CrossFit WOD / Strength & Power 01.09.14

The first workout at the New CrossFit Axis location. Thanks Heather and Peter for braving the cold and getting us rolling.

The first workout at the New CrossFit Axis location. Thanks Heather and Peter for braving the cold and getting us rolling.

CrossFit:

Skill: Pull ups – Progression 10:00

WOD:
3 rounds for time:
12 Toes-to-Bar
12 KB Swings
12 Air Squats

RX+: 53/35#
RX: 50/30#
Scaled: 40/20#, Hanging Knee Raises

Strength & Power:

1 RM Test Week

Back Squat
Press
Deadlift

 

CrossFit WOD / Strength & Power 01.08.14

Coach Becky getting some air time on the Muscle up training rig.

Coach Becky getting some air time on the Muscle up training rig.

CrossFit:

Skill: Front Squat 5-5-5  (DO NOT use small, portable racks for loads over 185#)

WOD: 21-15-9 Reps of:

Front Rack Lunge Steps (may be done in place at coach’s discretion)
Shoulder-to-Overhead

*3 Burpee penalty for every time you drop the bar. To be done after reps are complete.

RX+: 185/135#
RX: 135/95#
Scaled: 95/65#

Strength & Power:

1 RM Test Week

Back Squat
Press
Deadlift

CrossFit WOD / Strength & Power 01.06.14

 

Todd and Magda giving the 500 lb. tire a flip.

Todd and Magda giving the 500 lb. tire a flip.

CrossFit:

Skill: Hang Power Clean 3-3-3-3-3

 WOD: For Time:

30 Air Squats
30 Dbl. Unders
30 HR Push ups
30 Atomic Sit ups
30 Box Jumps
30 Burpees

RX+: 30/24” Box
RX: 24/20” Box
Scaled: 3:1 Singles, 20/16” Box, Push ups on wall (no knees)

Strength & Power:

1 RM Test Week

Snatch
Clean & Jerk

 

CrossFit WOD / Strength & Power 01.06.14

Ever wonder what EAD/CFAH coaches do in their off time? Wall Ball shots of course!

Ever wonder what EAD/CFAH coaches do in their off time? Wall Ball shots of course!

CrossFit:

Skill: Press 5-5-5-5

WOD: AMRAP 10:00
7 Wall Ball shots
7 Pull ups
7 Anchored Sit ups

RX+: 20/16#, C2B Pull ups
RX : 20/16# Std. Pull ups
Scaled: 16/12#, Banded Pull ups

Strength & Power:

1 RM Test Week

Snatch
Clean & Jerk

MetCon / Strength & Power 01.04.14

 

Remember green grass and warm temps?

Remember green grass and warm temps?

MetCon:

For time:
25 Burpees
3 rounds for time of:
10 Deadlifts*
50 Double unders
Then: 25 Burpees

*Deadlift loads
RX+ 275/185#
RX 225/135#
Scaled 185/95#

Strength & Power:

Snatch: 2/60%, 2/70%, 2/75%, 1/80%, 1/85%, 1/90%, Heavy Single
Clean & Jerk: 2+1/60%, 2+1/70%, 1+1/80%, 1+1/85%, 1+1/90%, Heavy Single
Back Squat: 3/75%, 2 x 3/80%, 2 x 3/85%
Good Morning: 5 x 3

MetCon / Strength & Power / Strength & MetCon 01.03.14

 

You should be paying as much attention to movement quality during the Dynamic Warm Up as you do during the workouts.

You should be paying as much attention to movement quality during the Dynamic Warm Up as you do during the workouts.

MetCon / Strength & MetCon:

Thruster technique
+
“Fran”
21-15-9 reps of:
Thrusters (95/65#)
Pullups
+
15:00 Mobility Work + Additional Options + Still More …

Strength & Power:

Snatch: 2/60%, 2/70%, 2/75%, 1/80%, 1/85%, 1/90%, Heavy Single
Clean & Jerk: 2+1/60%, 2+1/70%, 1+1/80%, 1+1/85%, 1+1/90%, Heavy Single
Back Squat: 3/75%, 2 x 3/80%, 2 x 3/85%
Good Morning: 5 x 3