150218

Never miss a squat day.

150218

Weightlifting
Back Squat (1×3@75%, 1×3@85%, 1×2@90, 1×2@90%)
Handstand Push-ups (4xME kipping or strict)

Metcon
CrossFit Games Open 12.4 (AMRAP - Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

150217

150217

Skill
Muscle-up progressions.
1.  Kipping Swing
2.  Hip Thrust/Extension
3.  The Turn Over

Conditioning 
Metcon (Time)
3 rounds for time of:

7 Power Snatches (135/95)
14 TTB
21 Box Jumps (24/20)

*Rest 2:00

3 rounds for time of:

7 Power Cleans (135/95)
14 C2B Pull-ups

21 Box Jumps (24/20)

150216

150216

Strength
Snatch Balance + Overhead Squat (4 x 3 Snatch Balances + 5 OHS)
1 rep = 3 SB + 5 OHS
Chest-To-Bar Pull-ups (4 x Max Effort)

Metcon:
7 Minute AMRAP
3 Barbell Thrusters (95/75)
3 Burpees
6 Barbell Thrusters
6 Burpees
9 Barbell Thrusters
9 Burpeess
12 Barbell Thrusters
12 Burpees
15 Barbell Thrusters
15 Burpees
18 Barbell Thrusters
18 Burpees
21 Barbell Thrusters
21 Burpees...

150213

Don't miss our extra special Saint Valentines Day Massacre Workout tomorrow.  Bring a partner, bring a friend, bring a towel..

HAPPY VALENTINES DAY!!!!

150213

Weightlifting
Front Squat + Jerk (record the weight you used for (1x3+1))
1×5+1@60%
1×5+1@70%
1×5+1@80%
1×3+1@90%

Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps),  75#
Box Jumps, 20"  (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

150212

150212

Weightlifting
Power Snatch (5 Reps EMOM for 5 Min (6 sets))
start at 60% of your 1RM Power Snatch, add weight every round.

Metcon

For Time:
800m Run
150 KBS (Red/Green)
800m Run

150211

150211

Strength
Back Squat (1×3@70%, 1×3@80%, 1x3@85%, 1×85% )
Handstand Push-ups (4 x max effort)

Metcon
12:00 AMRAP of:

2 Deadlifts 225/155#
10 Double-Unders
4 Deadlifts 225/155#
20 Double-Unders
6 Deadlifts 225/155#
30 Double-Unders
8 Deadlifts 225/155#
40 Double-Ubders
10 Deadlifts 225/155#
50 Double-Unders…
Continue increasing reps by 2 Deadlifts and 10 Double-Unders for the remainder of the 12:00.

Save the date Sunday March 1st.

DIET SEMINAR @ CrossFit SandBox

Good friend and CFSBX athlete Dr. Jade Teta will be leading a diet seminar here at the box. Topics that will be covered will be weight loss, body comp, and macro counting. If you guys have any questions please bring them. The webinar will start at 10;15am, right after yoga. Bring a friend.
Dr. Jade Teta is the founder the Metabolic Effect and the Metabolic Effect Diet Book. You guys can learn a little more about him here: http://drjade.com/

WOD 150210

Weightlifting
Clean and Jerk (5 UB T&G Power Clean & Push Jerks)
Every 1:30 for 6:00 (5 total sets
Start at 60% of your 1RM Clean add weight each set.  Record heaviest completed

Metcon
CrossFit Games Open 14.4 (AMRAP - Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups