Strength/Skill: Clean and Jerk 1-1-1-1-1-1-1
WOD: “Jeremy” For time:
21-15-9
OHS (50% of 1RM)
Burpees
Author Archives: corey
Monday March 2nd, 2009
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Strength/Skill Work: Back Squat Find a heavy 10 and do one set of 20
WOD: 15-10-5 thrusters (80% of your Thruster 3rm)
10-20-30 wall balls
For time.
Thursday February 26, 2009
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WOD:
1st minute: Perform 1 pull-up, 2 push-ups, 3 squats
2nd minute: 2 pull-ups, 4 push-ups, 6 squats
3rd minute: 3 pull-ups, 6 push-ups, 9 squats
and so on until you cannot complete the designated number of reps within the required 60 seconds.
Maximum number of rounds is 10.
Rest 3 minutes.
Then, FOR TIME…
Begin on the last round you completed and perform each round only descending this time.
Thus, if you complete all 10 rounds you will do 10 pull-ups, 20 push-ups and 30 squats followed by 9 pull-ups, 18 push-ups, 27 squats and so on. If you completed 5 rounds so will begin with 5 pull-ups, 10 push-ups, 15 squats and work your way down.
There is no rest during the descending portion (or rather rest as needed) but the final portion is FOR TIME.
Good luck. Lloyd will be watching.
Personal Training Now Offered
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If the group atmosphere of our open gym hours is not for you the coaches at Stay Active CrossFit also offer private training sessions scheduled to suit your lifestyle. These sessions may be one-on-one training or small groups of your choosing. Please contact Shanna Duvall to discuss options.
One-on-one training fees:
$35 per hour or $150 for 5 one hour sessions (15% savings)
Get fit with your friends and save!!
Two individuals per group:
$50 per hour ($25 per person) or $210 for 5 one hour sessions (15% savings)
Three individuals per group:
$60 per hour ($20 per person) or $255 for 5 one hour sessions (15% savings)
Monday February 23, 2009
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Strength/Skill Work: Front Squat 5-5-5-5-5
WOD:
“Grace”
30 reps clean and jerk
Thursday February 19, 2009
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Strength/Skill Work: Weighted Ring Dips 3-3-3-3-3-3-3
WOD: For time:
150 feet walking lunges
21 burpees
50 squats
Wednesday February 18th, 2009
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If there is any question: Yes, he made it.
Strength Sets: Overhead Squat 5-5-5-5-5
WOD: For time:
30-20-10 Knees to Elbows
3-6-9 Overhead walking figure 8’s, 20 ft.
Monday February 16th, 2009
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Notice: If you tried to attend the pm session today and were locked out we apologize. Other tenants in the building tend to lock things down without our notice. We are letting all of them know as we meet them. If this happens again, please call either Shanna at 315-244-6041 or Corey at 315-244-5571. Save our numbers in your phone. Cheers.
Corey pictured above “Flipping the Finger”
Strength and/or Skill Work Of Your Choice
WOD: “Fran”
- 3 Rounds for Time: 21-15-9
- Thrusters - 95/65
- Pull-ups Chest To Bar!
Note: If you faced Fran via the Main Page programming on Friday and are not ready for another encounter feel free to sub a SACF WOD from last week or another of your choice. See you in the gym!
Free Saturday February 14, 2009
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Today is another Free Saturday. Feel free to bring your friends.
Strength Sets:
Hang Clean 1-1-1-1
Push Press 3-3-3
WOD:
Four rounds for time:
- 10 Hang Clean (80% 1RM)
- 7 Tall Box Jumps
