 burpees
5 broad jumps 
3 burpees
etc...
2. Strict Press
3 - 3 - 3 - 2 - 2
3. 5 min AMRAP
5 pushups
5 hollow rocks"

 

 

INTRO TO SKILLS & STRENGTH CLASS (6PM)

KB swings and snatches

SATURDAY 07.28.2012

Say hello to flopsy, mopsy, & cottontail
"How much do you weigh?"

squats 10 x body weight
10 box jumps
run 1 mile
push ups (1 for each 2lbs you weigh)**
hollow rocks (1 for each 2 lbs you weigh)**


if you combine the # of push ups and hollow rocks, it should equal your weight
cannot split up the mile or squats... all other movements can be done in any combination of reps and sets

FRIDAY 07.27.2012

"Barbara"
5 rounds:
20 pull-ups
30 push ups
40 situps
50 squats

rest 3 min between rounds

THURSDAY 07.26.2012

"Order's Up"

30min AMRAP
400m run
20 swings (1.5/1.0) 
15 t2b
10 waiter (or overhead) walking lunges (5/leg)

Waiter: Hold kb with one hand overhead as you perform lunges

WEDNESDAY 07.25.2012

5 rounds:
3 power cleans
10 burpees

rest 4 min between rounds
add weight every set on cleans as long as form is maintained

 

Intro to Skills & Strength class-

Wednesday @6P: Squat-Cleans