08.24.16

Sport & Performance

1.bench 12-8-8-8 work to a heavy set of 8 in 15 min.

2.push press 5 x 3 (add weight from last session)

teams of 2 with only one person working at a time perform:

18-15-12-9 reps of: *

-overhead squat #95m #65f

-toes to bar

then

-800m relay run (alt. every 200m)

then

15-12-9-6 reps of : *

-snatch #115m #85

-chest to bar pullups

then

-800m relay run (alt. every 200m)

then

12-9-6-3 reps of: *

-hang clean #135m #95f

-bastards

-cal. on bike

*partners may switch at any time

Fitness

1.bench 8-8-8-8 work to a heavy set of 8 in 15 min.

2.press 5 x 3 (try to match or exceed weight from last session)

AMRAP in 12 min. of:

-30 stationary alternating leg lunges

-20 hand release pushups

-10 pullups

-100m sprint

post times or rounds and reps to comments

FSCN8121

All the grip is needed today.

 

08.23.16

Sport

1.deadlift 6-6-6-6 work to a heavy 6 reps in 18 min.

-200m run

-5 rope climb 15ft ascents

-15 cluster #115m #85f

-200m run

-3 rope climb 15ft ascents

-10 cluster #115m #85f

-200m run

-1 rope climb 15ft ascents

-5 cluster #115m #85f

Performance

1.deadlift 6-6-6-6 work to a heavy 6 reps in 18 min.

-200m run

-3rope climb 12ft ascents

-15 cluster #115m #85f

-200m run

-2 rope climb 12ft ascents

-10 cluster #115m #85f

-200m run

-1 rope climb 12ft ascents

-5 cluster #115m #85f

Fitness

1.deadlift 6-6-6-6 work to a heavy 6 reps in 18 min.

for time:

-400 m run

-60 wall ball #20m #14f

-30 cal row/bike/ski

-400 m run

-40 wall ball #20m #14f

-20 cal row/bike/ski

-400 m run

-20 wall ball #20m #14f

-10 cal row/bike/ski

post times to comments

RSCN7974

Assault bike faces are the best.

Read:

Send Lonnie To USAPL Nationals

Buy Scentsy To Help Send Lonnie To USAPL Nationals

08.22.16

Sport

Hatch 5/24

1a.Squat every 4 min for 16 min  65% x 8, 70% x 8,80% x 6, 85% x 6

1b.max UB ring muscle ups x 4

2a.front squat every 3 min for 12 min 60% x 5, 70% x 5, 75% x 5, 80% x 5

2b.max UB HSPU x 4

For time:

-15 snatch #135m #95f

-30 box jump “24m “20f

-10 snatch #155m #105f

-20 box jump “24m “20f

-5 snatch #175m #115f

-10 box jump “24m “20f

Performance

1a.Squat every 4 min for 16 min 65% x 8, 70% x 8,80% x 6, 85% x 6

1b.max UB bar muscle ups x 4

2a.front squat every 3 min for 12 min 60% x 5, 70% x 5, 75% x 5, 80% x 5

2b.max UB HSPU x 4

-15 snatch #135m #95f

-30 box jump “24m “20f

-10 snatch #155m #105f

-20 box jump “24m “20f

-5 snatch #175m #115f

-10 box jump “24m “20f

Fitness

1.squat 5 x 5 (add weight from last session)

AMRAP in 12 min of:

-10 power clean #115m #75f

-15 box jump “24m “20f

-20 hand release push-ups

Post times or rounds and reps to comments

It was great to see the powerlifting community in Southern Maryland this weekend. Will we soon see the same from the Crossfit community in our area?

08.19.16

Sport & Performance

1.snatch + hang snatch + 2 overhead squat work to a heavy single in 12 min.

2.power clean + hang clean + clean work to a heavy single in 12 min.

AMRAP in 9 min. starting with 3 reps of each movement and increasing by 3 reps after every round (3, 6, 9, etc.) of:

-overhead squat #115m #85f

-shoulder to overhead anyway #115m #85f

-ring dips

Fitness

1.power clean 5-5-5-5 work to a heavy 5 in 12 min.

AMRAP in 9 min of:

-10 front squat #95m #65f

-12 push press #95m #65f

-15 hand release push-ups 

Post rounds and reps to comments

If you can understand this cartoon, you understand why we have fitness, performance, and sport.

08.18.16

Sport

1a.squat every 4 min. for 16 min. 60% x 10, 70% x 8, 75% x 8, 80% x 8

1b.max UB bar muscle ups x 4

2a.front squat every 3 min. for 12 min. 60% x 5, 65% x 5, 70% x 5 x 2 sets

2b.max UB handstand pushups x 4

for time:

-40 cal. row

-30 kettlebell swings #70m #53f

-30 target burpees

-20 kettlebell swings #70m #53

-20 target burpees

-10 kettlebell swings #70m #53f

-10 target burpess

-40 cal. row

Performance

1a.squat every 4 min. for 16 min. 60% x 10, 70% x 8, 75% x 8, 80% x 8

1b.max UB chest to bar pullups x 4

2a.front squat every 3 min. for 12 min. 60% x 5, 65% x 5, 70% x 5 x 2 sets

2b.max UB handstand pushups x 4

-25 cal. bike

-30 kettlebell swings #70m #53f

-30 target burpees

-20 kettlebell swings #70m #53

-20 target burpees

-10 kettlebell swings #70m #53f

-10 target burpess

-25 cal. bike

Fitness

1.front squat 5 x 3 (add weight from last session)

AMRAP in 15 min. of:

-200m run

-20 wall ball #20m #14f

-15 hang power clean #95m #65f

-10 bastards

post times or rounds and rep to comments

RSCN8170

Turning less mobile athletes into mobile athletes is a specialty of ours.  Keion is preparing for college basketball.

Read:

Send Lonnie To USAPL Nationals, All Donations Welcomed

Nurudinov Wins 105kg Class In Rio

Talakhadze Sets WR Total, Wins 105+kg Class