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Tag → Annie

Wednesday 05/06/15 Posted by admin on May 5, 2015 • No comments

A. Warm-Up: 3x,
:30 Box Stretch
10 Shoulder Touches
10 HSPU
ME HS Walk

B. 10-8-6-4-2 Floor Press
-add weight each set to reach a heavy double for the day

C. “Annie”
50-40-30-20-10
Double-Unders
Straight Leg Sit-Ups
*10:00 Cut-Off
_______________________________

GVCF-Run Club
Gym, 6am
4x500m Row
-rest 3:00 between efforts

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Friday 08/08/14 Posted by admin on August 7, 2014 • No comments

10-8-6-4-2
Floor Press
Every 4:00
-Begin at a medium weight, end at a heavy weight
-Partner will assist in getting bar up to starting position , EVERY TIME. Do not attempt to do this without assistance

then,
“Annie”
50-40-30-20-10
Double-Unders
Sit-Ups
-10:00 cut-off, scale accordingly

Wednesday 05/14/14 Posted by admin on May 13, 2014 • No comments

A. OTM for 15:00
Snatch (Advanced)
Power Snatch + OHS (beg/int)

B. Pendlay Row 3×10
+5 lbs from 5/8/14

C. “Annie”
50-40-30-20-10
Double-Unders
Sit-Ups
*10:00 cut-off, scale accordingly

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Wednesday 11/27/13 Posted by admin on November 26, 2013 • No comments

Happy Birthday Thomas A.!

“Death by Power Clean”
205/225 Men
145/160 Women

Minute 1: 1 Power Clean
Minute 2: 2 Power Clean
…etc.
Continue up the ladder until you cannot complete the power cleans in that minute
You will then rest 5:00 and start another ladder at a heavier weight
Scale weight accordingly

then,
“Annie”
50-40-30-20-10
Double-Unders
Sit-Ups
-10:00 cut-off
-Scale accordingly

Tuesday 08/28/12 Posted by admin on August 27, 2012 • Comment

Power Snatch
3-3-3-3-3
-Add weight each set
-5 ring dips b/w each set

then,
“Annie”
50-40-30-20-10
Double-Unders
Straight Leg Sit-Ups
-10:00 Cut-off
-Compare to 05/22/12

Sarah Climbin'

Friday 02/24/12 Posted by admin on February 23, 2012 • 4 Comments

A few friendly reminders!
All participants in the Paleo Challenge must be weighed, measured, pictured and complete their last work-out by Saturday. We are offering an option at 8am Saturday to do so if needed.

Those athletes who have signed up for the CrossFit Open meet Saturdays @10am unless you have set up another time with Brandon or Bevin. Only those registered may work-out at the 10am sessions. Thank you!

Make sure you sign your kids up if you are bringing them to the 9am Class!

Back Squat
2 sets, 5 reps
1 set, max reps
+10 from last lift

Press
2 sets, 5 reps
1 set, max reps
+5 from last lift
-must clean from the ground

then,
1/2 “Annie”
25-20-15-10-5
Double-unders
Sit-Ups

Billy OHS'ing!

Wednesday 12/14/11 Posted by admin on December 13, 2011 • 5 Comments

Deadlifts
2 sets, 5 reps
1 set, max reps
+5 from 12/6/11

then,
“Annie”
50-40-30-20-10
Double-Unders
Sit-Ups

*Post loads and times to comments

Gentlemen from the Tacky Sweater Party!