tag:blogger.com,1999:blog-69062599476823786752023-11-16T05:04:02.466-07:00CrossFit Infernal Chandler ArizonaLocated at: 2301 E. Yeager Dr. #14 Chandler, AZ 85286
Email us at: info@crossfitinfernal.com
Phone us at: 480-294-2029Anonymoushttp://www.blogger.com/profile/17496553571159463468noreply@blogger.comBlogger284125tag:blogger.com,1999:blog-6906259947682378675.post-67865212815469065162038-11-23T15:41:00.000-07:002013-10-17T15:02:46.061-07:00CrossFit Infernal<h1 style="color: #ea2735; font-size: 2.5em; margin-bottom: 0px; padding-bottom: 0px; text-align: center;">
Welcome to CrossFit Infernal</h1>
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2301 East Yeager Drive #14, Chandler, AZ 85286</h1>
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Providing Gilbert and Chandler Arizona with:<br />CrossFit • CrossFit Kids • Personal Defense • Olympic Lifting</h1>
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We strive to provide the greater Gilbert and Chandler Arizona area with an outlet for CrossFit, Olympic Lifting, Weight Loss and Elite Fitness. Whether you're an athlete looking to reach a new level or simply interested in a fitter, healthier, higher quality of life, we encourage folks of every age, size and fitness level to contact us via phone or email (please give us notice so we can best accommodate your specific needs) and try an introductory month for only $90.</h2>
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<a href="http://crossfit-infernal.blogspot.com/p/crossfit-kids.html">CrossFit Kids at CrossFit Infernal</a></h2>
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<a href="http://crossfit-infernal.blogspot.com/p/crossfit-kids.html">
CLICK HERE FOR TIMES AND INFO >></a></h2>
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<span class="Apple-style-span" style="font-size: x-large;">
**Announcements**</span></h2>
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<span class="Apple-style-span" style="color: red; font-size: x-large;"><b>You can now order Zone/Paleo meals that will be delivered to the box starting Monday October 14th. *Orders must be placed the night before delivery </b></span><br />
<span class="Apple-style-span" style="color: red; font-size: x-large;"><b>Go to WWW.ZONEDIETSOLUTIONS.COM </b></span><br />
<span class="Apple-style-span" style="font-size: x-large;"><span class="Apple-style-span" style="color: red;"><b><br /></b></span>
<span class="Apple-style-span" style="color: red;"><b>New Competitors WOD Category</b></span></span><br />
<span class="Apple-style-span" style="color: red; font-size: x-large;"><b>will be designated by CRX</b></span><br />
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Master the Movement of Your Bodyweight: Featuring Samantha Wright</span></h2>
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This comprehensive seminar will be a series of classes that will address mastering the movement of your own bodyweight. The movements covered are those required of any athlete that hopes to achieve success as an Advanced-level CrossFitter or for any individual simply to gain kinesthetic awareness. The movements and skills we will cover include but are not limited to: muscle-ups, kipping pull-ups, handstand push-ups, handstand walking, kipping toes-to-bar/knees-to-elbows. We will also be learning the appropriate progressions to help the coach and athlete alike achieve these skills in a safe and effective way, as well as ways to address these movements with respect to any injuries or limitations you may have. All levels are welcome and encouraged to attend – from beginners to advanced-level competitors. You will receive individualized attention that addresses your needs, along with video review and ways to properly cue and correct your form.
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<span class="Apple-style-span" style="font-size: 1em;"><b>2pm-4pm $20 a session. Contact Bonnie for more information. 480-577-7810</b></span>
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<span class="Apple-style-span" style="font-size: 1em;"><b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgj3f39ZZreXbmMEBcyoIidBlHsAsuQHxqsrCQLhFI0W05uUaiRDn5fdWzyII2fMfdM36O3CcOJgSo7jGA3bqdO0yAgluq-HzfeV3DeLUVrrDYG7tuu0S8GLVsjEYLoBkPW2WRyYHVk8ivQ/s1600/samantha-wright01.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgj3f39ZZreXbmMEBcyoIidBlHsAsuQHxqsrCQLhFI0W05uUaiRDn5fdWzyII2fMfdM36O3CcOJgSo7jGA3bqdO0yAgluq-HzfeV3DeLUVrrDYG7tuu0S8GLVsjEYLoBkPW2WRyYHVk8ivQ/s320/samantha-wright01.jpg" /></a></b></span></div>
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<li>Saturday, October 5th</li>
<li>Saturday, October 19th</li>
<li>Saturday, November 16th</li>
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<br />Anonymoushttp://www.blogger.com/profile/17496553571159463468noreply@blogger.com0tag:blogger.com,1999:blog-6906259947682378675.post-55672097339846000842013-10-13T19:10:00.003-07:002013-10-13T21:31:15.265-07:00Monday, October 14th <span class="Apple-style-span" style="color: yellow; font-size: large;">CROSSFIT </span><br />
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Skill:<br />
<br />
10 minutes of Handstand work<br />
<br />
WOD:<br />
<br />
17 minute AMRAP of...<br />
<br />
5 Complexes: Squat Clean + Rt leg Lunge + Lt Leg Lunge (65/95), CRX: (75/115)<br />
10 HSPUs CRX: Strict HSPU's<br />
15 V-ups<br />
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<span class="Apple-style-span" style="color: lime; font-size: large;">ON-RAMP</span><br />
<br />
Skills:<br />
<br />
Clean & Jerk<br />
Toes 2 Bar<br />
Box Jumps<br />
<br />
WOD:<br />
<br />
8 minute AMRAP of...<br />
<br />
8 Hang Clean & Jerks<br />
8 Toes 2 Bar<br />
8 Box JumpsAnonymoushttp://www.blogger.com/profile/17496553571159463468noreply@blogger.com0tag:blogger.com,1999:blog-6906259947682378675.post-32381494903015216432013-10-13T19:06:00.002-07:002013-10-13T20:52:19.321-07:00Tuesday, October 15th <span class="Apple-style-span" style="color: yellow; font-size: large;">CROSSFIT</span><br />
<br />
Strength:<br />
<br />
Overhead Squat (5-3-1) @ 75%, 85%, 95% of 1RM<br />
<br />
WOD:<br />
<br />
7 Rounds for time...<br />
<br />
7 Ring Dips<br />
7 Power Snatch (65/95), CRX: (95/135)<br />
7 Burpee Box Jumps (20/24), CRX: (24/28) * Men use 45# plate on 24" Box.<br />
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<br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="color: lime; font-size: large;">OLY</span></div>
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With Barbell Only </div>
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(x3) Strict Press, Push Press, Push Jerk & Split Jerk</div>
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(x3) Clean Pull: From mid-thigh, above knee & below knee</div>
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(x3) Clean High Pull: From mid-thigh, above knee & below knee</div>
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(x3) Power Clean: From mid-thigh, above knee & below knee</div>
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Then @ 50% 1RM,</div>
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(x3) Clean: from mid-thigh received in 1/4 squat</div>
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(x3) Clean: from above knee received in 1/2 squat </div>
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(x5) complex: 1 Full Squat Clean + 2 Split Jerks </div>
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Then @ 75% of 1RM,</div>
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(3x) Complex: 1st Pull with 2 second pause + Full Squat Clean </div>
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(x3) Complex: Power Clean + 2 Front Squats + 1 Split Jerk</div>
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(x5) Full Squat Clean & Jerk </div>
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<br /></div>
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Then @ 110% 1RM </div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
(x3) Clean Pull, Clean High Pull, 1st Pull with 2 second pause </div>
Anonymoushttp://www.blogger.com/profile/17496553571159463468noreply@blogger.com0tag:blogger.com,1999:blog-6906259947682378675.post-11321620893001778012013-10-13T18:55:00.002-07:002013-10-13T20:51:57.069-07:00Wednesday, October 16th <span class="Apple-style-span" style="color: yellow; font-size: large;">CROSSFIT </span><br />
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Strength:<br />
<br />
Deadlift Deload (5-5-5) @ 60%, 65%, 70% of 1RM<br />
<br />
'ASHLEY'S B-DAY WOD'<br />
<br />
4 Rounds for time...<br />
15 Toes 2 Bar<br />
10 Heavy Clean & Jerk (95/135), CRX: (115/155)<br />
15 Pull Ups, CRX: C2B Pull Ups<br />
29 Double Unders<br />
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<span class="Apple-style-span" style="color: lime; font-size: large;">ON-RAMP</span><br />
<br />
Skills:<br />
<br />
Snatch<br />
Push-ups<br />
Sit-ups<br />
<br />
WOD:<br />
<br />
8 minute AMRAP of...<br />
6 Hang Snatch<br />
9 Push-ups<br />
12 Sit-ups<br />
<br />
<br />Anonymoushttp://www.blogger.com/profile/17496553571159463468noreply@blogger.com0tag:blogger.com,1999:blog-6906259947682378675.post-12028986616186006322013-10-13T18:54:00.003-07:002013-10-13T20:50:32.759-07:00Thursday, October 17th <br />
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<span class="Apple-style-span" style="color: yellow; font-size: large;">CROSSFIT </span></div>
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Skills: </div>
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Tabata Ab Circuit </div>
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Rest while setting up for WOD</div>
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WOD: </div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
4 Rounds for time..</div>
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<br /></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
8 Barbell Sumo High Pulls (65/95), CRX: (75/115)</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
10 HR Push ups, CRX: Deficit Push Ups using 45# Plates</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
12 One Arm KB Snatch, (Alt. Arm) (35/53)</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="color: lime; font-size: large;">OLY</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
With Barbell only, </div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
(x3) Snatch Pull: from hip, mid-thigh & above knee </div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
(x3) Snatch High Pull: from hip, mid-thigh & above knee </div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
(x3) Muscle Snatch: from hip, mid-thigh & above knee</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
(x3) Power Snatch: from hip, mid-thigh & above knee</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
(x5) Snatch Balance </div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
Then @ 50% 1RM, </div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
(x3) Snatch: from mid-thigh received in 1/4 squat </div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
(x3) Snatch: from above the knee received in 1/2 squat </div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
(x3) Snatch: from ground received in full squat </div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
(x5) Complex: 1 Power Snatch + 2 Overhead Squats </div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
Then @ 75% 1RM,</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
(x3) Complex: 1st Pull with 2 second pause + Power Snatch + OHS </div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
(x3) Full Squat Snatch with 2 second pause at bottom </div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
Then @ 110% 1RM,</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
(x3) Snatch Pull, Snatch High Pull, 1st Pull with 2 second pause </div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
Anonymoushttp://www.blogger.com/profile/17496553571159463468noreply@blogger.com0tag:blogger.com,1999:blog-6906259947682378675.post-58960401761212935562013-10-13T18:37:00.003-07:002013-10-13T20:51:25.021-07:00Friday, October 18th <span class="Apple-style-span" style="color: yellow; font-size: large;">CROSSFIT </span><br />
<br />
Strength:<br />
<br />
Find your 1RM Push Press<br />
<br />
WOD:<br />
<br />
"Death by Thrusters"<br />
Ascending Thruster Ladder (65/95), CRX: (75/115)<br />
1st minute 1 thruster<br />
2nd minute 2 thrusters<br />
3rd minute 3 thrusters<br />
Keep ascending in reps until you can't complete required reps in the minute.<br />
<br />
One minute rest<br />
<br />
Then...<br />
EMOM 6 Burpee's until the last person fails on the thruster ladder. CRX: 8 Burpee's<br />
<br />
<span class="Apple-style-span" style="color: lime; font-size: large;">ON-RAMP</span><br />
<br />
Skills:<br />
<br />
Front Squats<br />
Burpees<br />
Sumo Hi-Pulls (Barbell)<br />
<br />
WOD:<br />
<br />
3 Rounds for time..<br />
8 Front Squats<br />
12 Burpees<br />
15 Sumo Hi-pulls (Barbell)Anonymoushttp://www.blogger.com/profile/17496553571159463468noreply@blogger.com0tag:blogger.com,1999:blog-6906259947682378675.post-4654759015787834582013-10-13T18:28:00.000-07:002013-10-13T18:28:02.134-07:00Saturday, October 19th <span class="Apple-style-span" style="color: yellow; font-size: large;">CROSSFIT </span><br />
<br />
TeamWOD<br />
<br />Anonymoushttp://www.blogger.com/profile/17496553571159463468noreply@blogger.com0tag:blogger.com,1999:blog-6906259947682378675.post-47064983118064047642013-10-06T20:36:00.003-07:002013-10-06T20:45:53.367-07:00Monday, October 7th <span style="color: yellow; font-size: large;">CROSSFIT </span><br />
<br />
Strength:<br />
<br />
Deadlift (5-3-1)<br />
@ 75%, 85%, 95% of 1RM<br />
<br />
WOD:<br />
<br />
For time...<br />
<br />
15-12-9-6-3<br />
Front Squats (65/95)<br />
Push-ups<br />
Knees 2 Elbows<br />
<br />
<span style="color: lime; font-size: large;">ON-RAMP</span><br />
<br />
Skills:<br />
<br />
Row<br />
Air Squats<br />
Pull-ups/Ring Rows<br />
Dips (Ring/Paraletts)<br />
<br />
WOD:<br />
<br />
For time...<br />
500 m Row<br />
15-12-9<br />
Air Squats<br />
Pull-ups/Ring Rows<br />
Dips (Ring/Paralettes)<br />
<br />Anonymoushttp://www.blogger.com/profile/17496553571159463468noreply@blogger.com0tag:blogger.com,1999:blog-6906259947682378675.post-62496610755860397342013-10-06T20:29:00.003-07:002013-10-07T09:51:31.863-07:00Tuesday, October 8th <span style="color: yellow; font-size: large;">CROSSFIT </span><br />
<br />
Strength:<br />
<br />
OHS (3-3-3)<br />
@ 80%, 85%, 90% of 1RM<br />
<br />
WOD:<br />
<br />
17 min AMRAP of ....<br />
5 Strict Pull-ups<br />
10 Front Rack Lunges (45/75)<br />
15 V-Ups<br />
<br />
<span style="color: lime; font-size: large;">OLY</span><br />
<br />
With Barbell only,<br />
(x5) BNK Strict Press (clean grip)<br />
(x5) BNK Snatch Grip Push Press<br />
(x5) Snatch Balance<br />
(3x5) OHS (rest 30 sec. b/t set with barbell on back)<br />
<br />
(x3) Snatch Pull: from hip, from mid-thigh, from above knee<br />
(x3) Snatch High Pull: from hip, from mid-thigh, from above knee<br />
(x3) Muscle Snatch: from mid-thigh, above knee, below knee<br />
(x3) Power Snatch: from mid-thigh, above knee, below knee<br />
<br />
Then @ 50% 1RM,<br />
(2x3) Complex: 1 Power Snatch + 2 OHS<br />
(x3) Snatch: from mid-thigh received in 1/4 squat,<br />
from above knee received in 1/2 squat,<br />
from below knee received in full squat.<br />
(x3) 1 Stop Snatch: 1st pull with pause, then explode into full squat snatch<br />
<br />
Then @ 75% 1RM<br />
(x5) Full Squat Snatch with 2 second pause at bottom.<br />
<br />
Then @ 110% 1RM<br />
(2x3) 1st Pull with 2 second pause above knee<br />
(2x3) Snatch Pull<br />
(2x3) Snatch High Pull<br />
<br />
<br />Anonymoushttp://www.blogger.com/profile/17496553571159463468noreply@blogger.com0tag:blogger.com,1999:blog-6906259947682378675.post-54040023766972878632013-10-06T20:26:00.000-07:002013-10-06T20:46:54.223-07:00Wednesday, October 9th<span style="color: yellow; font-size: large;">CROSSFIT</span><br />
<br />
Skills:<br />
<br />
5 minutes of Double Unders Practice<br />
<br />
Then:<br />
<br />
3 Rounds for total reps/cal of...<br />
<br />
2 min ME Cal Row<br />
1 min Rest<br />
2 min ME Slam Balls<br />
1 min Rest<br />
2 min ME Burpees<br />
1 min Rest<br />
<br />
<span style="color: lime; font-size: large;">ON-RAMP</span><br />
<br />
Skills:<br />
<br />
Deadlift<br />
Med Ball Cleans<br />
V-Ups<br />
<br />
WOD:<br />
<br />
4 Rounds for time...<br />
6 Deadlifts (light weight)<br />
9 Med Ball Cleans<br />
12 V-UpsAnonymoushttp://www.blogger.com/profile/17496553571159463468noreply@blogger.com0tag:blogger.com,1999:blog-6906259947682378675.post-16208499931528570252013-10-06T20:20:00.001-07:002013-10-09T20:56:18.467-07:00Thursday, October 10th <span style="color: yellow; font-size: large;">CROSSFIT </span><br />
<br />
Strength:<br />
Shoulder Press Deload (5-5-5)<br />
@ 60%,65%, 70% of 1RM<br />
<br />
WOD:<br />
<br />
3 Rounds for time of...<br />
400 M Run<br />
7 Thrusters (65/95)<br />
14 Box Jumps<br />
21 Double Unders<br />
<br />
<span style="color: lime; font-size: large;">OLY</span><br />
With Barbell only:<br />
(x5) Strict Press, Push Press, front squat with 2 sec. pause at bottom.<br />
(x5) Power Clean: from mid-thigh, above knee, below knee.<br />
(x5) Jerk Balance, On-toe Jerk Unders<br />
<br />
Then with 50% 1RM:<br />
(2x5) Roman Deadlift<br />
(x3) Clean (full squat): from mid-thigh, above knee, ground.<br />
(2x3) BNK Split Jerks<br />
(x5) Complex: 1 Power Clean + 2 Front Squats + 1 Split Jerk.<br />
<br />
Then @ 75% 1RM,<br />
(2x5) Roman Deadlifts<br />
(x5) Clean 1st Pulls, Clean Pulls, Clean High Pulls.<br />
(x5) Pendlay Rows<br />
(x5) Complex: 1st Pull with 2 second pause + Squat Clean + 2 Split Jerks.<br />
<br />
<br />Anonymoushttp://www.blogger.com/profile/17496553571159463468noreply@blogger.com0tag:blogger.com,1999:blog-6906259947682378675.post-15437601418038150222013-10-06T20:17:00.000-07:002013-10-06T20:48:36.020-07:00Friday, October 11th <span style="color: yellow; font-size: large;">CROSSFIT</span><br />
<br />
"Elizabeth"<br />
For time....<br />
21-15-9<br />
Cleans (135/95)<br />
Ring Dips<br />
<br />
3 min rest then...<br />
<br />
9-15-21<br />
Ring Rows<br />
Wall Balls (20/14)<br />
*Record Elizabeth and total time<br />
<br />
<span style="color: lime; font-size: large;">ON-RAMP</span><br />
<br />
Skills:<br />
<br />
Shoulder Progressions<br />
Kettle Bell Swings<br />
Wall Balls<br />
<br />
<br />
WOD:<br />
<br />
For time...<br />
10-8-6-4-2 of<br />
Push Press<br />
Kettle Bell Swings<br />
Wall BallsAnonymoushttp://www.blogger.com/profile/17496553571159463468noreply@blogger.com0tag:blogger.com,1999:blog-6906259947682378675.post-66603317324700010342013-10-06T20:09:00.003-07:002013-10-06T20:09:50.715-07:00Saturday, October 12th <span style="color: yellow; font-size: large;">CROSSFIT</span><br />
<br />
Team- WODAnonymoushttp://www.blogger.com/profile/17496553571159463468noreply@blogger.com0tag:blogger.com,1999:blog-6906259947682378675.post-43144839330356199512013-09-29T18:12:00.002-07:002013-09-29T21:01:19.123-07:00Monday, September 30th <span style="color: yellow; font-size: large;">CROSSFIT </span><br />
<br />
"2007 Games Final WOD"<br />
<br />
For Time,<br />
1000M Row,<br />
Then with no rest,<br />
5 Rounds of<br />
25 Pull-ups<br />
7 Shoulder to Overhead (95/135)<br />
<br />
<span style="color: lime;">ON-RAMP</span><br />
<br />
Skills:<br />
Shoulder Progressions<br />
Kettle Bell Swings<br />
Wall Balls<br />
<br />
Wod<br />
For Time:<br />
10-8-6-4-2 of<br />
Push Press<br />
Kettle Bell Swings<br />
Wall Balls<br />
<div>
<br /></div>
Anonymoushttp://www.blogger.com/profile/17496553571159463468noreply@blogger.com0tag:blogger.com,1999:blog-6906259947682378675.post-564519838651492062013-09-29T18:08:00.004-07:002013-09-30T21:58:42.563-07:00Tuesday, October 1st <span style="color: yellow; font-size: large;">CROSSFIT </span><br />
<br />
Strength:<br />
3x ME Ring Dips<br />
*2 min rest b/t sets<br />
<br />
WOD:<br />
12 min AMRAP of,<br />
3,3 - 6,6 - 9,9 - 12,12 etc...<br />
Deadlifts (95/135)<br />
Burpee Box Jumps<br />
<br />
<span style="color: lime; font-size: large;">OLY</span><br />
With Barbell,<br />
(x3) Front Squat with pause at bottom.<br />
(x3) Power Clean: From mid-thigh, above knee & below knee.<br />
(x3) Shoulder press, Push Press, Push jerk & Split Jerk.<br />
(x3) Jerk Balance, On-toe Jerk Unders<br />
<br />
Then @ 50% 1RM<br />
(x2) Power Clean + Front Squat: from mid-thigh, above knee & floor.<br />
(x2) Squat Clean: from mid-thigh, above knee & floor.<br />
(x3) 1 Power Clean + 2 Split Jerks<br />
<br />
Then @ 75% 1RM<br />
EMOM for 5 minutes: 1st Pull with 2 sec. pause + 1 Squat Clean + 2 Split JerksAnonymoushttp://www.blogger.com/profile/17496553571159463468noreply@blogger.com0tag:blogger.com,1999:blog-6906259947682378675.post-64534942025549066862013-09-29T18:04:00.003-07:002013-09-29T21:02:33.044-07:00Wednesday, October 2nd<span style="color: yellow; font-size: large;">CROSSFIT</span><br />
<br />
Strength:<br />
Shoulder Press (5-3-1) @ 75%, 85%, 95% of 1RM<br />
<br />
WOD<br />
For Time,<br />
"Randy"<br />
75 Snatches (45/75)<br />
Rest 3 minutes then...<br />
75 Air Squats<br />
<br />
*Record "Randy" & total time<br />
<br />
<span style="color: lime; font-size: large;">ON-RAMP</span><br />
<br />
<br />
Skills:<br />
Snatch<br />
Push-ups<br />
V-ups<br />
<br />
WOD:<br />
8 minute AMRAP of,<br />
6 Hang Snatch<br />
9 Push-ups<br />
12 V-upsAnonymoushttp://www.blogger.com/profile/17496553571159463468noreply@blogger.com0tag:blogger.com,1999:blog-6906259947682378675.post-29256641704436705782013-09-29T17:59:00.005-07:002013-10-03T16:47:26.939-07:00Thursday, October 3rd <span style="color: yellow; font-size: large;">CROSSFIT</span><br />
<br />
Skills:<br />
10 minutes of skills practice,<br />
Athletes option (DU's,HS work, MU progressions, ext...)<br />
<br />
WOD<br />
For Time,<br />
5 Rounds of,<br />
400 M Run<br />
5 HSPUs<br />
10 Russian Twists (15/25)<br />
15 Wall Balls (14/20)<br />
<br />
<span style="color: lime; font-size: large;">OLY</span><br />
With Barbell Only<br />
(x5) BNK Strict Press<br />
(x5) BNK Snatch Grip Push Press<br />
(x5) OHS with pause at bottom<br />
(x5) Snatch Balance<br />
(x5) Sotts Press<br />
<br />
Then with 50% 1RM<br />
(x3) Hang Power Snatch from mid-thigh, above knee and ground.<br />
(x3) Hang Snatch from above knee received in half squat & from the<br />
ground received in full squat.<br />
(x3) 1 Stop Squat Snatch (1 sec. pause above knee, explode into full squat)<br />
(x3) Complex: 1 Power Snatch + 2 OHS<br />
<br />
Then @ 75% 1RM, EMOM for 5 minutes:<br />
Complex: 1 First Pull with 2 sec. pause + 1 full Squat Snatch<br />
<br />
<br />Anonymoushttp://www.blogger.com/profile/17496553571159463468noreply@blogger.com0tag:blogger.com,1999:blog-6906259947682378675.post-66023266869409831242013-09-29T17:54:00.004-07:002013-09-29T20:59:19.749-07:00Friday, October 4th<span style="color: yellow; font-size: large;">CROSSFIT</span><br />
<br />
Strength:<br />
OH Squats (5-5-5) @ 75%, 80%, 85% of 1RM<br />
<br />
WOD<br />
(x2) 9 minute AMRAP's with 2 minutes rest b/t,<br />
5 Bear Complex (75/115)<br />
15 KB Swings (35/53)<br />
25 Double-Unders<br />
<br />
<span style="color: lime; font-size: large;">ON-RAMP</span><br />
<br />
<br />
Skills:<br />
Front Squats<br />
Burpee's<br />
KB Sumo Hi-Pulls<br />
<br />
WOD<br />
3 Rounds for time:<br />
8 Front Squats<br />
12 Burpee's<br />
15 KB Sumo Hi-Pulls<br />
<br />
<br />Anonymoushttp://www.blogger.com/profile/17496553571159463468noreply@blogger.com0tag:blogger.com,1999:blog-6906259947682378675.post-14185623120882563212013-09-29T17:48:00.005-07:002013-09-29T18:13:13.356-07:00Saturday, October 5th<span style="color: yellow; font-size: large;">CROSSFIT </span><br />
<br />
Team WOD - Coaches ChoiceAnonymoushttp://www.blogger.com/profile/17496553571159463468noreply@blogger.com0tag:blogger.com,1999:blog-6906259947682378675.post-33841893159604589582013-09-22T16:12:00.000-07:002013-09-22T20:20:55.308-07:00Monday, September 23rd<span class="Apple-style-span" style="color: yellow; font-size: large;">Crossfit </span><br />
<br />
10 minutes of Mobility<br />
<br />
WOD:<br />
For time:<br />
"Fran"<br />
21-15-9<br />
Thrusters (65/95)<br />
Pull-ups<br />
<br />
3 minute rest, then<br />
<br />
9-15-21<br />
Power Cleans (65/95)<br />
Box Jumps<br />
*Record "Fran" time and total time.<br />
<br />
<span class="Apple-style-span" style="color: lime; font-size: large;">On-Ramp</span><br />
<br />
Skills:<br />
Power Cleans<br />
Ring Dips<br />
Box Jumps<br />
<br />
WOD:<br />
8 minute AMRAP<br />
8 Hang Cleans<br />
8 Ring Dips<br />
8 Box JumpsAnonymoushttp://www.blogger.com/profile/17496553571159463468noreply@blogger.com0tag:blogger.com,1999:blog-6906259947682378675.post-6864943614828202732013-09-22T16:05:00.001-07:002013-09-25T14:09:07.513-07:00Tuesday, September 24th <span class="Apple-style-span" style="color: yellow; font-size: large;">Crossfit </span><br />
<br />
Strength:<br />
Dead Lift (3-3-3) @ 80%, 85%, 90% of 1RM<br />
<br />
WOD:<br />
5 Rounds for time,<br />
10 Clapping Push-ups<br />
20 V-ups<br />
30 Slam Balls<br />
<br />
<span class="Apple-style-span" style="color: lime; font-size: large;">Oly</span><br />
With barbell only,<br />
(x5) Hang Power Clean from above knee<br />
(x5) Tall Cleans received in full Squat<br />
(x5) BNK Strict Press<br />
(x5) Jerk Balance<br />
(x5) On toe Jerk Unders<br />
<br />
Then @ 50% 1RM<br />
(x3) Hang Squat Cleans from above the knee<br />
(x3) Squat Cleans from ground<br />
(2x3) Split Jerks<br />
<br />
Then @ 75% 1RM<br />
(x5) Complex: 1st pull to above knee with 2 second pause +<br />
Squat Clean from ground with 2 second pause at bottom +<br />
2 Split Jerks<br />
<br />
<br />
<br />Anonymoushttp://www.blogger.com/profile/17496553571159463468noreply@blogger.com0tag:blogger.com,1999:blog-6906259947682378675.post-41863323204899292832013-09-22T16:02:00.001-07:002013-09-22T20:23:35.754-07:00Wednesday, September 25th<span class="Apple-style-span" style="color: yellow; font-size: large;">Crossfit</span><br />
<br />
Strength:<br />
Should Press (3-3-3) @ 80%, 85%, 90% of 1RM<br />
<br />
Then:<br />
15 minute AMRAP of,<br />
8 Handstand Push-ups<br />
12 Jumping Squats<br />
16 KB Cleans (53/35) Alt. Arms<br />
<br />
<span class="Apple-style-span" style="color: lime; font-size: large;">On-Ramp</span><br />
<br />
Skills:<br />
Dead Lift<br />
Med Ball Cleans<br />
Toes 2 Bar/Knees to Elbow<br />
<br />
WOD:<br />
4 Rounds for time...<br />
6 Dead Lifts (light weight)<br />
9 Med Ball Cleans<br />
12 Toes 2 Bar/K2EAnonymoushttp://www.blogger.com/profile/17496553571159463468noreply@blogger.com0tag:blogger.com,1999:blog-6906259947682378675.post-20121200345788163952013-09-22T15:55:00.003-07:002013-09-25T14:09:56.812-07:00Thursday, September 26th <span class="Apple-style-span" style="color: yellow; font-size: large;">Crossfit </span><br />
<br />
Not for time:<br />
10 Tire Flips<br />
<br />
WOD:<br />
For time:<br />
1000 meter Row,<br />
Then 4 Rounds of,<br />
12 Wall Balls (20/14)<br />
10 Toes to Bar<br />
8 Power Snatches (95/65)<br />
<br />
<span class="Apple-style-span" style="color: lime; font-size: large;">Oly</span><br />
With Barbell only,<br />
(x5) BNK Snatch Grip Push Press<br />
(x5) Snatch Balance<br />
(x3) OH 1/4 Squats, (x3) OH 1/2 Squats, (x3) OH Full Squats<br />
<br />
(x3) Hang Snatch from mid-thigh received in 1/4 squat,<br />
(x3) from above knee received in half squat,<br />
(x3) from below knee received in full squat.<br />
<br />
Then @ 50% 1RM<br />
(x5) Complex: Power Snatch + 2 Overhead Squats.<br />
(x5) Complex: 1st pull to above knee with 2 sec. pause +<br />
Full Squat Snatch from ground with 2 second pause at bottom of Squat.Anonymoushttp://www.blogger.com/profile/17496553571159463468noreply@blogger.com0tag:blogger.com,1999:blog-6906259947682378675.post-19584830465781473992013-09-22T15:52:00.000-07:002013-09-22T20:24:55.916-07:00Friday, September 27th<span class="Apple-style-span" style="color: yellow; font-size: large;">Crossfit </span><br />
<span class="Apple-style-span" style="color: yellow; font-size: large;"><br /></span>
10 Minutes of Mobility<br />
<br />
Strength:<br />
Find 1 RM Overhead Squat<br />
<br />
WOD:<br />
12 minute AMRAP of,<br />
30 Double Unders<br />
20 Goblet Lunges (53/35)<br />
10 Burpees<br />
<br />
<span class="Apple-style-span" style="color: lime; font-size: large;">On-Ramp</span><br />
<br />
Skills:<br />
Air Squats<br />
Pull-ups/ Ring Rows<br />
Sit-ups<br />
<br />
WOD:<br />
500 m Row<br />
21-15-9<br />
Pull-ups/Ring Rows<br />
Air Squats<br />
Sit-upsAnonymoushttp://www.blogger.com/profile/17496553571159463468noreply@blogger.com0tag:blogger.com,1999:blog-6906259947682378675.post-91288084731203111452013-09-22T15:46:00.001-07:002013-09-22T15:46:45.909-07:00Saturday, September 28thTEAM WODAnonymoushttp://www.blogger.com/profile/17496553571159463468noreply@blogger.com0