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Tag → pistols

Tuesday 09/01/15 Posted by admin on August 31, 2015 • No comments

A. Warm-Up: 3x,
1-5 Muscle-Ups
10 Pistols
15 Back Extensions
30 Double-Unders

B. Snatch Pull + Power Snatch x 10

C. EMOM x10
10 Barbell Facing Burpees
-Scale Accordingly

 

Tuesday 08/18/15 Posted by admin on August 17, 2015 • No comments

A. Warm-Up: 3x,
10 Good Mornings w/BB
10 Pistols
-controlled down, no ascending
10 Shoulder Touches

B. Deadlift 3×3 @85%

C. RDL 4x 8 @40% of DL

D. For Time:
1000m Row
50 Burpees
800m Run

Thursday 07/23/15 Posted by admin on July 22, 2015 • No comments

A. Warm-Up:
OTM for 9:00
Min 1: 10 Pistols
Min 2: Free HS Hold, Tripod Hold or HS Progression (up to :45)
Min 3: Hanging L-Hold (up to :45)

B. Deadlift 5×5
-use 60-65% of heavy single from 07/09/15

C. AMRAP 5:00
5 Ground to OH 135m/95w
10 OTB Burpees

003

 

 

Thursday 06/11/15 Posted by admin on June 10, 2015 • No comments

A. Warm-up, 3x:
1-5 Muscle-Ups -or- 5 Ring Dips/5 Chest to Bar Pull-Ups
10 Pistols
3 ME HS Attempts -or- 3 Kick Up Drills and then 10 Shoulder Touches

B. Every 5:00 for 20:00 (4 sets)
400m run
15 Box Jumps 24m/20w*

*Step-down

030

 

Monday 04/13/15 Posted by admin on April 12, 2015 • No comments

A. 20:00 to complete, 6 sets:
1 Power Clean + 1 Front Squat + 1 Jerk
-add weight each set

B. For Time:
20 HSPU
30 Pistols
40 Pull-Ups
50 Air Squats

036

 

Tuesday 03/03/15 Posted by admin on March 2, 2015 • No comments

Announcement: For the next 4 weeks of the CrossFit Open, SUNDAY Open gym will be extended from 9am-Noon.

A. Warm-Up
-2x 1:00 Thoracic Spine BB Stretch
add height on 2nd set-5:00 Double-Under Practice

B. For Time
5 Rounds:
3 Power Clean 225m/155w
6 Pistols (Alternating)
9 Lateral Burpees

090

Wednesday 11/26/14 Posted by admin on November 25, 2014 • No comments

Reminder of our schedule today:
5:30am, 6:00am, 8:00am, 9:30am, Noon, 3-5:30pm Open Gym, 5:30pm
6:30pm YOGA!

A. Back Squat 6×6
-75% of 1RM

B. AMRAP 10:00
5 Chest to Bar
10 KB Swings
20 Pistols

squat