WORKOUT-10/25/14

Jena & Aly teaming up!

Jena & Aly teaming up!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

**WOD 830am, TakeOver Teen 10am, Intro WOD 11am, Open Gym 10am-12pm**

Workout of the day

Complete 3 rounds for time:

10 Handstand Pushups

20 GHD Sit-ups

-rest as needed, then-

Complete 3 rounds for time:

10 Chest to bar pullups

20 Hip Extensions

Cash out: 3 x 25 Hollow Rocks

WORKOUT-10/24/14

Nick Loco

Nick Loco

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Workout of the day

10 minute Power Snatch practice – from the floor, keep it light.

-then-

Partner Workout: Teams of two

Complete 6 rounds of –

5 Deadlifts 245/170# + Deadlift hold at the top position

20 Double Unders while partner holds deadlift

5 Deadlift 245/170#

20 Double Unders

50′ Bear Crawl (Both partners together)

**Partner 1 completes 5 deadlifts and holds the fifth rep at the top position. Partner 2 then completes 20 double unders. Partner 2 can not start double unders until partner 1 begins hold at the top of the fifth rep. After partner 2 completes 20 double unders they switch. When both partners have completed a set of deadlifts and double unders the two complete a 50′ bear crawl together to finish the round.

Strength

Basic: Back Squat 3×5 (+5#) , Pull-ups 3 x max effort , 60 Hollow Rocks

Intermediate: Weighted Step-ups 4×5 , Weighted Pull-up 3-3-3-3-3

Whole 9 – Exercise, Sleep and Stress

WORKOUT-10/23/14

Britt & Mariza love the strength classes!

Britt & Mariza love the strength classes!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

** No yoga today. TakeOver Teen & Endurance at 530pm**

Workout of the day

Complete 3 rounds – 1 minute per station of:

1 Arm, Hang dumbbell clean + push press, alternating arms 55/45#

Box Jumps 20″

Burpee Pull-ups

Push-ups

Row (Calories)

*rest 1 minute between rounds. Scores is total reps completed.

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