07.24.2014

Posted on 24th July 2014 in Uncategorized

STRENGTH:

over head squat
10-10-5-5-3-3

WOD:
5 rds for time
21 double Unders
15 Burpees
9 kettlebell swings 53/40

comments: 0 »

07.23.2014

Posted on 23rd July 2014 in Uncategorized

1924322_270485153156964_8469518278915320707_n

STRENGTH:

20 Min to Establish
Heaviest set of 6 Weighted Walking Lunges (3 Each Leg)

Weight must be taken from the ground not a rack!

WOD:

3 ROUNDS OF : 3 Muscle Ups
18 Wall Balls #20/14#
6 Squat Cleans 135#/95#

*** Scale Muscle Ups with 6 Chest To Bar Pull Ups
OR– 6 Kipping Pullups/6 Push Ups

*** If you aren’t proficient with Squat Cleans, scale to lighter weight and hang cleans OR
20 Kettle Bell Swings

comments: 0 »

07.22.14

Posted on 22nd July 2014 in Uncategorized

Jax_Logo

STRENGTH:
Push Press

10-5-5-3-3-3-1-1-1

65%-75%-85%-90%

WOD:

21-15-9
Hang Cleans 135#/85#
Box Jumps

Optional Second Wod:
500Meter Row for Time

comments: 0 »

07.21.14

Posted on 21st July 2014 in Uncategorized

934761_268410430031103_8572444636144809514_n

STRENGTH:

Back Squat 10 Min EMOM
3 Reps of 70% of 1RM

WOD:

14 Min AMRAP

18 Toes to Bar
10 Deadlifts 224#/145#
12 Pushups (Regular chest-to-floor NOT hand release)

comments: 0 »

07.18.2014

Posted on 18th July 2014 in Uncategorized

10485287_10102439786974308_4398657671473058029_n

STRENGTH:
Dead Lift
5-4-4-3-3-3-2-2-2-1-1-1-1
65%-70%-75%-80%-90%

WOD:

15 Min AMRAP

100 Meter Run
10 Pull-ups
5 Over Head Squats 135#/95#

comments: 0 »

07.17.2014

Posted on 17th July 2014 in Uncategorized

STRENGTH:
20 Min of Snatch Work
Work on Speed through the middle

WOD:

10 Rounds for Time

1 Muscle Up
3 Deadlifts 225#/135#
20 Lunges (10 Each Leg)

comments: 0 »

07.16.14

Posted on 16th July 2014 in Uncategorized

 

10414442_10204023619134241_1355068733229551992_n

STRENGTH:

Bench Press
5-4-4-3-3-3-2-2-2-2-1-1-1-1-1
65%-70%-75%-80%-90%

WOD:

12 Min Amrap
8 Back Squats 135#/95#
10 Shoulder to Over Head 135#/95#
12 Burpees Over the Bar

comments: 0 »

07.15.2014

Posted on 15th July 2014 in Uncategorized

10355820_842030192482511_6222105157978554202_n

STRENGTH:

Clean
5-4-4-3-3-3-2-2-2-2-1-1-1-1-1
65%70%-75%-80%-90%

WOD:
800m Run
50 Double Unders
50 Pullups
50 Push Ups
50 Double Unders
800m Run

comments: 0 »

07.14.2014

Posted on 14th July 2014 in Uncategorized

image

STRENGTH:

Front Squat

5-4-4-3-3-3-2-2-2-2-1-1-1-1-1

65%-70%-75%-80%-90%

WOD

3 Rounds for time:

25 box jumps 24″/20″

25 wall ball  20#/14#

15 ground or overhead 115#/75#

comments: 0 »

BUDDY WOD ONLY! 10-11 No Open Gym

Posted on 12th July 2014 in Uncategorized

Sorry guys but gym is open 10-11 only this morning for Buddy WOD!!

Head to Strong Point Crossfit to watch our members Kelley and Caitlyn compete!

image

comments: 0 »