Community. Coaching. Caring. Since 2009.
Hang Power Snatch 1-1-1-1-1, using heaviest weight per set
Hang Squat Snatch 1-1-1-1-1, using heaviest weight per set
* Complex 1+1.
3 RFT: Runs, Overhead Squats and Handstand Push-ups3 rounds for time of:
Run 400m
15 Overhead Squats (95#/65#)
15 Handstand Push-ups
4 rounds for time of:
Run 400m
5 Muscle-ups
25 Wall Balls (20#/14#)
Scale for MU: 8 Ring Dips each Rd
Photo by @robcwilson
Back Squat strength progression for the month now goes to 3 this week. For the past four weeks we have done 10, 7, 5, and now 3. Next week we will test for a 1RM. Lots of PR’s on back squats this month!
Every 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
12 Hollow Rocks
*Touch and Go DL
7 rounds for time of:
7 Chest-to-bar Pull-ups
7 Deadlifts (225#/155#)
7 Push-up (hand release)
Photo by @robcwilson
Hollow Rocks using a PVC to open up the “hollow” position works well. Practice pointing the toes, keeping the arms back behind the head and rocking and “quiet” and fully open as possible. PVC too easy? Work up to using a training bar but don’t sacrifice your position.
Events are starting to be announced each day for Regionals:
SCHEDULE CHANGE:
STARTING TODAY the 6 am Class is changing to 5:30 am!
New times:
Please help spread the word. Coaches have discussed it with the “Regulars” all week during class and everyone seems to be on board. That said, if anyone needs to discuss this with us, please send us a message.
Squat Snatch 1-1-1, using heaviest weight per set
Overhead Squat 1-1-1, using heaviest weight per set
*Complex 1+1
For time:
Run 800m
— then —
3 rounds of:
10 Squat Snatches (135#/95#)
5 Bar Muscle-ups
— then —
Run 800m
For time:
50 Hollow Rocks
Photo by @robcwilson
SCHEDULE CHANGE:
STARTING MONDAY the 6 am Class is changing to 5:30 am!
New times:
Please help spread the word. Coaches have discussed it with the “Regulars” all week during class and everyone seems to be on board. That said, if anyone needs to discuss this with us, please send us a message.
Team AMRAP 20 mins: Burpees, Overhead Squats, AbMat Sit-ups and Shuttle RunsComplete as many rounds as possible in 20 mins of:
15 Burpees
20 Overhead Squats (115#/75#)
30 AbMat Sit-ups
Shuttle Run 100m (each partner runs separately)
*Only one partner working at a time. Complete an entire movement before moving onto the next.
**One person at a time on the run. (Partner 1 runs 100m, then Partner 2 runs 100m)
Photo by @robcwilson
SCHEDULE CHANGE:
STARTING MONDAY the 6 am Class is changing to 5:30 am!
New times:
Please help spread the word. Coaches have discussed it with the “Regulars” all week during class and everyone seems to be on board. That said, if anyone needs to discuss this with us, please send us a message.
Bench Press 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9: Front Squats and Box Jump Overs21-15-9 reps, for time of:
Front Squat (135#/95#)
Box Jump Over (24″/20″)
Photo by @robcwilson
Congrats to Shay for passing the Advanced RX 2.0 Test this week with flying colors! Can’t wait for you initiation tomorrow!
Thruster 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Rows, Burpees and Runs3 rounds for time of:
Row 500m
21 Burpees
Run 400m
Hang Power Clean 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Runs, Sit-ups and Hang Power CleansComplete as many rounds as possible in 15 mins of:
Run 200m
30 AbMat Sit-ups
10 Hang Power Cleans (135#/95#)
Shoulder Press 3-3-3-3-3Shoulder Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Every 1 min for 15 mins, alternating between:
Row 200m
10 Handstand Push-ups
40 Double Unders
Sometimes a gun show is all the motivation you need to row harder.
Photo by @robcwilson
Road to the Games 17.02: Cookeville Camp
now in the CrossFit Journal
Back Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Dumbbell Snatches and Rounds Of CindyFor time:
40 Dumbbell Snatches (50#/35#)
4 Rounds Of Cindy
30 Dumbbell Snatches
3 Rounds Of Cindy
20 Dumbbell Snatches
2 Rounds Of Cindy
10 Dumbbell Snatches
1 Round Of Cindy
*Alternating one arm DB power snatch; use Open standard (no touching body with opposite hand or arm)
**1 Round of Cindy = 5 pull-ups, 10 push-ups, 15 air squats
Photo by @robcwilson
Today’s DB snatch was a return to the Open with 17.1 mixed with some “Murph” preparation! Get signed up for Memorial Day Murph.
“At 400 pounds, David McMullan walked into a CrossFit affiliate for the first time. Through hard work, discipline and sacrifice he changed his life completely. But it didn’t end there. David was inspired to share his passion for health and fitness with others. He earned his Level 1 as well as other nutrition certifications. He’s coached numerous athletes both in and out of the affiliate. David found his calling in life and is dedicated to helping others succeed as well.”
-Joe Fowler
