WORKOUT-10/22/14

Chuck and Joe - Heavy clean complex

Chuck and Joe – Heavy clean complex

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Workout of the day

Every minute on the minutes complete – Push Presses 5-4-3-2-1

**Adjust weight as needed.

-then-

Complete 4 rounds for time:

400 meter run

50 Air Squats

Strength

Basic: Power Snatch 6×2 (+2.5#) , Bench Press (+2.5#) , 100 banded good morning (break into sets as needed)

Intermediate: Axle Bar Deadlift 1rm , 3 x max effort push-ups

6 Pillars of an Unbreakable Body

WORKOUT-10/21/14

Coach Sara in action!

Coach Sara in action!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

**TakeOver Teen & Endurance at 530pm**

Workout of the day

Snatch Pulls 4×3

-then-

12 minute amrap:

Power Snatch 95/65# – Ascending Ladder 2-4-6-8…

5 Ring Dips

*post scores to comments.

 

WORKOUT-10/20/14

Corine - Barbells for Boobs 2014

Corine – Barbells for Boobs 2014

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

An sincere thank you to everyone involved with making our “Barbells for Boobs” event a special one. Everyone that setup a fundraising page, made a donation, completed the workout and/or cheered others on should be proud. Special thanks to those of you that helped setup for the event. Because of you TakeOver looked great and heats ran ahead of schedule. If you would like to make a donation via our team page there is still time. Just click on the link below.

CrossFit TakeOver – Fundraising page 

Workout of the day

10 min Practice: Power Snatch from the Floor (keep it light!)

-then-

“Jackie”

Complete for time:

1000m Row

50- Thursters 45/33#

30- Pull-ups

*post scores to comments.

$out: 2×30 Hollowrocks

Strength

Basic: Back Squat 3×5 (+5lb), 3x Max effort Chin-up, 2×30 GHD Sit-ups

Intermediate: Weighted Walking Lunge 4×5, Pendlay Row 3×10 (same weight across)

Science says you really need a post-workout massage

BARBELLS FOR BOOBS @ TAKEOVER!

The TakeOver - Barbells for Boobs 2013 at CrossFit Rife

The TakeOver – Barbells for Boobs 2013 at CrossFit Rife

 

 

 

 

 

 

 

 

 

 

 

**Saturday Schedule**

CTO is running heats of “Grace” today from 9am-12pm. No 830am class or open gym today. Please use the link below to sign-up for a heat time. Coaches will be available to help you with technique and scaling.

Workout of the day:

30 Clean & Jerks for time 135/95#

*Post times to comments.

Barbells for Boobs @ CTO – Heat List

WORKOUT-10/17/14

carol (450x450)

 

 

 

 

 

 

 

 

 

 

 

 

 

Workout of the day

10 minutes of handstand walk practice

-then-

Complete 3 rounds of:

400 meter run

10 ring dips

1 minute plank hold

Strength

Basic: Back Squat 3×5 (+5#) , Press 3×5 (+2.5#) , 50 Hollow rocks

Intermediate: Weighted Step-up 4×4 , Weighted Pull-ups 4-4-4-4

WORKOUT-10/16/14

Coach Ryan - Feeling the burn!

Coach Ryan – Feeling the burn!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

**Yoga with Mariza, TakeOver Teen and Endurance at 530pm**

Workout of the day

10 Minute practice: Hang power snatch (Just below the knee)

-then-

Complete 7 rounds for time:

10 Kettlebell Swings 2/1.5 pood

10 Calorie row

*post times to comments.

Cash out – 3×20 hollow rocks

**This Saturday is our Barbells for Boobs Fundraiser event at CTO. The doors open at 9am and heats of “Grace” (30 Clean and jerks 135/95# for time) will run until 12pm. Everyone in the CrossFit community is invited to participate in the workout or just come and hang out and enjoy the refreshments provided. We ask you make a $10 donation at the door or start a fundraising page using the link below.**

Barbells for boobs @ CTO – Heat List

Team TakeOver Fundraising Page

 

 

 

WORKOUT-10/15/14

Nan giving Heather a push at the 930 class

Nan giving Heather a push at the 930 class

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Workout of the day

Every other minute on the minute for 10 minutes complete 5 Front Squats

*5 sets total. Use 7 rep max weight if you know your score.

-then-

10 minute amrap of handstand push-ups

*Complete 4 Pistols every minute on the minute.

Strength

Basic: Power Clean 5×3 (+2.5#) , Pull-ups 3 x max effort , 75 banded good mornings

Intermediate: Axle Bar Deadlifts 3-3-3-3-3 , Plyo Push-ups 3 x max effort

Barbells for Boobs @ CTO – Heat Sign-up

Barbells for Boobs @ CTO – Fundraising Team Page

 

 

 

WORKOUT-10/14/14

Carlos - getting strong!

Carlos – getting strong!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

**TakeOver Teen & Endurance today at 530pm**

Workout of the day

10 minute skill work – Hang Power Snatch from below the knees (Keep it light!)

-then-

Complete for time:

100 abmat sit-ups

50 hip extensions

25 chest to bar pull-ups

200 meter 1-arm farmers carry 2/1.5 pood

*post time to comments.