Tuesday, May 12, 2015

Carter

Carter

Workout of the Day

A.
Push Press
Every minute, for 12 minutes: 2 push presses
Increase the load every 3 minutes (~70% to ~85%)

B.
Shoulder Press Biathlon
25 Presses (95 / 65)
25 Presses ( 75 / 55)
25 Presses (55 / 45)

Every time you break, run 200m

The bar is either on your shoulders, overhead, or on the ground while you’re running… no resting with the bar in the hang position.

Rx+ 115 – 105 – 95 / 75 – 65 – 55

Monday, May 11, 2015

Presses

Presses

Workout of the Day

A.
Front Squat
9 minutes to build to a heavy single
then, every minute, for 6 minutes:
3 front squats at 70% of todays single + 3 tall box jumps

B.
Four rounds of:
60 seconds of Burpee Box Step Overs w/ DBs (pick weight)
30 seconds rest
60 seconds of Wall-Balls (20 / 14)
30 seconds rest

Score will be total reps completed

Rx+ 50+/ 35+, 30 / 20

King of CrossFit | 60 Minutes

Friday, May 8, 2015

Jackie

Jackie

Workout of the Day

A.
Back Squat
Every 3 minutes, for 15 minutes (5 sets): 5 pause back squats at 60%
(3 second pause: one-one-thousand, two-one-thousand, three-one-thousand)

B.
“Classic Killer Couplet”
Five rounds for time of:
15 Wall-Balls (20 / 14)
15 Burpees

Rx+ 30 / 20, burpees to a target 6″ above reach

The Story of the Open

Thursday, May 7, 2015

Alaina

Alaina

Workout of the Day

A.
Every minute, for 15 minutes (5 sets):
Minute1 1: 15-25 Abmat Butterfly Sit-ups
Minute 2: 2 Turkish Get-ups (1 R, 1 L)
Minute 3: 30-45 sec Plank Hold

B.
AMRAP in 12 minutes of:
50 Double-unders (100 speed steps/singles)
18 Toes to Bar
16 Alt. DB Snatches (45-50 / 35-40)

Rx+ 70 / 50

CrossFit: A Surgeon’s Perspective 

Wednesday, May 6, 2015

Yup.

Yup.

Workout of the Day

A.
Complete the following for time:
400m run
30 Hang Power Cleans (135 / 95)
30 Box Jump Overs (24 / 20)
400m run
20 Power Cleans (155 / 105)
20 Box Jump Overs
400m run
10 Cleans (175 / 115)
10 Box Jump Overs
400m run

Rx+ 155 – 185 – 205 / 105 – 115 – 125
30 / 24 inch box

Olympic Lifting:
Max Power Snatch
Max Power Clean

Tuesday, May 5, 2015

ggh

Dean, Chris, Will, and Kosch

Workout of the Day

A.
Push Press
9 minutes to build to a heavy push press
(aim for 2-5 lbs heavier than last week)

then, load the bar to 75% of todays push press and complete as many
unbroken reps as possible

B.
“Fran”
21-15-9 rep rounds of:
Thrusters (95 / 65)
Pull-ups

Last done: December 8, 2014

Why Almost Everything Dean Ornish Says about Nutrition Is Wrong | Scientific American 

Monday, May 4, 2015

One of my favorite pictures of the night. You guys are awesome. Thank you from the bottom of my heart for partaking in our special day.

One of my favorite pictures of the night. You guys are awesome. Thank you from the bottom of my heart for partaking in our special day.

Workout of the Day

A.
Front Squat
9 minutes to build to a heavy front squat
(your goal should be 5-10 lbs heavier than last week)

then, load the bar to 75% of todays heavy single and
complete as many unbroken reps as possible

B.
“Money Maker”
AMRAP in 10 minutes of:
20 Kettlebell Swings (53 / 35)
20 Walking Lunges with Plate Overhead (45 / 35)

Rx+ 70 / 53, 20 lb vest

Last done: December 1, 2014

Friday, May 1, 2015

Joe Brannon

Joe Brannon

Workout of the Day

Trainer’s Choice!

Weekend Schedule Reminder
Due to Katelyn and Evan’s upcoming nuptials, this weekend’s schedule is as follows:

Friday, May 1st: 3:30, 4:30, and 5:30 PM class are canceled
Saturday, May 2nd: 10 AM class will be held at E.S. Rose Park: 1000 Edgehill Ave, Nashville, TN 37246
Sunday, May 3rd: the gym will be closed

Wednesday, April 29, 2015

Sheldon

Sheldon

Workout of the Day

A.
Power Clean
Every 90 seconds, for 15 minutes (10 sets): 3 reps at 70-75%

If your form is sound, these can be performed touch ‘n go

B.
21-15-9-9-15-21 rep rounds for time:
Kettlebell Swings (53 / 35)
Box Jumps (70 / 53)

Rx+ 70 / 53

Last done: April 30, 2014

Olympic Weightlifting:
Snatch Max
Clean and Jerk Max

Pain: The kind that goes away, and the kind that doesn’t | Matt Foreman – Performance Menu