August 30, 2016

Tuesday 8.30.16

CrossFit 1401 Strength 12 minutes to find a 1RM Strict Press Conditioning Fight gone bad Three rounds of: Wall-ball Shots (Reps), Sumo deadlift high-pull (Reps), Box […]
August 25, 2016

Friday 8.26.16

Strength Take 20 minutes to establish a heavy 3 position Snatch Notes: New athletes, practice a perfect snatch deadlift + 2 hang snatches. Experienced athletes hit […]
August 24, 2016

Thursday 8.25.16

Strength 10 Hollow Ring Rows 10 Kipping Ring Rows 5­-10 Strict Pullups 5 Arch Hollow Swings 5 Arch/Hollow Swing + 1-4 Pullup 5 Kipping Pullup Notes: […]
August 18, 2016

8.18.16 Thursday

Strength Test 4: Max Strict pull-ups Standards for the pullups are full extension at the bottom and chin over the bar at the top with no […]
August 11, 2016

Thursday 8.10.16 Strength and Conditioning

Thursday Gymnastics Skill Spend 10-12 minutes practicing Pistol Progression Drills: -Double Leg Deck Squats -Single Leg Deck Squats -Partial ROM Pistols on Box -Full ROM Pistols […]
August 10, 2016

Wednesday 8.10.16 Strength and Conditioning

Strength Every 90 seconds for 12 Minutes: 2 Power Clean + 2 Front Squat + 1 Push Jerk Notes: Focusing on good form and technique. You […]
August 9, 2016

Tuesday 8.9.10 Strength & Conditioning

Strength Strict Chin Ups Ups 5×3, rest 60 sec Bent Over Barbell Row – 3×10, rest 60 sec Notes: Focus on keeping your midline nice and […]