Monthly archives: May, 2016

Summer is finally here.

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Strength

2 Position Power Clean

(Below Knee + Floor)

WOD

4 Rounds For Time

400m Run

30 Wall Balls (20/14)

15 Power Cleans (115/80)

Auxiliary Work

5 Legless Rope Climb

or

8 Rope Climbs

or

12 Recline Rope Climbs



Memorial Day Hangover

Coach Tommy, Joey, and Danielle at CrossFit Games East Regional this past weekend.

Coach Tommy, Joey, and Danielle at CrossFit Games East Regional this past weekend.

Strength

Overhead Squat

Work up to a heavy 1

WOD

AMRAP 10

32 Double Unders

16 Chest 2 Bar Pull-Ups

8 Squat Snatches (95/65)

-Rest 3 min-

AMRAP 7

12 Thrusters (95/65)

24 Russian KB Swings (70/53)

42 AbMat Sit-Ups



Saturday 5/28

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WOD

(In teams of 2)

750m Row (break up as needed)

75 Shoulder 2 Overhead (115/75)

400m Run (together)

75 Box Jump Overs (24/20)

200m Run (together)

75 Wall Balls (20/14)

100 Kettlebell Swings (53/35)



Friday 5/27

Tomorrow begins the final weekend of the Regional qualifing stage of the 2016 CrossFit Games. The link below contains a live feed for every event this weekend.

East Regional Live Feed

For up to the minute information regarding our friend Emmy’s journey through the East Women’s Individual competition check-in with our Motives Facebook group.

 

Strength

Back Squat
3×8
(~ 72.5)

WOD

5 Rounds for Time
12 T2B
9 Deadlift (135/95)
6 Front Squat

Memorial Day Schedule

Friday – Normal

Saturday – Normal

Sunday – CLOSED

Monday – Murph Workout with CrossFit Speakeasy, includes post-workout BBQ.



Partners on a Thursday?

 

Strength

Push Press

5,5,3,3,1,1

WOD

(In teams of 2)

AMRAP 20
200 m run (Together)
100 ft. OH walking lunge (45/25)
16 C2b pull ups
8 Synchronized Burpees

 



Wednesday 5/24

 

Conditioning

3 Rounds

“Fight Gone Bad” style

(1 minute per station running clock)
Assault Bike Cals
DB Burpees (50/30)
Double unders
KB Swings (53/35)
Alternating Pistols
Rest

Post Workout Party

3 Sets

a. GHD Back Extension 12-15 reps

b. Hollow Hold 30 sec.



Tuesday 5/24

Strength

2 Position Power Clean

Work up to a heavy set

(High Hang + Low Hang, increase from last week)

WOD

50 Cal Row
25 HSPU
40 Wall Ball (20/14)
25 HSPU
30 Thrusters (95/65)
(20 min. Time Cap, score is work completed in time cap or time to completion)



Monday 5/22

 

 

Strength

Overhead Squat

3 x 2

@85-90% of Heavy 3 from last week

WOD

3 Rounds For Time

400m Run

15 Toes 2 Bar

12 Overhead Squat (75/55)

9 Hang Power Snatch



Saturday 5/21

 

WOD

In Teams of 2

75 Power Snatch (75/55)

75 Front Squat (95/65)

75 Shoulder 2 Overhead (75/55)

75 Power Cleans (95/65)

75 Thrusters (75/55)

200 Double Unders



Friday 5/20

 

Strength

Beginning today we will progress through a Back Squat cycle every Friday.

Back Squat

3 x 10

(~70% of 1RM)

WOD

For Time

200m Farmer Walk (53/35)

20 Burpee Box Overs (24/20)

40m Lunge Walk

400m Medicine ball Run (20/14)

40 Toes 2 Bar

60 Wall Balls



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