Monthly Archives: October 2016

Happy Halloween!! Weightlifting Back Squat (75%x5x5) (20min) Warm ups: 40%x5,50%x5,60%x5 Power Snatch (2-2-2-2-2-2-2-2-2-2) (15min) Start at 40% of 1RM snatch. And add 5% each round. You can’t touch and go. Once you fail 3times on a weight before the last round, finish the rest of the rounds with the heaviest weight you made. Metcon MetconContinue reading “Monday, 10/31/16”

Halloween Barbell Mayhem 2016 starts at 9am and BBQ After Pot luck will start at 1pm. If you participate HBM16, Check in from 8:50am-9:15am. All the morning classes are canceled for HBM16 Metcon Metcon (Time) HBM16 EVENT 1 As teams of 2, for time, 21-15-9 Synchro Deadlift 185lbs(MRx)/135lbs(FRx)/ 135lbs(MS,MM)/95lbs(FS,FM) Synchro Bar Facing Burpees (11min cap)Continue reading “Saturday, 10/29/16”

Weightlifting Back Squat (65%x5x5) (15min) Warm ups: 40%x5, 5%x5 Gymnastics Metcon (No Measure) EMOM 15 Minutes 0,3,6,9,12- 15 Jumping C2B pull ups Minutes 1,4,7,10,13- 35 second dead hang Minutes 2,5,8,11,14- 7x5second negative ring rows Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14 3 Strict Handstand Push-ups* 6 Box Jumps 30/24″ 9 KB Swings 2pood/1.5poodContinue reading “Friday, 10/28/16”

Hyung Metcon (No Measure) Bo satff (10min) Kicks & Strikes Metcon (No Measure) Stretching kicks Basic punches (20min) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 50 Rising Kick 25 Push ups 50 In-out crescent kicks 25 Air squats  

Weightlifting Deadlift (65%x5x5) (15min) Warm ups: 40%x5, 50%x5 Gymnastics Bar Muscle-ups (AMRAP 3 ) (7min) Once you finish the deadlift, proceed to practice Bar Muscle ups, 3 Min clock will start at minute 4. If you have bar muscle up, go for 3 minute am rap, if you don’t, keep working on bar kipping. KippingContinue reading “Wednesday, 10/26/16”

Gymnastics Handstand Walk (3 x 3min AMFAP ) (20min) 3 Roudns of 3minute as many feet as possible of Handstand walk in the time cap of 20minutes. Starting facing to a wall and finish with touching the feet against the wall. Floor mat is 4×6. Scales: Wall walk. Measure approximate total distance your hands travelContinue reading “Tuesday, 10/25/16”

Starting today for the next 4weeks, we will follow 5×5 menthod on training on Squat, Press, Deadlift. All the % on work out regimen for those three lifts will be from your 1RM. Not Training Max.. 1 REP MAX. Weightlifting Shoulder Press (65%x5x5 ) Warm ups: 35%x5, 45%x5, 55%x5 (15min) Front Squat (55%x5x5 ) WarmContinue reading “Monday, 10/24/16”

Strongman Bars Banded Kettllebell walk Walk 30 ft with 45# bar banded with KBs.  (1pd/Pink) (20min) Adding weight when you get comfortable with one weight. After the 2poods, if you want to challenge, try overhead walking with  the lightest Kbs Metcon Metcon (AMRAP – Rounds and Reps) As teams of 2, AMRAP 17 30 DeadliftContinue reading “Saturday, 10/22/16”

Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round* (40min cap)  

Weightlifting The CrossFit Total Back Squat (1 Rep Max) Shoulder Press (1 Rep Max) Deadlift (1 Rep Max) (45min)