CrossFit UV

Stones and Toes to Bar

Brandy — Fri, 24 May 2013 01:30:16 +0000

Hang Power Snatch

2-2-2-2-2-2

compare to 1/2/13

AMRAP in 10 min:

7 Stones 115/65

7 Toes to Bar

AWOD:

do instead of hps

7 x 3 Position Snatch add 5-10lbs from last time

R:90 sec/set

Do AMRAP w/class

2 attempts at max rep strict pull ups or muscle ups

Memorial Day Schedule (Mon): 8, 9, 10 am

*No kids

*Teens can come to any morning class

Bear Complex

Brandy — Thu, 23 May 2013 01:30:44 +0000

5 sets: (1 set = 3 rounds of)

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press (behind neck)

*This is not for time. Rest as needed between sets.

**Add weight each set. Score is heaviest completed set.

AWOD: The Jer-Bear (do instead)

7 sets of:

1 Deadlift

2 Hang Power Clean

3 Front Squat

1 Jerk

R:90 sec/sets

*Go as heavy as possible but cannot drop the bar until set is completed

NFT:

3 x 15 Back Ext

3 x 15 Reverse hyper (light)

800m, Deadlifts, Push ups, Double Unders

Brandy — Wed, 22 May 2013 01:30:56 +0000

800m

50 Deadlifts 225/155

100 Push ups

150 Double unders

800m

*partition middle as needed

**Friend Friendly

AWOD:

post wod midline work: L-Sit or lever on pull up bar

Thrusters

Brandy — Tue, 21 May 2013 01:30:52 +0000

Thrusters

5-5-5-5-5

400m-400m-200m-200m

Rest-2:1

AWOD:

instead of runs

EMOM for 12 mins
min1: 20yd sled push 45/25

min 2: 20 yd sled pull 45/25 (little steps)

min 3: 25 OH Lunges 45/24

min 4: Rest

continue for 12 total mins

Yoga tonight at 730

Eva

Brandy — Mon, 20 May 2013 01:30:23 +0000

Eva

5 Rounds:

800m

30 Kb Swings 70/53

30 Pull ups

compare to 6/6/12

WOW: (this is a modified version of a regional workout)

50 Wallballs 20/14 everyone to 10′ target

50 C2B Pull ups

50 Pistols (alt)

50 DB Snatches 70/55 (alt and cannot drop)

AWOD:

skill work: post wod work on HS Walking

Rest Day

Brandy — Sun, 19 May 2013 01:30:19 +0000

Rest Day

400m, Front Squats, Burpees, Sit ups

Brandy — Sat, 18 May 2013 01:30:22 +0000

4 Rounds:

400m

10 Front Squats 95/65

20 Burpees

30 Sit ups

*Friend Friendly

Gentle Yoga at 10 am

AWOD: Do this instead

7×2 position cleans as heavy as possible for last 3 sets R:90 seconds/set

15 min to find 1RM Snatch

Row, Box Jumps, Kb Swings, HSPU, Muscle Ups

Brandy — Fri, 17 May 2013 01:30:15 +0000

50 Cal Row

40 Box Jumps 30/24

30 Kb Swings 70/53

20 HSPU

10 Muscle Ups

400m, Hang Power Clean, Double Unders

Brandy — Thu, 16 May 2013 01:30:00 +0000

3 Rounds:

400m

15 Hang Power Cleans 95/65

30 Double Unders

Skill: HS Walking or Pistols

AWOD:

HPC @135/95

50 double unders

R:3 min

10×2 Push press @70% every 30 seconds

Yoga only Pass

Brandy — Wed, 15 May 2013 17:50:58 +0000

We are excited to announce that we are now offering a yoga only pass! If you are a member of CFUV yoga in included in your membership. If you have been wanting to do yoga with us but, aren’t interested in CrossFit, then this is the pass you’ve been waiting for! We offer power yoga Tuesday nights at 7:30 and gentle yoga every other Saturday at 10 am.

Purchase pass and see yoga schedule here