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.

Wednesday – 120912

CrossFit Warm-Up

3 x 8

WOD

18-Minute AMRAP

7 x Power Clean (135/95)

7 x Burpee Box Jumps (24/20)

200m Run

Mobility

Lacrosse Ball Shoulders

Tuesday – 120911

 

CrossFit WarmUp

3 x 8

Skill

Kipping – Pullups/Muscle-Ups

Advanced – Weighted Pullups/Muscle-Ups

WOD

“Helen”

3 rounds for time:

400m run

21 KB swings (53/35)

12 pullups

Monday – 120910

Virtuosity: performing the common uncommonly well.”

CrossFit Warm-Up

3 x 8

Strength

Back squat

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

Beginner/Intermediate: 3 x 5 @ 55%

WOD

12-minute AMRAP

100′ bear crawl

30 Double Unders (sub 60 single unders)

Saturday – 120908

CrossFit Warm-Up

3 x 8

WOD

“The Chief”

5 Rounds

3-Minute AMRAP

3 x Power Clean (135/95)

6 x Pushup

9 x Air Squat

1-Minute Rest

Cool Down

400m Run

Stretch/Roll

Friday – 120907

CrossFit Warm-Up

3 x 8

Skill

Rope Climbs

WOD

Max Reps – 2min/station

2 Rounds

Rope Climbs (Pulls for intermediate/beginner)

Calorie Row

GHD Situps (Regular for intermediate/beginner)

Muscle-Ups

2-Min Rest

Thursday – 120906

CrossFit Warm-Up

3 x 8

Strength

Strict Press

Find 1-rep-max

Intermediate and beginner: form over weight

WOD

5 Rounds

10 x Push Jerk @ 75% of 1RM

10 x Lateral Burpee

100m Run

Wednesday – 120905

CrossFit Warm-Up

3 x 8

Skill

Turkish Get-Up

PartnerWOD

Stagger Start

Reps Shared

200m sled push (90/50)

50 situps

50 power cleans (115/85)

50 pullups

200m sled push

Tuesday – 120904

CrossFit Warm-Up
3 x 8

Skill

Double/Triple-Under Practice
Alternate with Handstand Practice

Mobility

Shoulders

WOD

15-min AMRAP
7 Push Press (105/70)
7 Toes to Bar
7 Burpees