Well, I heard it has been another good week in the box. Thanks for continuing to post each day!
To close out the week…
4 Rounds For time:
200 m run
10 Med Ball Cleans
10 Ab Mat situps
Post time to comments
Palmetto CrossFit
Friday, May 18, 2012
Posted in .
13 Comments
Thursday, May 17, 2012
Power Snatch 6×1 (20 min. Time limit)
5 minute amrap box jump, 24/20″
4 minute amrap kb swing, 55/35#
3 minute amrap burpee
2 minute amrap double unders
1 minute amrap air squats
Posted in .
24 Comments
Wednesday, May 16, 2012
Take 10 minutes to work on Snatch Progression with a light weight. Focus on form to include set up, initial pull, hip explosion, bar path and landing. This is serious…not play time!
21-15-9 of:
Power Clean (135/95)
Mountain Climbers (4:1)
Post time to comments
Posted in .
30 Comments
Tuesday, May 15, 2012
Just a reminder…If you do not do a movement per the standards…it is NOT RX! Coaches determine who gets an RX not athletes. If you don’t have one on the board…Don’t post it to comments.(I might be far away but I can still ride your butts!!!)
“Fight Gone Funky”
Atlas Stone Carry (or KB carry)
Tire Flips
Rope Climbs
Renegade Rows (35/25)
Burpees
3 rounds – One minute at each station with a 1 minute rest between rounds
Post total reps to comments
Posted in .
31 Comments
Monday, May 14, 2012
This week you will be working on the snatch. Each day, you will begin by performing the Burgener Warm Up. Here is a video that will help explain it:
WOD:
20 Minutes on the Clock
Run 1 mile (If it is raining, and you are a wimp, you can row or just do the max rounds!) PS…it’s sunny in Florida!
Then max rounds of:
5 Shouler to Overhead (135/95)
7 HSPU (Kipping is allowed/Use box to scale)
9 Abmat Situps (G H D for Advanced)
Every 3 Rounds perform 30 Double Unders (sub tuck jumps)
Post rounds to comments
Posted in .
31 Comments
Friday, May 11, 2012
All I can say is “WOW”! Where to begin with the comments…I haven’t had the opportunity to yell at anyone since I have been here, thus be prepared when I get back. Jen E. – so did you figure out what position your toes should be in? LOL. I think the coaches should keep a running total of burpees handed out while I am gone. Then we can do something fun when I get back! Bring on the burpees!
4 rounds
15 Ring push-ups
10 KB sumo high pull (70#/53#)
15 Lateral hops (over bar)
10 Overhead squats (95#/65#)
Post time to comments
Posted in .
9 Comments
Thursday, May 10, 2012
Thanks again for the posts, not only on here but also the fun on facebook. Really, you guys are keeping me laughing and making me excited to get back! Keep up the good work!
Today’s WOD:
Push Jerk 6 x 1
Work up to a one rep max.
then…
8 min. Tabata of
Planks
Flutter Kicks
Post loads to comments
Posted in .
27 Comments
Wednesday, May 9, 2012
I am loving all the comments that are being posted. Thus far, my favorites come yesterday from Lydia…”instead of toe curls”! I don’t think I have ever heard of Toes to bar being referenced like that! And today goes to Paula!!! I love it!
Keep up the good work! Thanks for supporting our awesome coaching staff!
5 Rounds for time of:
400 meter run
3 sets of the complex: (115/85)
Deadlift
Hang Clean
Front Squat
Push Press
You can not put the bar down once you begin a set. If you put the bar during a set, drop and do 5 burpees. Then pick up the bar and start the set AGAIN. Each set must be unbroken. Scale accordingly. (Med balls may be used in place of the barbell as a scale at coach’s discretion)
Post time to comments
Posted in .
27 Comments
Tuesday, May 8, 2012
Great job to all coaches and athletes! You all are an inspiration whether you are beasting it RX, hitting new miles stones or simply surviving…You are a special breed. Not everyone is tough enough to handle what we do!
Today’s WOD:
8 Min AMRAP (#1)
Bear Crawl (length of mat)
8 Push Ups
Broad Jump (length of mat)
8 Push ups
Rest 3 Minutes
For 8 min EMOM (Every minute on the minute) (#2)
5 Pull ups
7 TTB (Toes to Bar)
9 Air Squats
Rest 3 minutes
5 Min AMRAP (#3)
5 Burpees
20 Double Unders
Post rounds for each AMRAP (1,2 and 3) to comments
Coaches note: At your discretion based on class size you can have groups begin at different AMRAP stations. Wherever an individual starts, he/she then goes in the same order for the WODs.
Posted in .
35 Comments
Monday, May 7, 2012
Happy Monday! Make sure you post to comments everyday!!!
3 Rounds for time of:
10 Bar rolling Thrusters (95/65)
10 Box Jumps (24/20)
Bar rolling thrusters: Begin by getting on your knees and rolling out with the bar to a plank position. Roll the bar back in. Get to your feet, squat clean and press the bar (the thruster).
Post time to comments
Posted in .
32 Comments
