WORKOUT-01/29/15

David - following the TakeOver strength program and seeing results!

David – following the TakeOver strength program and seeing results!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

**TAKEOVER TEEN AND YOGA WITH MARIZA AT 530PM**

WORKOUT OF THE DAY

Squat Snatch 1 rep max

-then-

12 minute emom of:

1 Squat Snatch @ 85% of 1rm

5 Chest to Bar Pull-ups

*post loads to comments.

WORKOUT-01/28/15

IT'S MIA'S LAST WEEK AT TAKEOVER. MAKE SURE TO WISH HER WELL!

IT’S MIA’S LAST WEEK AT TAKEOVER. MAKE SURE TO WISH HER WELL!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

Complete for time:

2 rounds of –

750 meter row

15 Shoulder to Overhead 155/105#

-then-

2 rounds of –

25 Toes to Bar

15 Handstand Pushups

*No rest between couplets. Shoulder to overhead can be press, push press, and jerk variations.

Cash out: Tabata Double Unders

STRENGTH

Basic: Power clean 5×3 (+2.5#) Strict Press 3×5 (+2.5#)

Intermediate: Front Squat 1 rep max , Weighted Pull-ups 3 x max effort @ 10% of body weight

ENDURANCE

Complete for time:

1k row

30 Shoulder to overhead 95/65#

750 meter row

30 Toes to bar

500 meter row

30 Handstand push-ups

250 meter row

 

WORKOUT-01/26/15

NICOLE WORKING HER WAY INTO THE TEAM GRIT FINALS!

NICOLE WORKING HER WAY INTO THE TEAM GRIT FINALS!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

**NUTRITION CHALLENGE BONUS: ATTEND A CLASS TODAY, COMPLETE FRAN & POST SCORE TO COMMENTS FOR 3 BONUS POINTS!**

WORKOUT OF THE DAY

3x: 1- Snatch Balance + 3- Overhead Squats

-then-

FRAN

Complete for time:

21-15-9

Thrusters 95/65#

Pull-ups

*post times to comments.

STRENGTH

Basic: Back Squat 3×5 (+5lb), Strict Pull-ups 3x max effort

Intermediate: Deadlift 5 rep max , Press 1-1-1

ENDURANCE

4x200m Run , 2x400m Run (rest 1:1)

-then-

Press 1-1-1

 

SATURDAY WORKOUT – 1/24/15

Yates taking on Helen

Yates taking on Helen

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

**830AM CLASS IS OPEN TO ALL FRIENDS AND FAMILY. TAKEOVER TEEN 10AM**

WORKOUT OF THE DAY

10 minute amrap:

30′ handstand walk

60′ overhead walking lunge 45/35#

:30 L-sit ring hold

-rest 3 minutes-

10 minute amrap:

10 handstand push-ups

60′ bear crawl

20 GHD sit-ups

**NUTRITION CHALLENGE UPDATE**

Bonus Point Opportunity:
Post under to comments your total daily caloric intake with a breakdown of what your meals consisted of. Choose any day this week. You have until Saturday night to post and I will add 3 points.
example:
Breakfast – 4xeggs, 1tbsp Coconut oil, 2 cups Spinach = 424 cal
Snack…
Lunch…
Post WOD…
Dinner…
Total Daily cal = XXXX
ps- Remember you have until Sunday night to register for the 2015 Open to receive an additional 5 bonus points!

NUTRITION CHALLENGE POINTS SHEET

WORKOUT-01/23/15

STRICT CHIN-UPS!

STRICT CHIN-UPS!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

**NUTRITION CHALLENGE UPDATE**

Bonus Point Opportunity:
Post to comments your total daily caloric intake with a breakdown of what your meals consisted of. Choose any day this week. You have until Saturday night to post and I will add 3 points.
example –
Breakfast – 4xeggs, 1tbsp Coconut oil, 2 cups Spinach = 424 cal
Snack…
Lunch…
Post WOD…
Dinner…
Total Daily cal = XXXX
ps- Remember you have until Sunday night to register for the 2015 Open to receive an additional 5 bonus points!

NUTRITION CHALLENGE POINTS TRACKER

WORKOUT OF THE DAY

“Helen”

Complete 3 rounds for time:

400 meter run

21 kettlebell swings

12 pull-ups

*post times to comments.

Cash out: Tabata Hollow-rocks

STRENGTH

Basic: Back Squat 3×5 (+5#) , Bench Press 3×5 (+2.5#)

Intermediate: Sumo-deadlift 3×5 @90% , Reverse Hyper 3×8 (+10#)

ENDURANCE

800 meter run time trial , 3×800 meter at 80% of time trial.

*rest 3 minutes between efforts

 

WORKOUT-01/22/15

Robb & Steph - 1st place Co-ed masters!

Robb & Steph – 1st place Team Grit Co-ed masters!

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

WORKOUT OF THE DAY

Complete the following every other minute for 20 minutes:

1 power clean + 1 hang power clean + 1 hang squat clean + 1 squat clean + 1 jerk

**adjust weight as needed

-then-

1 minute amrap of:

1 squat clean

1 shoulder to overhead

-rest 1 minute-

2 minute amrap of:

2 squat cleans

2 shoulder to overhead

-rest 1 minute-

3 minute amrap of:

3 squat cleans

3 shoulder to overhead

**all amraps completed using final complex weight.

CROSSFIT FULL CIRCLE -THERE IS A RIGHT WAY TO CROSSFIT

WORKOUT-01/21/15

Jason & Billy - Strong work this weekend guys!

Jason & Billy – Strong work this weekend guys!

WORKOUT OF THE DAY

Skill: 10 minutes of handstand walk practice

-then-

5 rounds for time:

7 Strict Chin-ups

14 Alternating Pistols

21 Abmat Sit-ups

Cash out: Back + Hip Extensions

STRENGTH

Basic: Deadlift 5rm , Chin-up 3 x max effort

Intermediate: Bottom-up Front Squat 5×2 @80% , One Arm Dumbbell Row 3 x max effort (heaviest load possible)

ENDURANCE

10 x 50 meter flying starts (25 meter to full speed, 25

WORKOUT-01/20/15

DONO'S WAR FACE

DONO’S WAR FACE

WORKOUT OF THE DAY

Complete 5 sets every :90 of the following:

1 Power Snatch + 2 Overhead Squats + 2 Squat Snatches

**Use 65-70% of 1 rep Snatch.

-then-

3 x 1000 meter row (rest 1:1)

**TAKEOVER TEEN AT 530PM. 630PM IS INTRO WORKOUT WITH THE CLASS**