Thursday May 8, 2014

A. Hang Snatch
Warm Up with Tall Snatches.
Practice session. Training, not testing!

B. "Going The Distance"
AD 50 Calories
Run 400m
Row 500m
For Time. Go hard, but leave gas in the tank!

Wednesday May 7, 2014

Wednesday

A. Turkish Get Up

Practice the movement. Focus on a nice stable shoulder.

Half Roll

Progress to Knee

Go full if able

A1. Walking Lunges Down and Back

A2. Strict Pull Up 5-10 Reps

5 Sets. 1 Minute Rest Between

Tuesday's Training

Hey Monsters,

Until our new website is complete, I will be posting daily training on this old school blog. Enjoy going back in time! 

A1. Push Press 3 Reps

A2. Farmer Carry Down and Back

5 Sets. Rest 2 minutes Between

"Batman"

AMRAP 10

3 Power Cleans

3 Shoulder to Overhead

10 Lateral Bar Burpees

Update

*Please use http://www.thefortcrossfit.com/ for WODs, information and links from now on.
*I will keep this site probably as an online journal about my experiences in CrossFit, business and WODs.

Gym-Nasty III

"Gym-Nasty III"

AMRAP 10

10 Box Jumps(24/20)
15 Pushups
20 Situps

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Hard work

Clean & Jerk 5x3

1. Clean & Jerk 5x3
2. Tabata Thrusters & Tabata SDHP (75/55)

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Cousins

Earthquake

**No 7PM Class Tonight**

"Earthquake"

Five Rounds for Time of:
400m Run
5 Ground to Shoulder (Atlas Stones)
10 Pullups

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Team Duck