Saturday – 120922

CrossFit Warmup
3 Rounds of 10

Strength
4 Rounds
100m Prowler Push 135/70

WOD
4 Rounds
400m Run
50 Air Squats

Mobility
Roll quads/hams/glutes

Friday – 120921

CrossFit Warmup
3 Rounds of 10

Skill
Double Under/Triple Under

WOD
10 Minute AMRAP
5 Squat Snatches 95/65
10 Pullups
*Scale to power snatches as needed

Thursday – 120920

Teach a man to fish…” (Click here)

At the very least, read the things in bold or in boxes.

CrossFit Warmup
3 Rounds of 10

Strength
Shoulder Press

Advanced
3@65%, 3@72%, 3+@80%

Intermediate
3×3@65%

Beginner
3×3 for form

WOD
12 Minutes
EMOM (Every Minute On the Minute)

5 Push Press @70% 1RM SP
12 Situps

Wednesday – 120919

Brad Jokerst, Neil Jones – Battle for the Cup 2012

CrossFit Warmup
3 Rounds of 10

Skill
Rope Climbs

WOD
200m Run
1 Rope Climb
5 C&J 155/105
400m Run
2 Rope Climbs
10 C&J
800m Run
2 Rope Climbs
10 C&J
400m Run
1 Rope Climb
5 C&J
200m Run

*30 Minute Cap

Tuesday – 120918

Would you trade 2 minutes 38 seconds a day for a few PRs in the snatch or the clean and jerk? (Click here.)

CrossFit Warmup

3 Rounds of 10

Then, Burgener Warmup

Strength/Skill

Snatch Balance – Not Heaving

WOD

“Randy”

75 Snatch 75/45
Power Snatch

Cashout
Tabata Hollow Rock

Monday – 120917

CrossFit Warm-up

3 x 8

Strength

Back Squat

3 @ 65%, 3 @ 72%, 3+ @ 80%

Beginner & Intermediate: 3 x 3 @ 65%

WOD

4 rounds

10 x Toes-to-Bar

10 x Deadlift (95/65)

10 x Thruster

Saturday – 120915

CrossFit Warm-Up

3 x 8

WOD

From “Outlaw Way”

Run 400m

3 rounds of barbell complex

Run 400m

2 rounds of barbell complex

Run 400m

1 round of barbell complex

100 x double-unders

Barbell Complex:

5 x deadlift (135/95)

5 x hang power clean

5 x push jerk

Friday – 120914

CrossFit Warm-Up

3 x 8

Skill

Handstand pushup

Handstand hold

(Free-standing or against wall)

WOD

10-minute AMRAP

8 x front squat @ 45% of 1-rep-max back squat

20 x pushups

Cashout

3-Minute AMRAP

Flutter kick

Thursday – 120913

Harper working on her first Muscle Up

CrossFit Warm-Up

3 x 8

Strength

Shoulder Press

5 @ 55%, 5 @ 65%, 5+ @ 75%

Beginner/Intermediate: 3 x 5 @ 55%

WOD

3 Rounds

5 Muscle Ups

20 Lateral Jumps

(Sub 5 pullups/dips for beginner and intermediate)

CrossFit Endurance Trainer Course

 

CrossFit 314 is very pleased to announce that we will be hosting a CrossFit Endurance Trainer Course on November 17 – 18!! Sign up fast before this course fills up!!! www.regonline.com/EndStLouisMONov2012

From the Endurance Trainer Course site:

Spend two full days with the CrossFit Endurance staff learning, studying, and applying the principles of CrossFit Endurance. The CrossFit Endurance Trainer Course is an introduction to CrossFit Endurance and other factors which impact performance.

During the Course attendees will learn how CrossFit Endurance works for endurance athletes and CrossFit athletes. Attendees will learn proper run mechanics. This will include video taping and drills.

Attendees will learn more about CrossFit Endurance training & programming, nutrition, recovery, injury prevention & care. This Course will be presented by members of the CrossFit Endurance staff. Please wear clothing you can work out in, running shoes, and bring a wrist watch with a stop watch function.

The endurance community is largely overtraining and this is an indispensable tool at learning how to effectively train someone and keep them healthy and ready for their next race.