Monthly Archives: May 2015

5.29.15

5.29 Mobility/Warm Up Lift: Front Squat – 15 minutes to find your 1rm 12min AMRAP 12 Wallballs (20/14) 9 Box Jumps 6 Burpees Cool Down/Stretch/Foam Roll

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5.28.15

5.28 Mobility/Warm Up For Time – No Cap 100m run 5 Power Snatch @40% 200M Run 10 Power Snatch 300M Run 15 Power Snatch 400M Run 20 Power Snatch 300M Run 15 Power Snatch 200M Run 10 Power Snatch 100M … Continue reading

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5.27.15

5.27 Mobility/Warm Up Behind the Neck Jerk – Review/Instruct, followed by 12 mins to work up to a heavy single 8 RFT – Base everything on OHSquat KB weight 4 KB OHSquats (2:1) 6 KB Lunges (2:1) 8 KB Alternating … Continue reading

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5.26.15

5.26 Mobility/Warm Up Murph Recovery Stretching/Rolling 3RFT: 12 Deadlifts @60% of Hang Clean 1rm 9 Hang Cleans 6 S2OH Tabata: Ring Dips & Hollow Body Hold – Score lowest reps Cool Down/Stretch/Foam Roll

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5.25.15

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5.23.15

5.23 11a Yoga

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5.22.15

5.22 6 & 7p classes will be canceled tonight. Please come join us at the Friday Night Lights event at Crossfit Melee. 2615 South Roan St. Johnson City, TN 37601 *Directly behind the Church, across from Tipton-Haynes. Mobility/Warm Up Lift: … Continue reading

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5.21.20

5.21 Mobility/Warm Up 8min AMRAP: 8 Burpee Box Jumps (24/20) 8 Push Press @65% Rest 4min 8RFT: 8 Wall Ball (14/20) 8 DU (SU/2:1) Cool Down/Stretch/Foam Roll

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5.20.15

5.20 Mobility/Warm Up Strict Pull-Up progression/Scap strength builder – 10 x 3 – Quick up / Max hold at top / 3sec descent – Coach Muscle Up progression to those that are ready Lift: Strict Press – 10 minutes to … Continue reading

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5.19.15

5.19 Mobility/Warm Up 12min EMOM Even – 8 High/Low Planks – Both = 1rep Odd – 8 Lunge – Both legs = 1rep 3min Rest For Time: 600M Run 2 Bear Complex @80% Push Press 1rm 400M Run 4 Bear … Continue reading

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