Friday 8/29/14

Steady shoulder mobbin

We will have an "open gym" setup tomorrow due to construction.

"CrossFit"
A. Athlete choice
Backsquat 8x4@80%
Or
Overhead squat (from rack) 10x3 w 3s pause in bottom
B. EMOM x30
1. 15 wallballs
2.  15 Russian kettlebell swing
3.  10 burpee box overs
*originally programmed by CJ Martin

Thursday 8/28/14

Nothing makes one feel so strong as a call for help.-Pope Paul

"CrossFit"
A.  E2MOM x10mins
5 reps push press(climbing)
B.  "Inverted Fran"
For time:
21-15-9
HSPU
Pull Up

We will be doing a running warm up, so bring your dancing shoes.

Wednesday 8/27/14

The true secret of happiness lies in taking a genuine interest in all the details of daily life.-William Morris

"CrossFit"
A. Athlete choice:
Backsquat 7x5reps @75%
Or
Deadlift 5x5 (climbing)
B. 5 rounds
1 min weighted lunge steps (barbell on back) (step in place) 95/65
1 min toes to bar
1 minute rest

Tuesday 8/26/14

In order to carry a positive action we must develop here a positive vision.-Dalai Lama

"CrossFit"
A. Handstand practice
B. AMRAP 4
Rest 2 mins
AMRAP 6
Rest 2 mins
For time:
Run 400
10 burpees
20 power cleans 95/65
30 shoulder to overhead
40 Kbs 55/35
50 double unders

"Weightlifting"
A. Clean double (below knee) + jerk
B. snatch pull 4 count down 2rm
C. Snatch balance 3rm

Monday 8/25/14

"Not admitting a mistake is a bigger mistake."

"CrossFit"
A. Backsquat 6x6@70%
B. 20 minutes
Odd: Cal Row 20/15
Even: 5 tng power snatch 135/95

"Weightlifting"
A. Snatch double (below knee) + 1 overhead squat
B. push press 4x8
C. Squat 6x6