Thursday
Team ‘Wedding’ WOD this Saturday! MAX EFFORT Hang Snatch – 5 x 2 Power Clean & Power Jerk – 4 x 1+1 Overhead Squat – 3 x 1 Conditioning 1 mile sprint on assault bike Post loads from all 3 lifts and 1 mile time to Whiteboard and WODHOPPER!
Team ‘Wedding’ WOD this Saturday! MAX EFFORT Hang Snatch – 5 x 2 Power Clean & Power Jerk – 4 x 1+1 Overhead Squat – 3 x 1 Conditioning 1 mile sprint on assault bike Post loads from all 3 lifts and 1 mile time to Whiteboard and WODHOPPER!
I won’t post the photo(s) that can visually describe the benefits of Weightlifting over only doing cardio, but if you click “here” you will see the photo stream and a ton of articles talking about this subject. Here is WEBMD explaining the benefits to Weightlifting and doing Cardio. And take into consideration they are not
TEAM WOD this Saturday!! MAX EFFORT Power Snatch – 5 x 2 Power Clean – 5 x 2 Conditioning: 3-5 rounds not for time: Push ups 12-15 reps Strict Pull ups 12-15 reps Post Power Snatch and Power Clean loads to WODHOOPPER!!!!
TEAM WOD this Saturday!! Ok we are in the final week of this ‘new’ lifting program. Stick it out and reap the rewards. MAX EFFORT Increase the weights from last week as you’re able to. Clean & Jerk – 5 x 1 Clean Pull – 3 x 2 Back Squat – 5 x 2
Yoga is at 8:30… Open Gym From 9:30 until Noon! And here are for everyone that is interested: Snatch – heavy single Clean & Jerk – heavy single Front Squat – heavy single Post loads to WODHOPPER!
WOD: 3 rounds for time of: 20 Kettlebell Swing 70/55lb 20 Box Jumps 30/24 20 Toes to bar 20 Wall Balls 20/14 Post times to WODHOPPER!!!
Ok This is the last day for this week for the lifting program. We have ONE more week to go, all I ask is that you stick with it until the end. We will reassess after that and most likely tweak things and keep changing things. A definition of CrossFit is as follows: A regimen
MAX EFFORT Weights should be heavier than last week. Snatch – 5 x 1 Snatch Pull – 3 x 3 Front Squat – 5 x 2 (go deep!) Conditioning: 2-4 rounds: 5-10 L-pull ups (strict) 30 seconds L-sit The following is not to be done with the weightlifting, it is “either or” not both.
MAX EFFORT Increase loads from last week, move well and do mobility. Power Snatch – 5 x 3 Hang Clean – 5 x 2 (yes you are squatting these too) Conditioning: 15-20 reps GHD Sit ups 15-20 reps Hip Extensions 2-5 Get ups with any weight (hold weight close to body, either rack position
Week 3 of the new program. We have four days of lifting this week. Move well, stay committed, and do mobility. Increase the weights from last week as you’re able to. MAX EFFORT Clean & Jerk – 5 x 1 (possible 1 rep max, and you do a split jerk) Clean Pull – 3 x