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push ups

01.10.13

Warm-up 1) Mobility for CNJ 2) 2 rds, 25 Jumping jack variation/ 15 Drop squat/ 10 Squat/ 5 plyo jump/ 5 Strict pull-up AM session (optional) 3) Practice Bar muscle-ups then perform 3 minute AMRAP Burpee BMU x 3 rds, rest 3 min after each rd, PM session Barbell 1) Clean and jerk to ma
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11.12.13

Warm-up 1) 500 run/ 500 row/ 100 dubs/ 50 Push-ups Barbell 2) Bodyweight OHS x 15 reps( Scale load as needed to get 15 reps) 3) Hatch squat (week 12/ day 1) 4) Work up to heavy 2 step Clean and jerk prior to conditioning Conditioning 5) 5 Minute AMRAP Max reps CNJ(135/95), must comple
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11.04.13

These next 2 weeks will close out Phase 2. You should be done with the Hatch cycle by now. If not then continue with it until you are done. In an effort to build community do Wednesday’s  Metcon with Class and on the same clock. The WODs will be beefed up a little bit for anyone
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10.29.13

Warm-up Movement prep for Clean and jerk Barbell complex 2 Stop Power clean (hang/ high hang) + Front squat + jerk (1+2+3) x 5 (45/33) Barbell 3 TNG CNJ (50% of CNJ) EMOM x 10 Hatch squat (Week 10/ day 1) Conditioning 500row 50 Squats 40 Push-ups 30 Pull-ups 20 HSPU 10 Muscle-up/ C2B
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Thursday the 27th of June, 2013

21 Handstand push-ups 21 Ring Dips 21 Push-ups 800 meter run 15 Handstand push-ups 15 Ring dips 15 Push-ups 400 meter run 9 Handstand push-ups 9 Ring dips 9 Push-ups   First Fridays-Bring a friend or a family member for free workout Second Saturdays Free Workshop, Saturday July 1
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Tuesday the 28 of May, 2013

1 round every 6 minutes x 5 rounds 4 Power clean (185/123) 20 Push-ups  1 Rope climb 200 meter run 1 Rope climb Finisher: 1 minute AMRAP Over the bar burpees  SCORES Cool Story about the “Murph” hero workout we did yesterday.  The article talks about a friend of CrossFit 3
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Wednesday the 15th of May, 2013

Press 3-3-3-3-3+ (70-70-70-80-90%) Push-ups, 3 sets of half max resting 2 minutes between sets Rest as needed 6 x 400 meter run on 4 minutes Olympic lifting seminar link Nutrition challenge link
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Monday the 13th of May, 2013

  Back squat 3-3-3-3-3+ (70-70-70-80-90%) Rest as needed Romanian Dead-lift 10-10-10 50% of Power Clean Max Rest as needed Every minute on the minute  for 10 minutes perform: 7 Front squats  (95/63)(Rx+135/93) 7 Push-ups  Challenge of the week: Max effort wall sit. Rules-Knees se
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Wednesday the 1st of May, 2013

For time: 100 ft Walking lunge 50 Push-ups 50 Double-unders 25 Knees to elbows 5 Rope climb, 15 ft 50 Box jump, 24 inch box 25 Overhead squats, 65 pounds 25 L-pull-ups 50 Sit-ups SCORES
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Thursday the 11th of April, 2013

Deadlift 3-3-3-3-3 50-65-80-95-110% of Power Clean Training Max Rest 10 Rounds For Time 10 Deadlift 50% PC Training Max 10 Push-Ups Rest For Time: 200 Double Unders 200 Air Squats SCORES 305 Challenge of The Week: “1/2 a man down” Run 500m as fast as possible while carrying the heavy
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