WORKOUT-07/28/14

MARIZA – FIRST TIME COMPLETING 15FT ROPE CLIMBS IN A WORKOUT!

WOD

COMPLETE THE FOLLOWING:

2 MINUTES – MAX DOUBLE UNDERS

-REST 2 MINUTES-

8 MINUTES – MAX DISTANCE ROW

-REST 2 MINUTES-

2 MINUTES – MAX BURPEES

STRENGTH

BASIC: BACK SQUAT 3X5 (+5#) , CHIN-UP 3 X MAX EFFORT

INTERMEDIATE: OVERHEAD SQUAT 1-1-1-1-1 , 3 X 1 MINUTE PLANK HOLD (HEAVIEST LOAD POSSIBLE)

STRENGH BIAS CASH OUT – 1 MINUTE MAX D/U , 1K ROW, 1 MINUTE BURPEES

SATURDAY SCHEDULE & CROSSFIT GAMES SOCIAL

THE CROSSFIT GAMES -  HEAD BACK UP TO TAKEOVER AT 3PM TODAY FOR OUR CROSSFIT GAMES VIEWING PARTY. BRING A BEACH CHAIR, DRINKS AND SOMETHING TO THROW ON THE GRILL AND WATCH THE FITTEST ATHLETES ON EARTH BATTLE IT OUT!

**TAKEOVER TEEN 10AM, INTRO WORKOUT 11AM, OPEN GYM 10AM-12PM**

830AM WOD

COMPLETE 3 – 5 MINUTE AMRAPS WITH 2 MINUTE RESTS BETWEEN OF THE FOLLOWING:

12 WALKING LUNGES 135/95#

3 ROPE CLIMBS

 100 METER RUN

*COMPLETE AS MANY ROUNDS AND REPS AS POSSIBLE. CONTINUE ON THE MOVEMENT AND REP YOU LEFT OFF ON.

WORKOUT-07/25/14

COACH KRISTIN ENJOYING SLED WORK WAY TOO MUCH!

WOD

COMPLETE FOR TIME:

500 METER ROW

-THEN-

21-15-9

KETTLEBELL SWINGS 2/1.5 POOD

BOX JUMPS 24/20″

-THEN-

500 METER ROW

*POST TIMES TO COMMENTS.

STRENGTH

BASIC: BACK SQUAT 3X5 (+5#) , BENCH PRESS 3X5 (+2.5#)

INTERMEDIATE: PUSH PRESS 3-3-3-3-3 , 3 X MAX EFFORT FALSE GRIP RING PULL-UPS

STRENGTH BIAS CASH OUT-

250 METER ROW

15-12-9 OF 30″ BOX JUMPS & D.B. SNATCH 70#

250 METER ROW

 

WORKOUT-07/23/14

HAPPY BIRTHDAY STEVE!

RUSSELL FOSTER – WHY DO WE SLEEP

**CROSSFIT GAMES UPDATE**

This weekend plan on hanging out at TakeOver and watching the CrossFit Games live! Weekend event times are still up in the air so viewing times are to be determined. Individual, masters and team events will be running live all week long. To check out the action click on the link below. We will post exact times for the weekend viewing party later in the week.

CROSSFIT GAMES – WATCH LIVE

WOD

COMPLETE 5 ROUNDS FOR TIME:

12 RING DIPS

9 POWER CLEANS 135/95#

6 PUSH PRESS 135/95#

*POST SCORES TO COMMENTS.

STRENGTH

BASIC: POWER SNATCH 6X2 (+2.5#) , PULL-UPS 3 X MAX EFFORT

INTERMEDIATE: HANG POWER CLEAN 3-3-3-3-3 , SNATCH PULL 5X4 @110%

STRENGTH BIAS CASH OUT – PERFORM 3 ROUNDS OF WOD RX.

 

WORKOUT-07/21/14

 RUTHIE, JEANETTE AND JUDY POST WORKOUT

 SNATCH – THE 3RD PULL

31 HEROES MAIN EVENT HEAT SIGN-UP

WOD

POWER SNATCH 2-2-2-2 (DROP FROM TOP EACH REP)

-THEN-

7 MINUTE AMRAP:

10 BURPEES

1-2-3….POWER SNATCH 95/65#

*SCORE IS TOTAL REPS OF POWER SNATCHES COMPLETED.

STRENGTH

BASIC: BACK SQUAT 3X5 (+5#) , PRESS 3X5 (+2.5#)

INTERMEDIATE: OVERHEAD SQUAT 3-3-3-3-3 , 3X1 MINUTE PLANK HOLD (45#)

STRENGTH BIAS CASH OUT:

4 MINUTE AMRAP OF:

10 BURPEES

5 POWER SNATCH 95/65#