September 23, 2016
ENDURANCE: Not for time, 100 x wall balls
WOD: 5 rounds for max TOTAL REPS, 1 minute at each station,
Row – cals
Kettle bell swings
Toes 2 Bar
Rest
July 20, 2016
STRENGTH: EMOM x 10 rounds – 1 x split jerk + 3 x high, explosive box jumps
WOD: For time,
10 x Squat Cleans + 1 Burpee
9 x Squat Cleans + 2 Burpees…
Continue deducting 1 Squat Clean and adding 1 Burpee, until you reach 1 x Squat Clean and 10 x Burpees.
OLYWOD
STRENGTH: 1) Clean & Jerk
70% x 2 x (3+3), 85% x 2 x (2+2), 90% x 2 (1+1)
2) Front squat, 3 sets of 5 @ 70%
WOD: 21-15-9
High hang power clean
Hand release push ups
June 10, 2013
Every Minute on the Minute: 3 presses @ 75% of 1 RM
For time, 3 rounds:
100 m farmer’s carry
25 x burpees
15 x toes to bar
Open Invite: Games PREP Informational Meeting
Attention all FOCF athletes!!!
Interested in learning more about the Games PREP program?
Attend the informational meeting on Monday, April 8th at 7:00 pm.
Participate in Games PREP workouts on Monday, April 8th at 7:30 pm (following the meeting) and Saturday, April 13th at 7:00 am.
See if the program is right for you!
What is Games Prep?
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Practice and master specialized skills needed for the competition level
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Maximize muscular power, cardiovascular/respiratory endurance, and mind endurace
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Increase 1 RM in Olympic lifts and Power lifts
Who is eligible?
“Games Prep” is offered to members in good standing who have previously competed in the CrossFit Games or who intend to compete in next year’s 2014 CrossFit Games and are willing to sign a “Games Prep Commitment Form.” All Games Prep Athletes must be proficient in all lifting movements and CrossFit disciplines.
Questions? Ask coach Tim or email: contact@falloutcrossfit.com
July 27, 2012
21-18-15-12-9-6-3 reps:
squat cleans
lateral box jumps