Monthly archives: August, 2015

8/30

bj

Coach Tommy Cheering on Teammate Coach BJ at The Europa Games

Strength-
Push Press
5×2 *use 95%-100% of number used last week ( Heavy 3)

WOD

3RFT
10 Hang Power Cleans to S2OH ( 95/65)
10 Bar Facing Burpess

SIX PACK ABS:
4x:45 Weighted Plank



AC Bound

There will be NO CLASSES today due to all coaches competing in the Europa Crossfit competition in Atlantic City today.

Good Luck to coaches Mike D, BJ, Mike K, Tommy and Athlete Dainelle

Also Good Luck to Their teammates Emmy, Jack, and Rob



Friday Festivities

 

 

Happy wife, happy life

Happy wife, happy life

 

Strength-
Front squat 4×4 @80-85%

WOD
400m Run
20 Front Squats (95/65)
20 SUmo Deadlift High Pulls
20 Hang cleans

400m Run
15 Front Squats
15 Sumo Deadlift High Pulls

15 Hang Cleans

400m Run
10 Front Squats
10 Sumo Deadlift High Pulls
10 Hang Cleans



My Elbows Go Where?

Strength-
Bench Press
5,5,4,4,4

WOD

3 rounds

25 Double Unders
10 Knees to Elbows

Then

60 Push Ups
Then

3 rounds

25 Double Unders
10 Knees to Elbows



Snatch it and Run

Strength-

EMOMx 14
1 Hang Power Snatch + 1 Power Snatch
** increasing weight if possible throughout

WOD
AMRAP 14

200m Run with MB (20/14)
3/3 DB Snatch ( 50/35)
200m Run with MB
6/6 DB Snatch
200m Run with MB
9/9 DB Snatch
Etc….



Will you get your muscle up today?

image

 

 

 

Skill:

Muscle up progressions

WOD:
4 Rounds
15 Deadlifts (225/155) 10 Bar Facing Burpees 5 muscle ups Rest 2 min



You Really Don’t Know Jack!

Jack1MartinHero

 

Strength-

Push Press

Work up to a heavy 3

 

WOD

Jack

AMRAP 20

10 Push Press (115/75)

10 KBS (53/35)

10 Box Jumps (24/20)

 

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.



Teams of 2 Relays

Good Luck to Coach Mike K and Motives Athlete and Babysitter  Joey F while they compete at The Parkway Games CrossFit competition !

 

Teams of 2.

4rds ( each partner performs one round before tagging).

20 wall balls (20/14)

15 Burpee box overs (24/20)

1 rope climb(3 recline) (tag partner)

then

4 rds each partner does two rounds

15 clean and jerks (135/95).

10 BF Burpee

1 rope climb (3 recline). (tag partner).

Then

4rds

10 toes 2 bar

5 Burpee pull ups (tag partner)

1 rope climb

Then 400m run together



8/21

 

Strength-

Tempo Back Squat

6×2

(3 sec down/ 1 sec pause at bottom/ 2 secs up)

 

WOD

EMOM x12

Odd: 8 OHS ( 65% of 3 rep max)

EVEN: 8 HSPUs

** at completion of Emom complete 50 strict pull ups in as few sets as possible

 



8/20

image

 

Farhan warming up on his way to his 335# PR

 

Strength-

5×3 Push Jerk

 

WOD

AMRAP 20

30 KB Swings (53/35)

15 Hang Power Cleans and Push Jerks (95/65)

45 Double unders



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