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 Р18!! 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