Author Archives: crabcakesncrossfit

02.20.20

“Have a vision.  Be demanding.”-Colin Powell.

Click here to join with us on our New Year New You Special for only $100!

Click here to donate to help send Coach Amy to the World Bench Press Championships in the Czech Republic!

Fitness

1.front squat 6 x 4 @ 85% of heaviest done last week

2.10 min. coach led gymnastics

every 3 min. for 18 min. perform:

-4-6 toes to bar

-8 burpees

-10 wall ball #20m #14f

-12 double unders

rest the remainder of the time each round

Performance & Sport

Hatch 14/24

1.squat 70% x 4, 75% x 4, 80% x 4, 85% x 4

2.front squat 60% x 5, 65% x 5, 70% x 5 (reps) x 2 (sets)

alternating every 90 seconds for 18 min. between:

-10-8-6-4-2-1 UB hang snatch

-12/8 cal. row

post total rounds completed/total available rounds or loads to comments

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02.19.20

“Hold on to your dreams of a better life and stay committed to striving to realize it.”-Earl Graves, Sr.

Click here to join with us on our New Year New You Special for only $100!

Click here to donate to help send Coach Amy to the World Bench Press Championships in the Czech Republic!

Fitness

1.8 min. coach led deadlift warmup

2.deadlift 6 x 4 @ 85% of heaviest done last week

18-12-6 reps for time of:

-kettlebell swings #53m #35f

-goblet squats #53m #35f

Performance & Sport

1.8 min. coach led deadlift warmup

2.deadlift 6 x 4 @ 85% of heaviest done last week

21-15-9 reps for time of:

-kettlebell swings #70m #35f

-toes to bar

-burpees

post times to comments

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02.18.20

“Dreams are lovely but they are just dreams.  Fleeting, ephemeral, pretty.  But dreams do not come true just because you dream them.  It’s hard work that makes things happen.  It;s hard work that creates change.”-Shonda Rhimes.

Click here to join with us on our New Year New You Special for only $100!

Click here to donate to help send Coach Amy to the World Bench Press Championships in the Czech Republic!

Fitness

1.5 min. coach led snatch review

2.power snatch work to a heavy 3 in 10 min.

3.power clean work to a heavy 3 in 15 min.

for time:

-50 cal. row/bike/ski/run

-35 wall ball #20m #14f

-20 pullups

Performance & Sport

1.2 pos. (knee, floor) snatch work to a max in 15 min.

2.2 pos. (knee, floor) clean work to a max in 15 min.

for time:

-60 cal. row/bike/ski/run

-45 wall ball #20m #14f

-30 chest to bar pullups

post times to comments

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02.17.20

“I am lucky that whatever fear I have inside me, my desire to win is always stronger.”-Serena Williams

Click here to join with us on our New Year New You Special for only $100!

Click here to donate to help send Coach Amy to the World Bench Press Championships in the Czech Republic!

Happy Presidents Day!!!!

REMINDERS: No 6:15pm or 7:15pm classes today

Fitness

1.squat 6 x 4 @ 85% of heaviest done last week

AMRAP in 8 min of:

start with 3 reps of each movement and go up by 3 reps each completed round (3,6,9,12,15 etc.) of:

-power snatch (you pick the weight)

-burpees

Performance & Sport

Hatch 13/24

1.squat 70% x 5, 80% x 5, 85% x 2, 90% x 3, 100% x 1

2.front squat 65% x 5, 75% x 4, 80% x 4, 85% x 4

AMRAP in 8 min of:

start with 3 reps of each movement and go up by 3 reps each completed round (3,6,9,12,15 etc.) of:

-power snatch #50m #35f

-burpees

post rounds and reps to comments

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02.15.20

“If you  have no confidence in yourself, you are twice defeated in the race of life.”-Marcus Garvey.

Click here to join with us on our New Year New You Special for only $100!

Click here to donate to help send Coach Amy to the World Bench Press Championships in the Czech Republic!

Fitness, Performance, & Sport

1.bench 6-6-6-6-6 work to a challenging 6 in 15 min.

teams of 2-3 perform the following:

-100 burpee onto bumper plate #45m/f

-100 wall ball #20m #14f

-100 deadlift (female) or power clean (male)*

*one bar loaded to:

#135 Rx

#95 scale 1

#65 scale 2

post times to comments

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02.14.20

“Have a vision of excellence, a dream of success, and work like hell.”-Dr. Samuel DuBois Cook.

Click here to join with us on our New Year New You Special for only $100!

Click here to donate to help send Coach Amy to the World Bench Press Championships in the Czech Republic!

Happy Valentines Day!

Fitness

1.8 min. coach led mobility

2.split jerk work to a heavy 4 in 15 min.

for time:

-40 cal. row/bike/ski/run

-20 wall ball #20m #14f

-10 burpees

Performance & Sport

1.8 min. coach led mobility

2.push jerk work to a near-maximal 4 in 15 min.

for time:

-60 cal. row/bike/ski/run

-30 wall ball #20m #14f

-15 deadlift #315m #225f

post times to comments

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