September 10th, Saturday

September 9, 2016 By Winston Thompson Leave a Comment

9amYoga, 10 and 11am CrossFit

This one is not going to be a light one. It’s the last workout of the week. Go Hard!

Extra Reading

Low Back Pain Stretches: The Good, Bad, and Ugly

CrossFit WOD(Time)

5 Rounds
7 Front Squats 135/85
7 Shoulder To Overhead
7 Burpees over the bar

1-Mile Run (Time)

Max Effort 1-Mile Run

September 9th, Friday

September 8, 2016 By Winston Thompson Leave a Comment

6, 7, and 8am, noon, 4:30, 5:30, and 6:30pm

If you are not proficient enough in the snatch today to perform it during the Metcon we’ll be drilling the snatch during the Deadlift portion of today’s class.

Extra Reading

Results and Blood:2 training tools that never lie.

Deadlift (3x3x3+)

70, 80, 90%
90% of 1RM=Base Number

CrossFit WOD (Time)

5 Rounds
7 Chest to Bar Pull Ups
7 Power Snatches 115/65
Run 400m

September 8th, Thursday

September 7, 2016 By Winston Thompson Leave a Comment

6, 7, and 8am, noon, 4:30(open Gym), 5:30, and 6:30pm

15 minutes isn’t that long…Right, no where to hide in this one.

Extra Reading

The Science of Hangry

Clean and Jerk (2x2x2x2x2)

CrossFit WOD (AMRAP – Reps)

15 minutes
50 air squats
40 walking lunges
30 Toes To Bar
20 KBS 24/16
10 Calories Bike or Row(x2)