WORKOUT-07/31/15

BRITTANY (500x500)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

**REMINDER: TAKEOVER IS CLOSED SATURDAY AUGUST 1ST FOR THE 31 HEROES EVENT AT WATERSIDE. COME OUT AND SHOW YOUR SUPPORT!**

WORKOUT OF THE DAY

Skill – 10 minute of rope climb practice

-then-

Complete 2 rounds for time of:

1000 meter row

25 Ring Dips

*Post times to comments.

STRENGTH

Basic: Back Squat 3×5 (+5#) , Pull-up 3 x max effort , L-hang 3 x max effort

Intermediate: 4 sets of: 1 – Power Clean + 1 Hang Clean , Back Rack Walking Lunge 4×8 Steps (total)

ENDURANCE – TIME TRIAL

10K Run

3 x max effort ring dips

CROSSFIT ATHLETES – COURTNEY & SYNDEY RIFE

WORKOUT-07/30/15

Meredith - getting better everyday

Meredith – getting better everyday

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

31 HEROES UPDATE: TAKEOVER WILL BE CLOSED THIS SATURDAY FOR THE 31 HEROES MAIN EVENT AT WATERSIDE. USE THE LINK ON OUR WEBSITE HEADER TO JOIN OR JUST COME SHOW YOUR SUPPORT!

**YOGA WITH MARIZA & TAKEOVER TEEN TONIGHT AT 530PM**

WORKOUT OF THE DAY

Thruster – 8 rep max (31 Heroes prep)

-then-

2 rounds for time:

800 meter run

25 Deadlifts 185/125#

*Post loads and times to comments.

ICELAND’S POWERFUL CROSSFIT WOMEN

WORKOUT-07/29/15

grace (500x500)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

7 sets of: 3 Consecutive Depth Drops (20″ box to 20″ box or lower)

-then-

“Randy”

Complete for time:

75 Power Snatches 75/53#

*Post scores to comments.

STRENGTH

Basic: Power Clean 5×3 (+2.5#) , Bench Press 3×5 (+2.5#) , Glute Ham Raises 6×4

Intermediate: 5 sets of 2 Push Press + 1 Split Jerk , D.B. Step-up 3×6, Each Leg

ENDURANCE – LONG INTERVAL

2 x 400 meter run (55-60%)

2 x 400 meter run (max effort)

2 x 400 meter run (80%)

Clean & Jerk 1 rep max

 

WORKOUT-07/28/15

dustin (500x491)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

**TAKEOVER TEEN TONIGHT AT 530PM**

WORKOUT OF THE DAY

Strict Pull-ups 7-10-6-6-9+

-then-

14 Minute Amrap of:

200 meter run

10 Front Squats 95/65#

5 Box Jumps 30/24″

*Post scores to comments.

 

WORKOUT-07/27/15

hspu (500x365)

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

Snatch 1 rep max

-then-

Complete for time:

10-9-8-7-6-5-4-3-2-1

Burpees to 6″ target

Toes to bar

*post loads and times to comments.

STRENGTH

Basic: Back Squat 3×5 (+5#) , Chin-up 3 x max effort , Plank 3 x 1 minute (add weight)

Intermediate: 4 sets of 1 Power Snatch + 1 Hang Snatch , Romanian Deadlift 3×5

ENDURANCE – SHORT INTERVAL

6 x 200 meter run

-rest 5-10 minutes-

500 meter row time trial

3×8 D.B. Step-ups (total)

SATURDAY WORKOUT

TREVOR (500x500)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

TIME TRIAL – 3 MILE RUN (Meet at Neptune Park on 31st Street Boardwalk)

**SATURDAY SCHEDULE**

Today we are holding class down at 31 street on the boardwalk. Meet up time is at 930am by the King Neptune Statue. We will start our running warm-up at that time and then run our 3 mile time trial which is the workout of the day. Friends and family members are invited to join in on the fun. TakeOver will be open for open gym from 9am-12pm. TakeOver Teen will be part of the regular class and will meet on the boardwalk at 930am as well. Saturday afternoon (3PM-7PM) we are meeting at CP Shuckers at the Oceanfront to watch some of the CrossFit Games. Come join us and meet some new friends while watching the best the sport of CrossFit has to offer!

WORKOUT-07/24/15

TINA (500x500)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

**SATURDAY SCHEDULE**

This Saturday we will be holding class down at 31 street on the boardwalk. Meet up time is at 930am by the King Neptune Statue. We will start our running warm-up at that time and then run our 3 mile time trial which is the workout of the day. Friends and family members are invited to join in on the fun. TakeOver will be open for open gym from 9am-12pm. TakeOver Teen will be part of the regular class and will meet on the boardwalk at 930am as well. Saturday afternoon (3PM-7PM) we are meeting at CP Shuckers at the Oceanfront to watch some of the CrossFit Games. Come join us and meet some new friends while watching the fittest humans

WORKOUT OF THE DAY

10 Minute Emom of:

1 Power Clean + 1 Squat Clean (Increase weight each round)

-then-

Alternating Tabata:

Kettlebell Swings 1.5/1 pood

Handstand Push-ups

*Complete 8 rounds of each movement, alternating between the two movements)

STRENGTH

Basic: Back Squat 3×5 (+5#) , Strict Press 3×5 (+2.5#) , L-Hang Max effort

Intermediate: 4 sets of: 1 Power Clean +1 Hang Clean , Back Rack Walking Lunge (4×8 steps total)

ENDURANCE – TEMPO

40 minute run @75-80% of 5k pace

Weighted Plank Hold 3 x 1 minute

WORKOUT-07/23/15

chief (500x500)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

**WEEKEND SCHEDULE**

This Saturday we will be holding class down at 31 street on the boardwalk. Meet up time is at 930am by the King Neptune Statue. We will start our running warm-up at that time and then run our 3 mile time trial which is the workout of the day. Friends and family members are invited to join in on the fun. TakeOver will be open for open gym from 9am-12pm. TakeOver Teen will be part of the regular class and will meet on the boardwalk at 930am as well. Saturday afternoon we are meeting at CP Shuckers at the Oceanfront to watch some of the CrossFit Games. Come join us and meet some new friends while watching the fittest humans on Earth!

WORKOUT OF THE DAY

“Partner WOD”

15 Minute amrap , teams of 2:

Buy in – 150 Jump Lunges. (total as a team, one athlete working at a time)

-then-

20 Burpees

1 Rope Climb

**athlete 1 performs burpees while athlete 2 complete ma rope climbs. Switch when burpees are completed. Score = total rope climbs.

 

WORKOUT-07/22/15

BALL IS LIFE!

 

WORKOUT OF THE DAY

Strict Pull-ups 6-9-6-6-9+

-then-

12 minute amrap of:

75 Wallball Shots 20/14#

50 Hang Power Cleans 115/75#

25 Toes to Bar

*Post scores to comments.

STRENGTH

Basic: Power Snatch 6×2 (+2.5#) , Pull-ups 3 x max effort , Glute ham raises 4×6

Intermediate: 5 sets of: 2 Push Press + 1 Split Jerk , Dumbbell Step-up 3×6 (Each leg)

ENDURANCE – LONG INTERVAL

3 Sets of:

800 meter run (max effort)

-rest 2 minutes-

750 meter row

-rest 2 minutes-

Deadlift 3-3-3