Wednesday, February 17, 2016

Ahsley

Workout of the Day

A.
For time:
60 Calorie Row
50 Toes to Bar

B.
“Smoked”
Five rounds for time:
20 Kettlebell Swings (53 / 35)
20 Burpees

Rx+ 70 / 53, burpees to a target 6 inches above reach

Last done: April 17, 2015

Snatch Clinic with Aileen Wu

Are you frustrated with your Snatch? You try so hard yet it just doesn’t feel right? Can you overhead squat 200lbs but can’t snatch 135lbs?

Then the Snatch Clinic with Coach Aileen Wu is for you! Aileen Wu coaches with Mike Burgener’s CrossFit Weightlifting. She has also coached and worked with CrossFit Games Competitors, World Masters Champions, and everyday CrossFit athletes alike.

See what Denae Brown, 2014 CrossFit Games 14th Fittest Woman in the World and 2015 CrossFit Games 23rd Fittest Woman in the World had to say about working with Coach Aileen Wu.

During the clinic you will learn: the Burgener Warm-Up, High Hang Snatch, Snatch from Above the Knee, and Lift-Off from the Floor.

The clinic will end with a 20-30min lifting session for those looking to chase a new PR or just practice their new snatch.

Sign up to attend this great clinic. Look forward to seeing you there.

WHEN: Saturday, February 20, 2016 from 11:30 AM to 2:30 PM (CST)
WHERE: CrossFit Forte – 930 5th Avenue South Nashville, TN 37203

Tuesday, February 16, 2016

Carlos

Workout of the Day

A.
Push Press
Every 90 seconds, for 12 minutes (8 sets): 2 reps at 80%
-Pause in the dip position for 3 seconds
-Pause overhead for 3 seconds

B.
CrossFit Games Open Workout 11.6 and 12.5
AMRAP in 7 minutes of:
3 Thrusters (100 / 65
3 Chest to Bar Pull-ups
6 Thrusters
6 Chest to Bar Pull-ups
9…
9…
12…
12…
etc

Last done: November 9, 2015

How Paleo Makes You Look Younger, Sexier and More Vibrant | Chris Kresser

Monday, February 15, 2016

Nat

Workout of the Day

A.
Tempo Front Squats
Every 90 seconds, for 12 minutes (8 sets): 2 reps at 80% (41X1)

B.
CrossFit Games Open Workout 15.3
AMRAP in 14 minutes of:
7 Muscle-ups
50 Wall-Balls
100 Double-Unders

SCALED VERSION:
AMRAP in 14 minutes of:
50 Wall-Balls
200 Single-Unders

Julie Foucher: I love the Open – Have you signed up yet?

Saturday, February 13, 2016

Carter

Workout of the Day

A.
In teams of two, with only one person working at a time:
100/80 Calories on Rower
100 Pull-ups
100 Alt Reverse Lunges w KB
100 Kettlebell Swings (pick weight)
100/80 Calories on Air Bike

B.
Working solo, complete the following for time:
50/40 Calories on Rower
50 Pull-ups
50 Alt Reverse Lunges w KB
50 Kettlebell Swings
50 Airbike Calories

Friday, February 12, 2016

Lea

Workout of the Day

A.
Snatch
Every minute, for 10 minutes: 2 snatches (power or squat)
Touch and go if possible

Starting moderately heavy, increase the load every 2 minutes

B.
Three sets, each for reps
Against a 3 minute running clock:
500m/400m Row
AMRAP Hang Power Snatch (95 / 65)

Rest 3 minutes between sets

The Best Investment You Will Ever Make | Medium

Thursday, February 11, 2016

Joe Morrison

Workout of the Day

A.
Deadlift
Every 90 seconds, for 12 minutes: 2 touch and go deadlifts at 75%

After each set: 5 bar facing burpees

B.
CrossFit Games Open Workout 11.2
AMRAP in 15 minutes of:
9 Hand Release Push-ups
12 Deadlifts (155 / 100)
15 Box Jumps (24 / 20)

Wednesday, February 10, 2016

David G.

Workout of the day

A.
Two sets, each for max reps:
2 Minutes of Toes to Bar
2 Minutes of Handstand Push-ups or Push-ups
Rest 2 Minutes

B.
AMRAP in 14 minutes of:
40 Burpees Over the Bar
30 Chest to Bar Pull-ups
20 Thrusters (105 / 70)
20 Burpees Over the Bar
15 Chest to Bar Pull-ups
10 Thrusters (105 / 70)

Road to Rio: Why Shane Perkins is using CrossFit to train for the Olympics | Cycling Tips