4th of July

skill work on fr squat and clean

 

"Badger"

30 squat cleans

30 pull ups

800m run

x3

7/2/11

fundamentals class

skill work on clean

skill work on jerk

then

max pull ups

max push ups

20 sit ups

200m run

x5

oly class

work on heavy power snatch

work on heavy power clean

then

5min power clean

1min rest

5min jerk

partial programming courtesy of CrossFit Retribution

Lynne

bench press 5rm

then

"Lynne"

max body-weight bench-press

max pull ups

x5

6/30/11

strict press 1*1*1*1*1

increase final load 30%

push press 1*1*1*1*1

increase final load by 30%

push jerk 1*1*1*1*1

back squat 5rm

remaining time turkish get up

6/29/11

work on kipping skills

deadlift 5rm to 1rm

then

10 tire flips

20 box jumps (24/20)

800m run

x2-3

6/28/11

skill work

du's and muscle up's

then

snatch 1rm

6/27/11

ohs 1*1*1*1*1*1*1

fr squat 5rm

then

1min slammer (20/10)

1min box jump (24/20)

1min row

3min rest

x3-5

class schedule for June 27-July1

Monday 6/27

7am Joe, 6pm Joe, 7pm Dave

Tuesday 6/28

7am Joe, 6pm Joe

Wednesday 6/29

7am Joe, 4pm Dave, 5pm Dave, 6pm Dave

Thursday 6/30

7am Joe, 6pm Joe, 7pm Dave

Friday 7/1

7am Joe, 6pm Joe

The schedule will go back to normal on July second when Coach Jesse gets back in town. Sorry for the inconvenience on times but this will give everyone a chance to get to work with our other coaches.

 

 

 

6/23/11

back squat 5x5

shoulder press 5x5

then

10 supine ring row

7 kb swings

200m run

x5 for time

6/22/11

skill work on du's

deadlift 5x5

then

10 wall ball (20/10)

15 sdhp

20 sit ups

1min rest

x5 for time on each round

time on rounds should stay consistent or get better

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