Saturday, May 25, 2013

Posted on: May 24th, 2013 by Vadim No Comments

 

Reminder: Tomorrow there is only one 10am class, and on Monday we are doing Murph at 12pm. This will be the only class for Memorial Day. Bring your friends and family! Remember, any and every workout is scalable to each individual's ability.

 

WOD: Partner workout, 15 min AMRAP of:
Uneven Farmers Carry, 32-24kg/24-16kg
Burpees

 

Bobbi Jo, Deadlift, touch-n-go 5 reps
IMG_9961

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Friday, May 24, 2013

Posted on: May 24th, 2013 by Vadim No Comments

 

A: Back Squat @80%, 6 sets of 2 reps

 

B: "Annie":
50-40-30-20 and 10 rep rounds; for time of:
Double-unders
Sit-ups

 

log results to beyondthewhiteboard.com

 

Travis, Back Squat
IMG_8323

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Thursday, May 23, 2013

Posted on: May 23rd, 2013 by Vadim No Comments

 

A: Deadlift: build up to a crisp 5RM Touch-and-Go in 5 attempts

 

rest 5 min

 

B: 10 rounds of:
Row 30 seconds @85%
Row 30 seconds @50%

 

rest 5 min

 

C: AMRAP in 5 min of Muscle-ups

 

Flashback: Olga, bridge demo, 4 years ago at the old box!
PICT0036

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Wednesday, May 22, 2013

Posted on: May 21st, 2013 by Vadim No Comments

 

Weekend Schedule Change & Monday Murph!!! On Memorial Day, next Monday, we are doing Murph! There will be one class only - 12pm. Come over and bring your friends and family! Also, on Sundays we have decided to keep 10am class only for the time being. If you are interested in some class times that you don't see on our schedule at the moment, please email us at info@crossfitlic.com

 

A: 4 sets, not for time:
Banded Pull-ups @41X1, 4-6 reps
Pistols, 6-8 reps each leg
L-Sit, 30 sec

 

B: OTM, for 20 minutes:
odd: Snatch 5 reps 115/75#
even: Sprint 100m

 

Kristen v. Deadlift
IMG_8499

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Tuesday, May 21, 2013

Posted on: May 21st, 2013 by Vadim No Comments

 

A: Jerk, find your 1RM

 

B: 3 rounds for max reps of:
Shoulder Press, 95/65#
Push Press, 95/65#
Push Jerk, 95/65#
Start with Shoulder Press. When you can no longer Press, switch to Push Press. When you fail the Push Press, switch to Push Jerk. Rest at least 3 min between rounds.

 

log results to beyondthewhiteboard.com

 

Watch the entire video here - Trifecta: Shoulder Press, Push Press, Push Jerk.

 

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Monday, May 20, 2013

Posted on: May 20th, 2013 by Vadim No Comments

 

A: Back Squat @90%, 6 sets of 4 reps

 

B: Tabata Mash-up of: Sit-ups & Push-ups

 

log results to beyondthewhiteboard.com

 

Gerry, Rope Climb
IMG_8579

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Sunday, May 19, 2013

Posted on: May 19th, 2013 by Vadim No Comments

 

A: for total reps
4 rounds of: 30 sec of Hang Power Cleans @ 115#/75#, 30 sec of Rest
3 min Rest
repeat

 

B: Partner Workout, 4 rounds, not for time:
P1: Kettlebell Swing (Russian), 2min, 24/16kg
P2: Row 2min

 

Working on Mobility.
IMG_9405

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Saturday, May 18, 2013

Posted on: May 17th, 2013 by Vadim No Comments

 

Hoover Ball and a potluck-style BBQ is today after the 10am workout! Bring it on!

 

WOD: Four rounds for time of:
15 foot Rope climb, 2 ascents
100 foot Sprint
4 Squat cleans (225 / 135 lbs)
100 foot Sprint

Time cap: 10 minutes

 

log results to beyondthewhiteboard.com

 

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Friday, May 17, 2013

Posted on: May 16th, 2013 by Vadim No Comments

 

A: Back Squat @80%, 6 sets of 2 reps

 

B: For time:
100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
30 Shoulder to overhead (160 / 100 lbs)
90 foot Walking lunge with the bar in front rack (160 / 100 lbs)

Time cap: 15 minutes

 

log results to beyondthewhiteboard.com

 

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Thursday, May 16, 2013

Posted on: May 15th, 2013 by Vadim No Comments

 

Reminder: We are playing Hoover Ball on Saturday after 10am workout, followed by a potluck-style BBQ. Bring whatever you want to see on the grill!

 

A: Speed Deadlift, 2 reps @ 60% + bands, OTM for 10min

 

B: 21-15-9 reps for time of:
Deadlift (315 / 205 lbs)
Box jump (30 / 24 inch)

Time cap: 8 minutes

 

log results to beyondthewhiteboard.com

 

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