Friday 8/1/14

Forgiveness is the key to action and freedom.-Hannah Arendt

"CrossFit"
A. Front squat 5 sets 3 reps (climbing)
B. 10 AMRAP
10 thrusters 95/65
10 chest to bar pull-ups
10 burpees

"Weightlifting"
A. Meet prep

Thursday 7/31/14

It is not fair to ask of others what you are not willing to do yourself.-Eleanor Roosevelt

"CrossFit"
A. EMOM X20
Odd: 5 deadlift 275/185
Even: 10 box jump step down
B. 100 abmat sit-ups

"Weightlifting"
A. Meet prep

Wednesday 7/30/14

I like long walks, especially when they are taken by people who annoy me.-Noel Crawford 

"CrossFit"

A. 3 position snatch (floor, above knee, high hang)

B. 20 AMRAP 

15 power snatch (95/65)

30 double unders

Run 400m

"Weightlifting"

A. Hang power clean double @70-75%x8

Tuesday 7/29/14

"A happy family is but an earlier heaven."-George Bernard Shaw


"CrossFit"
A.  EMOM x10
5 Shoulder press 135/95
5 Toes to bar
B.  2 rounds for times:
Row 250m
15 KBS 70/53
25 Burpees
15 KBS 70/53
Row 250m
Rest 12 Minutes

"Weightlifting"
A.  High hang power snatch double @70-75% x8
B.  Snatch Pulls 5x5 (light)
C.  Push Press 5x5

Monday 7/28/14

Great job to all of those who competed this weekend!  Hopefully you've recovered somewhat from those log squats.  Yikes.....  and a big thanks to all who came out and supported us!

"CrossFit"
A.  Backsquat 5 sets 5 reps
B.  21-15-9
Overhead Squat 95/65
Pull Ups

"Weightlifting"
A.  Snatch -work to 90%
B.  Clean & Jerk -work to 90%
C.  Backsquat 5x3