A.
Deadlift:
70% X 3
80% X 3
90% X 3+
Percentages are based off 90% of your 1RM. Warm up thoroughly.
+
5 Rounds:
10 DB Hang Squat Clean 40/25
10 Back Extensions
40 Double Unders
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Wednesday Workout of the Day
January 23, 2013 by
Monday Workout of the Day
January 21, 2013 by
A. Squat snatch; 1, 1, 1, 1, 1; rest 90 seconds
B. Back squat
70% X 3
80% X 3
90% X 3+ (do as many as you can)
These percentages are taken from 90% of your max.
+
21-15-9
Power Snatch 95/65
Toe to Bar
A great CrossFit Olympic cert at Flowery Branch High School this weekend.
Tuesday Workout of the Day
December 18, 2012 by
A. Hang Power clean 3, 3, 3, 3, 3; rest 2 min
+
12 min AMRAP:
12 wall balls
9 toes to bar
6 box jumps 24/20 (step down)
Big Dawgs:
A. Clean grip DL; build to a tough 3 TnG
B. Weighted dip; 5, 5, 5; rest 2 min
+
20 seconds max reps KBS 2 pood
20 seconds max reps burpees
20 seconds max calories airdyne
Rest 5 min actively
x5
$20.00 – Pre order now! There will be men’s and ladies cuts. Kim needs to know by Friday!
Tuesday Workout of the Day
November 27, 2012 by
A1. Snatch Balance 3 X 3
Work on technique and get under the bar quickly; add weight each set
A2. Ring Push Ups @ 20×1 X 15-20 reps X 3 sets; rest 2 min
10 Min AMRAP
15 Power Snatch 75/55
30 Double Unders
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*******Please be on time to your class! We will now be doing group warm ups.*********
“Fine Dyning”
Wednesday Workout of the Day
October 3, 2012 by
A. Snatch Balance
75% X 3 X 5 sets
B. Split Squats
@3010 X 8 reps each leg (advanced: goal is 33% BW in each hand) 3 sets; rest 60 seconds
(advanced also do 10 strict muscle ups)
Metcon:
50 Wall Balls 20/14
40 Double Unders
30 Cal Row
20 Box Jumps
10 Broad Jumps
800 m run
Post time to comments.
Register now for the Halloween Throwdown Series (CFNF is a registered affiliate!) October 25th through October 31st. The cost is $7 and will be completed in our gym. The workout will be announced on the 25th and we have until the 31st to submit our results. Compare yourself to other athletes your age and gender.
“Dang, 6 AM is synchronized!” Ok so I made them pose..
Monday
June 18, 2012 by
Back Squat 3 X 5 – Do your warm up sets. Then do the same weight for three sets. Your goal is to add 5 pounds to your previous back squat.
then
30 Squat Cleans 225/135 (scale as needed however it should be heavy, not TNG)
Post load/time to comments.
Wednesday – CrossFit for Hope June 9th!
June 6, 2012 by
A. Split Jerk – 15 Min to a Heavy Single- not a 1RM
+
5 rds for time:
3 x [1 Power Clean + 4 Push Press] 135/95
20 Abmat Wall Balls 20/14
300m Row
(note – 1 PC, 4PP, 1PC, 4 PP, 1PC, 4 PP = 1 round, then 20 abmat wall balls, then 300m row x 5 – add weight per round to BB)
