Monthly Archives: May 2011

Check out the Challenge page and see if you are up for it. I am in, who else wants to be awesome? …Coach H     Skills training day: Spend 10-15 minutes on the following exercises: Snatch Rope Climb Double unders

Deadlift 3 x 3 x 3 All three sets should be work sets which is 85-95%, increasing weight with each set, even if it only 2.5-5 lbs. You will use the weights as a basis for next week and increase … Continue reading →

                    Press 3 x 3 x 3 All three sets should be work sets which is 85-95%, increasing weight with each set, even if it only 2.5-5 lbs. The highest weight … Continue reading →

                                  Mobility WOD and rest day.

                                Mobility WOD and rest day. Thanks to everyone that participated in the memorial day Murph.

              Row, Run, Bike or Swim Max effort 1 Min on: 1 Min off for 10 rounds

              Memorial Day Murph Run 1 mile 100 x Pull ups 200 x Push ups 300 x Squats Run 1 mile For time, Partition the pull-ups, push-ups, and squats as needed. Start and finish … Continue reading →

              Skills day Spend the time working the Press, Push Press and Push Jerk

              20 Minute AMRAP 6 x Overhead squats (95lb rx’d) 8 x Burpees 12 x Double unders 200m run

          10 x Pull ups 20 x Push Ups (crossfit style) 30 x Box Jumps 40 x Wall Balls (20lb) 50 x Sit ups 40 x Ball slams (slam ball 25 or 30lbs) 30 x Walking … Continue reading →