Free Mobility clinic with Coach Marcus on Saturday, January 28th at 1pm. Come get your fix!
====================================
Monday: Push Jerk
Tuesday: Back Squat
Wednesday: Deadlift
Thursday: No Strength, two MetCons
Friday: Front Squat
Saturday: Filthy Fifty
Sunday: Strict Press
==============================
Push Jerk
3 x 10 (ME)
AMRAP 20 with a partner (one partner working at a time):
50 Calorie Row
40 Sit-ups
30 Kettlebell Swings 24/16
20 Pull-ups
RX+: 32/24
Yoga with Chuck at 11:15 am. Free for CFR7 members and $10 drop in.
Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/
=========================
Free Mobility clinic with Coach Marcus on Saturday, January 28th at 1pm. Come get your fix!
====================================
Bench Press
3 x 10 (5# Heavier than last week)
4 Rounds:
10 Power Snatches 115/80 Fx:95/65
10 Burpees over the Bar
10 T2B
RX+: 135/95
Bar Musle Ups
AMRAP: 5
Fx: C2B or Bar Muscle ups technique
Today at 1130, learn how to maximize efficiency and technique with these dynamic pull up methods. Coach BJ will lay down the foundation and progressions to improve cycling for high repetition wods and prep for the 2017 Open season. Bring your wraps and desire for fitness!
=======================================
United States Army Capt. Benjamin David Tiffner
United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.
In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).
Tiffner’s mother, Judith, said her son always wanted to serve.
“Tiff”
On a 25-minute clock,
Run 1.5 miles
Then perform as many rounds as possible of:
11 chest-to-bar pull-ups, Fx: pull ups
7 hang squat cleans, 155/105, Fx: 115/80
7 push presses, 155/105, Fx: 115/80
*Courtesy: Crossfit.com
*score: Rounds + reps
Saturday, January 21st at 1130, learn how to maximize efficiency and technique with these dynamic pull up methods. Coach BJ will lay down the foundation and progressions to improve cycling for high repetition wods and prep for the 2017 Open season. Bring your wraps and desire for fitness!
=======================================
Open WOD 15.3
AMRAP 14:
7 Muscle Ups, Fx: C2B Pull uPs
50 Wall Ball Shots 20/14, 10’/9′
100 Double Unders, Fx: 200 singles
EMOM 10:
3 Strict Press (A)
Saturday, January 21st at 1130, learn how to maximize efficiency and technique with these dynamic pull up methods. Coach BJ will lay down the foundation and progressions to improve cycling for high repetition wods and prep for the 2017 Open season. Bring your wraps and desire for fitness!
=======================================
20 Rep Front Squat
(Week 2: 73-75% from 5RM)
15 min
Warm Up: 5@ 58%, 63%, 68%
Cash in: Row 30 calories
30-20-10
KB Push Press 24/16, Fx: 16/12 (1KB/ alternate as needed)
HR Push Ups
Front Rack KB Lunges 24/16, Fx: 16/12 (1KB/ alternate as needed)
Cash out: Row 30 calories”
