12/16/2016

Posted by Coach Brian on December 15, 2016
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Category: CrossFit Daily Workout
A. 15 minutes to practice rope climb technique. B. EMOM for 10 minutes: 1 rope climb 10 KB swings, 24/16kg32# Fitness -Rope climb: 1 rope climb from seated position on floor to a fully standing position. -KB: 16/12kg C. For time: 50 walking lunges

12/15/2016

Posted by Coach Brian on December 14, 2016
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Category: CrossFit Daily Workout
A. 15 minutes to work up to a heavy set of THREE push presses. B. 10-minute AMRAP of: 10 Box jumps, 24/20” 2 Push Presses* *Use 80% of the heaviest set of three that you established from Part A. Fitness -BJ: Step-ups, 20/16”

12/14/2016

Posted by Coach Brian on December 14, 2016
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Category: CrossFit Daily Workout
A. 15 minutes to work up to a heavy set of THREE cleans (full squat). B. 10 rounds for time of: 1 Clean (full squat)* 2 Burpees** 20 Lateral hops over barbell (alternating). *Load will be 80% of the heaviest set of three that you established from Part A. **Must make contact with an object that is 6 inches above max reach. Fitness Part A: Athletes will be working from the hang position + power

12/17/2016

Posted by Coach Brian on December 14, 2016
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Category: Big Horn Barbell
Jerk: 6 X 3 @ 70% Snatch high pull: 4 X 4 @ 80% Power Clean: 3 x 4 @ 75% TNG

12/14/2016

Posted by Coach Brian on December 13, 2016
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Category: Fit Over 50 Daily Workout
Warm-up:  For 6 minutes, alternating movements at 3 minutes: Bike and Row  then…dynamic stretches & mob. work Focus:  Squat therapy Workout:  4 minute(8 rounds)Tabata-mashup: box pushup/box stepup rest  4 minutes then… 4 minute(8 rounds) Tabata-mashup: plank hold/ squat hold Cooldown:  3 minutes walk around rig Supine figure 4 stretch