STCF

Friday, September 15, 2017

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CrossFit Classes:

The Lift:  Deadlift: build to a heavy set of 3 maintaining good form
then:

AMRAP 9 minutes of:
9 Deadlifts (185/125)
9 Chest-to-bar Pull-ups
9 Knees-to-elbows

Friday’s CrossFit Conditioning Class:

30 min emom
1- 12 knee raise
2- 8 cal bike
3- 8 thruster. 75-55
4- 8 v ups
5- 8 hang clean same bar

Thursday’s WODboard:

Mobility Thursday, September 14, 2017

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CrossFit Classes:

The WOD:

For time:
1 round of:
100 double-unders
50 squats
25 push press (95/65)
Then, 2 rounds of:
60 double-unders
30 squats
15 push press (95/65)
Then, 3 rounds of:
40 double-unders
20 squats
10 push press (95/65)

Wednesday’s WODboard:

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Wednesday, September 13, 2017

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CrossFit Classes:

4 Individually Timed rounds of:
800 meter run
*rest 3 min between rounds

Wednesday’s Conditioning WOD:

10 rounds
15 cal row
15 lunge
15 box stepups
30 second plank

Tuesday’s WODboard:

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Mobility Tuesday, September 12, 2017

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CrossFit Classes:

The Lift: Every 45 seconds for 10 rounds
1 clean and jerk
Start around 70% of 1rm increasing weight if possible while maintaining excellent form.
then:

The WOD:
Death by Clean and Jerk
1st min perform 1 clean and jerk (135/95)
2nd min perform 2 clean and jerks (135/95)
3rd min perform 3 clean and jerks (135/95)

…continue adding 1 rep each minute until you can no longer get the appropriate work done within that minute. Score is Rounds and reps completed.

Monday’s WODboard:

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