OLY STRENGTH AND CONDITIONING
2 Full snatch every min on the min @70% of what you just found. Goal is 10 reps.
OLY STRENGTH AND CONDITIONING
Bill Bell started in Jan 2014 and now 9 months later the man is a beast!!
He stands at 6'4" and 49 years old. He was 225lbs in jan 2014 and now he weighs 212 and the man has ABS!! He had a 38" waist and now he is a 33"-34". This guy is stronger, faster, more mobile than ever and full of motivation to keep it up. Put the work in and you will reap the benefits! Ladies and Gents, show me why you want to be the athlete of the month and we will post you up too. If you need a change in your life for the better come take a 3 month tour of CrossFit Inception!
TEAM WOD TIME!!!
Come One, Come All to one of 3 locations in the Columbus River Valley and get CrossFit!
Starting at 9am you have a choice:
We are teams of dedicated trainers that have come together to deliver the CrossFit program exactly as it is intended. The stimulus provided is by design, is constantly varied, functional movements, performed at a high intensity. Our specialty is not specializing and our goal is constant progress. The atmosphere is welcoming and is one of support and camaraderie to anyone seeking elite physical fitness.
All locations offer a Free Open WOD (Workout of the Day) with some of the best CF trainers in the Southeast! So pick a location, bring as many friends as you want, and give Crossfit a shot!
**BARBELL CLUB STARTS AT 1900. NO HERO WOD...
SHOW EARLY TO WARM YOURSELF UP.**
Take at least 3 hours of rest between hero wod and BBC.
A. Pick a challenging weight and do 5 TnG Power Clean & Jerks. EMOM for 6mins
(135/95 being the heaviest depending on skill level)
4 sets of alternating between each:
A1. Seated Kettle bell press. 5-10 reps Heavy as possible. rest 90secs
A2. Weighted Pull ups 3-5reps heavy as possible. rest 90secs
A3. Back Squat. Heavy sets of 2. Same weight across. rest 2mins
Core: 100 strict sit ups for time. Anchor feet with Dumb bells.
Complete as many rounds as possible in 20 minutes of:
10 Push press 115#/75#
10 KB Swings, 53#/35#
10 Box jumps, 24"/20"
Mikko Salo 18 rounds + 10 PP, Kristan Clever 15 rounds (85lb, 1 pood, 24"), Chris Gosler 14 rounds + 3 KB, Chris Spealler 14 rounds + 5 PP, Rebecca Voigt 13 rounds + 5 PP (85lb, 1 pood, 24"), Stacey Kroon 10 rounds + 3 KB (85lb, 1.5 pood, 24"), Kim Malz 10 rounds (80lb, 1 pood, 24").
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
Power STRENGTH AND CONDITIONING
Complete as much as possible in 20 minutes of:
Take 20-25 mins to find your 1rep max Clean & Jerk.
@70% of what you just found, do 2 Clean and jerks every min on the min for 5mins. goal is a score of 10 here. If you miss, its a miss.
at the 5min mark immediately go into a 2min AMRAP of Clean and Jerks. goal is another 10 reps.
PR for RO!!