Friday, August 29, 2014

Squat Clean AMRAP

165-lb. squat cleans, 1 minute
Rest 3 minutes
185-lb. squat cleans, 1 minute
Rest 3 minutes
205-lb. squat cleans, 1 minute
Rest 3 minutes
165-lb. squat cleans, 1 minute
Rest 3 minutes
185-lb. squat cleans, 1 minute
Rest 3 minutes
205-lb. squat cleans, 1 minute


Try for max reps each round without dropping the barbell. Post reps for each round to comments. Workout courtesy of CrossFit.com 8/15/14.

Thursday, August 28, 2014

Max Bench Press 10-8-6-4-2

20 minutes to establish 10-8-6-4-2 max rep Bench Press. Score is total of all loads.

Then

5 rounds for reps
1 min Row for calories
30 sec Rest
1 min Toes to Bar
30 sec Rest

Post loads, score and reps to comments.

Wednesday, August 27, 2014

ME Burpees

10 2minute rounds for max Burpees

5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Push-ups
15 Squats
ME Burpees

Rest 1 minute between rounds. Post number of Burpees completed each round to comments.

Tuesday, August 26, 2014

Hang Muscle Clean & Press

EMOM for 10 minutes perform:
3 Hang Muscle Clean & Press
***Choose a weight that you can truly MUSCLE CLEAN and PRESS rather than power clean and push press.

Then

Ten 30 sec rounds of:
15 lateral hops
As many Shoulder to Overhead as possible, weight of your choice
There is no rest between rounds. Score is load x reps Shoulder to OH. Post muscle clean and press load, and AMRAP score to comments.

Monday, August 25, 2014

Max Front Squat 10-8-6-4-2

We had a great time working out at Mountain Brook High School yesterday!!

20min to establish 10-8-6-4-2 rep max Front Squat. Total of all loads is your score.
(First establish your 10-rep max, then 8-rep max, and so on. You must go in that order 10-8-6-4-2. For example, once you have moved from the 8-rep scheme to the 6-rep scheme, you cannot go back and re-attempt your 10-rep or 8-rep max. You may change weights as needed. Weight taken from the rack.)

Then

10 min AMRAP
30 sec Wallball, weight of your choice
30 sec Rest

AMRAP score is load x reps. Post front Squat and AMRAP scores to comments.

Sunday, August 24, 2014

Rest Day

TRACK WORKOUT at Mountain Brook High School at 5:30pm!

Saturday, August 23, 2014

Open Gym 9-11am

You are invited to join us tomorrow for a TRACK WORKOUT at Mountain Brook High School at 5:30pm! Workout will be announced at the track.