All posts by Kerry Hicks

Friday Feb 21st

Posted 02/20/20 by | 0

 

EMOM 8 Min
1) 3 to 6 Handstand Push Ups

2) 3 to 6  Dips

For Time:

10-9-8 … 2-1

Front Squat (from floor) 105/75

Tall Box Jumps 


Thursday Feb 20th

Posted 02/19/20 by | 0


For Time One Bar
25 Deadlift 155/105

20 Hang Clean 135/95

15 Shoulder to Overhead 115/85

10 Thruster 105/75

5 Power Snatch 95/65

EMOM inc 0:00 3 Lateral Bar Over Burpee

 

BootCamp

4 Rounds for Time:

21 Wall Balls

14 Alternating DB Snatch

7 Shuttle Runs (Down and Back =1)

 

ACC: Booty work

BARBELL
Split Jerks From The Blocks
2@40% 2 Second Pause In The Split
2@50% 2 Second Pause In The Split
2@60% 2 Second Pause In The Split
1@65% 2 Second Pause In The Split
1@70% 2 Second Pause In The Split
1@75%  2 Second Pause In The Split
1@80% No Pause
1@80% No Pause
1@85% No Pause
1@85% No Pause
1@90% No Pause


Tuesday Feb 18th

Posted 02/17/20 by | 0

 

25 min AMRAP

Partner, Alternate Movements

10 DB Snatch 50/35

10 Toes to Bar

10 Wall Balls 20/14

10 Pull Up

10 Single Arm DB Hang Clean & Jerk (5 ea)

Kids Class
Skill Go Through All The Movements

WU Leap Frog Over Boxes (Set up a line of 8 boxes have and leap Frog jump over each box)

15Min AMRAP
6 Dumbbell Snatch
6 Kipping Knee Raise
6 Pull Ups/Ring Rows
6 Dumbbell Clean And Jerks

Barbell
Power Snatch With A 2 Sec Pause In The Catch (The Focus Is Pushing Up In The Catch )
4×1 @65-70%
4×1 @70*75%

Power Clean With A 2 Sec Pause In The Catch
4×1 @ 65%
4×1 @ 75%

Every 2 Min On The Min For 4 Rounds
5 Front Squats @ 75% of your Clean

 

BootCamp

 

3 Rounds:

40 sec on/ 20 sec odd

Row

Burpee

Box Jumps

Bike

Jump Rope

ACC: Six pack ab beach training  

 


Monday Feb 17th

Posted 02/16/20 by | 0


CROSSFIT
Skill: Russian Dips and  MU progressions

Strength

5 Rounds:

:30 on / :30 rest

3-5 Russian Dips

METCON

For Time

9-6-3

Ring Muscle Ups

Squat Clean 135/95

Kids Class
WU 300 Meter Row
Yoga Block Bowling
(set up 10 yoga blocks bowling pin style mark 25ft out Roll a 20/14 lbs meb ball one throw per person do everyone dose Burpees For blocks left up per throw)

Skill 1 Jumping Box Dips With A Slow Negative
Skill 2 Squat Clean Instruction

Strength Find A heavy Squat Clean 12 min

For Time 9-6-3
Squat Cleans
Push Ups  


Saturday Feb 15th

Posted 02/14/20 by | 0

With A Partner For Time:

9-6-3
Dead Lifts 155/105
Burpees Over The Bar
*You Can only Work While Your Partner Holds A Locked Out Dead lift

8-5-2
Power Cleans 135/95
Burpees Over The Bar
*You Can Only Work While Your Partner Holds A Front Rack Position With The Barbell

7-4-1
Shoulder To Over Head 105/75
Burpees Over The Bar
*You Can Only Work While Your Partner Holds A Locked Out Shoulder Press

For This Wod In A Team Of Two You Have Three Couplets To Preform. Partner A Will Do The Movements While Partner B Dose The Assigned Barbell Hold. For Example Partner A Will Do 9 Dead lifts Then 9 Burpees Over The Bar While Partner B Holds A Locked Out Dead Lift, Then Partner B Will Do 9 Dead lifts And 9 Burpees Over The Bar While Partner A Holds A locked Out Dead lift. Then Continue Down The Reps, Once One Couplet Is Done Change Your Weights And Move To The Next Couplet. This Should Be Fast And Spicy Warm Up With The Movements And Roll Out After.

BootCamp

20 min AMRAP
10 Hug Squats with Sandbag/Stone
100 ft Bear Walk
100 ft Sandbag/ Stone Carry (hugging)
10 DB Shoulder Press


Friday Feb 14th

Posted 02/13/20 by | 0


CROSSFIT

 

30 min EMOM (6 rd)

  1. 3-8 Handstand Push Ups
  2. 3-8 Ring Dip
  3. 8-12 Wall Balls
  4. 8-12 V-up
  5.  12-16 Air Squats

Thursday Feb 13th

Posted 02/12/20 by | 0

CROSSFIT
Skill: Pull-up / Chest to Bar progressions
Strength
EMOM 7
2 Pull Ups
4 Chest to Bar Pull Ups

7 ROUNDS
In a 2 min Window:
12/10 Cal Row
5 Pull Ups
Max Double Unders with remaining time
1 min rest

Bootcamp

For Time:
50 Sit Ups
20 Shuttle Runs
50 Rings Rows
20 Russian Kettlebell Swings
50 Jump Rope
20 Kettlebell Deadlifts
50 Jumping Pull Ups

BARBELL
Three Position Snatch Top To Bottom
1@20%
1@30%
1@40%
1@50%

Snatch With 2 Second Pause In The Catch
1@60%
1@65%
1@70%
1@75%
1@80%
1@80%
1@80%+1kg No Pause
1@80%+2kg No Pause
1@80%+3kg No Pause
1@88%+4kg No Pause
1@80% +5kg No Pause


Wednesday Feb 12th

Posted 02/11/20 by | 0


CrossFit and CrossFit Kids Class

5 sets of 3 Deadlifts (building each set)
5 sets of 3 Bench Press (building each set)


Tuesday Fed 11Th

Posted 02/10/20 by | 0


CROSSFIT

Build to a Heavy of the Complex: 

Squat Snatch 

2 Overhead Squat

 

13 min AMRAP

10 Overhead Squat 95/65

10 Bar Facing Burpee

Kids Class
Skill Snatch
Strength Find a Heavy Snatch

10 Min AMRAP
5 Snatches
10 Burpees

Bootcamp

2 Rounds

2 min AMRAP

Wall Balls

1 min Rest

2 min AMRAP

Burpees

1 min Rest

BARBELL
3 Position Clean Top To Bottom
1@ Empty Barbell
1@20%
1@30%
1@40%
1@50%

1 Clean With A 2 Second Pause In The catch
2@60%
2@70%
2@75%
1@80%
1@80%
1@85%
1@85%
1@90%