Thursday 03.20.2014

Push Press
3-3-3-3
then
AMRAP 3 min
10 Thrusters 95/65#
10 Hand release push ups
rest 2 min
AMRAP 3 min
10 Thrusters 95/65#
10 Hand release push ups

You guys bring me to tears too!

Wednesday 03.19.2014

Skill
Muscle ups
then
“Nasty Girls”
3 Rounds for time
50 Air squats
7 muscle ups
10 Hang power cleans 135/95#

Tuesday 03.18.2014

Pause Front Squats
5×3 reps
pause at the bottom for 3 seconds
then
AMRAP 12 Min
5 HSPU
15 Wall Ball 20/14#
30 Double unders

Can you tell if this is a deadlift or a clean based on the start position?

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Monday 03.17.2014

5 Clean and Jerk
EMOM x 7 min
then
3 Rounds for time
25 Wall ball 20/14#
20 Burpees
15 Toes to bar

HAPPY ST. PATRICK’S DAY

Lucky Charms Leprechaun

Saturday 03.15.2014

CrossFit Games Open Workout 14.3
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

Friday 03.14.2014

Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

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Thursday 03.13.2014

5 rounds for time:
250 M row
25 Bench press 95/65#
Rest 3 mins after each round
Record time of each round

We have several people who will be away this weekend and unable to do the Open 14.3 workout. Because of this, the 8 pm class will do 14.3 after it is announced.

)

Wednesday 03.12.2014

3 Position Clean
(Hi – low)
EMOM x 7 min
then
AMRAP 10 min
Toes to bar
Begin with 5 burpees and complete 5 burpees at the beginning of each minute
Score is total Toes to bar

)

Tuesday 03.11.2014

Deadlift
4 reps
EMOM x 8 min
then
5 Rounds for time
10 Burpees
400 M run

I know. I know. Two days in a row of burpees. We are going to see them very soon in the CrossFit Open, so we might as well as perfect them now. It’s only 50.  Look on the bright side.  It is supposed to be 60 degrees today and you get to enjoy the nice weather while you run outside.

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Monday 03.10.2014

Push Press
4 x 5
Work up to 85% of 5 Rm from 2/17
then
AMRAP 10 Min
Wall Ball 20/14
Begin with 5 burpees and complete 5 burpees at the beginning of each minute
Score is total Wall ball

 

 

CONGRATS to Aaron for his 325# Squat PR, Jordan  on his 500# Deadlift PR and Coach Justin on his 455# Squat PR  at the Pennsylvania States Powerlifting meet.

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