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Tempo Front Squats

TEMPO FRONT SQUAT Week 2 of our positional squatting. Increasing loads from last week (3%), but keeping our repetition scheme and tempo scheme the same. On Week 3, we progress to a new rep and tempo scheme.  On the Minute x 9: 1 Tempo Front Squat 5 Seconds Down 2 Seconds Pause in the Bottom Aggressively Stand Set #1 –

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Melinda MettenTempo Front Squats

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Elbow Grease

SNATCH PULL + HANG POWER SNATCH On the Minute x 10: 1 Snatch High Pull (Video) 2 Hang Power Snatches  Sets #1+2 – 40% of 1RM Snatch Sets #3+4 – 45% of 1RM Snatch Sets #5+6 – 50% of 1RM Snatch Sets #7+8 – 55% of 1RM Snatch Sets #9+10 – 60% of 1RM Snatch In the snatch high pull, we are looking to keep our

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Melinda MettenElbow Grease

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TUESDAY 17 APR 2018 GYMNASTIC PRESSING Week 1 of building our gymnastic pressing capacity. Strict Handstand Pushups On the Minute x 12 (3 Rounds): Minute 1 – 35% of Max Set Minute 2 – 30% of Max Set Minute 3 – 25% of Max Set Minute 4 – Rest  Scaling options Regular push ups, HSPU off a box, Seated Strict Press  OPEN-PERFORMACE-FITNESS “HELEN

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Melinda Metten

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Squat Waves

BACK SQUAT WAVES Squat Waves – Week #2 Every 3min for 27min Wave #1 Set #1 – 6 Back Squats @ 67% of 1RM Back Squat Set #2 – 4 Back Squats @ 72% of 1RM Back Squat Set #3 – 2 Back Squats @ 77% of 1RM Back Squat Wave #2 Set #4 – 6 Back Squats @ 72% of 1RM Back Squat Set

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Melinda MettenSquat Waves

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Gymnastic Testing, Barbell Cycling!

Karl getting after it! GYMNASTIC TESTING Benchmark Testing #1 Establish a Max Set of Strict Handstand Pushups Benchmark Testing #2 Establish a Max Set of Strict Pull-Ups OLYMPIC CYCLING (Use your current or best estimated 1RM Snatch) On the :30s x 5 Rounds – 3 Power Snatches @ 60% of 1RM Snatch — Rest 1:00 — On the :30s x 5

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Melinda MettenGymnastic Testing, Barbell Cycling!

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Feel Good Friday

Tim! “FEEL GOOD FRIDAY” In Teams of 2 AMRAP 20: 50/35 Calorie Row 50 Burpees 30/21 Calorie Assault Bike 50 Kettlebell Swings (53/35) OPEN – PERFORAMNCE – FITNESS (All) All repetitions are team totals, where one partner is working with the other resting. If we do not have access to a bike, complete instead on the rower, for again 50/35 calories.

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Melinda MettenFeel Good Friday

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Pausing Front Squat

Say hello to Janet! ^ TEMPO FRONT SQUAT Given how this is our first week inside “Silverback”, and that this is a year-long journey and not a sprint, we are looking to keep the loads today on the lighter side. We will be building over the months inside this cycle, and this is our baseline where we can refine our

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Melinda MettenPausing Front Squat

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Detention

5 Sets of 5 Deadlifts Aim is to build to a heavy set of five “touch and go” repetitions by the final set. Set #1 – 65% of 1RM Deadlift Set #2 – 70% of 1RM Deadlift Set #3 – 75% of 1RM Deadlift Sets #4 and #5 – Build to a heavy set of five repetitions. “Detention” AMRAP 12: 6 Single Arm DB Strict

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Melinda MettenDetention

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Life Alert

“LIFE ALERT” “Life Alert” Part #1 AMRAP 4: 27/21 Calorie Assault Bike or Rower 21 Toes to Bar 15 Power Cleans (115/80) Rest 4:00 “Life Alert” Part #2 AMRAP 4: 24/18 Calorie Assault Bike or Rower 18 Toes to Bar 12 Power Cleans (135/95) Rest 4:00 “Life Alert” Part #3 AMRAP 4: 21/15 Calorie Assault Bike or Rower 15 Toes

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Melinda MettenLife Alert

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After The Open

Congrats! You made it through “The CrossFit Open” Weather you were registered or not, you experienced a mile stone in your CrossFit career! You should be proud of your accomplishments. So now that The Open is in the rearview, what does the coming year have in store for you? What are your goals? Lets take a look at how it all

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Melinda MettenAfter The Open

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