Archives for August 2016

Snatch Complex and “Jackie”

StrengthIMG_8428
10 Min EMOM at 50% of Snatch Max

     1 Power Snatch
     1 Hang Power Snatch
     1 OHS
     1 Snatch

Should take 30sec. to complete complex

CrossFit Benchmark WOD – “Jackie”
For Time 12 min Cap
1000m row
50 Thrusters – 45 lb.
30 Pullups

Compare to October 2014

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“Curtis P AMRAP”

Metcon: 25 min AMRAPIMG_8282
20 Wall Balls  11’/10′ 20/14#
2 Curtis Ps 155/125# ( power clean + 2 lunges+ push press)
20 GHD sit ups
2 Curtis Ps 155/125#

Scale to 60-65% of Clean and Jerk for Curtis P’s

 

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This little critter was found slithering around in the bathroom today. I (Tara) came out of the bathroom and kinda freaked out. Thank goodness Rachel was here to rescue me and take it outside!

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Monday Madness for the Young Athletes

3 Rounds

12 Hang DB Power Snatch (6 each arm)

24 Abmat Sit-ups

15 Box Jumps

 

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RUN, HSPU, THRUSTER, T2B, RUN

Strength/Skill:IMG_8128
Weighted pull ups: (strict)
3-3-3-3-3 AHAP
Negatives, ring rows

 

CrossFit WOD:
For Time 16 min cap

800m run
16 HSPU
16 Thrusters 115 lb. / 85 lb. 
16 T2B
800m run

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August Free Saturday

17 Min AMRAP (3 Person Teams)IMG_8025
#1 Row 250m
#2 Person Rests
#3 Person starts the following and the runner determines the change:
40 Goblet Squats 1.5 Pd / 1 Pd
50 Box Jumps 24″/20″
60 AbMat Sit ups

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Front Squat 1 Rep Max

Strength Focus: IMG_7983

5 rounds
5 Weighted Pull ups – you choose the weight
5 Weighted Ring Dips – you choose the weight

WOD:

30 minutes to find: 1 Rep Max Front Squat

Then:
6 Rounds For Time: (6 Minute Cap)
1 Rope Climb
5 Burpees

 

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Welcome to CrossFit Flagstaff AJ!

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Make Up Thursday

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Run- Gymnastics – Repeat

30 min Strength:IMG_7864
Work up to a heavy triple Sumo Deadlift

CrossFit WOD:
For Time:
400m Run
10 Ring Muscle Ups
300m Run
25 Handstand Pushups
200m Run
50 Push ups
100m Run
100 Sit Ups

 

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Pull – Clean – Lunge

Skill:IMG_7711
Wendler Front Squat cycle (deload)
40%x5
50%x5
60%x5

CrossFit WOD:
AMRAP 12 Minutes:
5 Chest-to-Bar Pullups
5 Hang Cleans -75% of Clean and Jerk
10 Pull Ups
6 Front Rack Lunges -(3 each leg) same bar

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CONGRATULATIONS to Justin and Megan Madden on the beautiful addition of baby girl Fiona to their family!

Justin Madden and Fiona Megan Fiona

In It For the Long Run

Strength:
Clean and JerkIMG_7686

1 Power Clean + 3 Front Squats + 1 Jerk

CrossFit WOD:

Teams of 2
200 Double Unders
2 mile Run
2000 meter Row
100 Burpees

Break up reps however you want. One athlete works at a time

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Welcome to CrossFit Flagstaff Cyndee!

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