Wednesday, August 31, 2016

IMG_6403

083116 WOD

A. Row 500 meters or run 400 meters

B. Strict press [ assessment ]

Take 15 – 20 minutes to find a 3-rep or a 1-rep max on the strict press. Start with warmup sets of five, and decrease to triples or singles as you increase. Rest 1:30 – 2:00 on working weights. IMPORTANT: Record lifts!

C. EMOM 15:00

Min 1: 150 meter row

Min 2: 10 burpees

Min 3: 15 Russian KBS (70/53)

*Modifications will be on whiteboard

**If the weather gets bad check our blog for updates. Stay safe!

30

08 2016

Tuesday, August 30, 2016

IMG_6388Beleive in yourself and all that you are. Know that there is something inside you that is greater than any obstacle.

083016 WOD

A. Three rounds NFT:

250 meter row

20 hollow rocks

10 arch-ups

6:00 time cap

B. Every 1:30 for 7 sets

2 x push jerks

C. For time:

400 meter run

20 push jerks (55-60% of 2RM)

20 pull-ups

200 meter run

15 push jerks

15 pull-ups

100 meter run

10 push jerks

10 pull-ups

>>On-ramp

For time:

300 meter run

15 dumbbell push press

15 ring-rows

200 meter run

10 dumbbell push press

10 ring rows

100 meter run

5 dumbbell push press

5 ring rows

*Metcon by CF of Freemont

29

08 2016

Monday, August 29, 2016

IMG_8964>> Get ready to get Upcountry strong.

We are heading into a three-month percentage-based strength cycle comprising the bread-and-butter lifts, which we believe possess the most carryover: the squat, the press and the deadlift. The cycle will start in September. To prepare for this, we want to be realistic about where our strength is at currently, so we can find a proper starting point. This week, we will assess your three- or one-rep maxes in the lifts. If you miss a strength day, please make up for it. And it’s important that you record your lifts! We’re confident that you’ll be stoked on the results after three months. We can’t wait to see what you are capable of!

082916 WOD

A. 4:00 Tabata

Alternating L-sit hold / tuck off bar or parallettes

Double-under practice

B. Back squat [ assessment ]

Take 15 – 20 minutes to find a 3-rep or a 1-rep max on the back squat. Start with warmup sets of five, and decrease to triples or singles as you increase. Rest 1:30 – 2:00 on working weights. Use an experienced spotter. IMPORTANT: Record lifts!

C. Against a 3 minute running clock, complete:

400-meter run

Wall ball shots (20/14) to 10′ target x max reps

Rest 3 minutes

Repeat for a total of three sets and record wall balls. (Rowing may be subbed for running).

Metcon by CrossFit Invictus

>> On-Ramp

Against a 3 minute running clock, complete:

300-meter run or 300-meter row

Wall ball shots; db thrusters; or air squats x max reps

Rest 3 minutes

Repeat for a total of three sets and record wall balls.

28

08 2016