Items filtered by date: June 2015

6 Rds

3 Snatches 155/105

2 Rounds of Cindy

1 Rope climb

6 min EMOM

6 Strict Pull Ups weighted or L-sit

Met-con

15 min amrap

2 person teams

15 KB swings

7 Burpee box step overs

15 Air Squats

- alternate complete rds

Strength

Every :90 for 8 rds

Back Squat 3 @ 50%

21-15-9

Deadlift 225/155

Pull Ups

 Rest 5 min

21-15-9

Power Clean 135/95

HSPU

Strict Press

2-2-2-2

Push Press

2-2-2-2

Push Jerk

2-2-2-2

Increase weight on each set

Tri-Lakes CrossFit will be closed today.

Skill 20:00

Hand Stands, HSPU

MetCon

Sled Work

Strength/Skill

6:00 EMOM

5 Strict Pull Ups

5 L or Wgtd Pull Ups

MetCon

Burpee Box Jump

over and under

obstacle course

Tri-Lakes CrossFit will be

Closed today, 7/22/15.

There will be no open gym.

Rope Pulls

     &

Tire Flips

Schedule 7/20-7/26

Mon, Tue, Thur- 5:00am/ 4:30 & 6:00pm
Wed- closed
Fri- 5:00am/ 5:30pm
Sat- closed

Skill/ Strength

Sledge Hammer work

MetCon

10,9,8...1

Box Jumps, Push ups, & Sit ups

Rest 5:00

1,2,3...10

Box Jumps, Push ups, & Sit ups

50 WB Shots (20lb/14lb)

10 KB Swings (53lb/35lb)

40 WB Shots

20 KB Swings

30 WB Shots

30 KB Swings

20 WB Shots

40 KB Swings

10 WB Shots

50 KB Swings

30:00 cap

Strength

Front Squat

6 x 5 @ 70%

Met-con

12-9-6

Deadlift 315/225

Bar Muscle Up

Scale for Muscle Up: 1 C2B+1 Ring Dip=1 Muscle Up

Strength/ Skill

5:00 EMOM

5 Strict Pull ups or

5 L or Wghtd-Pull ups

Met-Con

Running Clock (24 min)

4x400m Run: start a new round every 4:00

-then-

8 min to find a 1 rep Snatch

Strength

Back Squat

6 x 5 @ 70%

Met-Con

15 Min Amrap

30 Sit Ups

20 Push Ups

2 Rope Climbs

10 Rds (30min)

Min 1- Row 150/125m

Min 2- 5 Hang Power Cleans 185/125

Min 3- 10 Bar Facing Burpee over Bar

David and Goliath

75 Air Squats

400m Run

50 Sit Ups

200m run

25 Pull Ups

100m Run

10 Deadlift 315/225

10 Cleans 225/155

25 Walking Lunges

“ Skills Test”

1. Max box jump

2. Max Broad Jump

3. 400m Run for time 

4. Plank for Time (push up position)

Strength/ Skill

5:00 EMOM

4 Strict Pull ups or

4 L or Weighted-Strict Pull ups

Met Con

50/40/30/20/10

Wall Balls 

SDLHP 50#/35#

Sit Ups

Every :90 for 8 rds

Back Squat

3 @ 78%

Met Con:

100 Double Unders

50 Push Ups

100 Double Unders

30 Ring Dips

100 Double Unders

50 Air Squats

100 Double Unders

30 Burpee to 6” target

Scale for DU: max double unders/attempts in 2 min.

No SingleUnders.

Friday class schedule: 5am, 7am, 5:30pm

No class on Saturday, July 4

“Holleyman”

30 rounds for time of:

5 Wall ball shots, 20/14

3 Handstand push-ups

1 Power clean 225/145

45min cap

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Friday class schedule: 5am, 7am, 5:30pm

No class on Saturday, July 4

“Holleyman”

30 rounds for time of:

5 Wall ball shots, 20/14

3 Handstand push-ups

1 Power clean 225/145

45min cap

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Friday class schedule: 5am, 7am, 5:30pm

No class on Saturday, July 4

“Holleyman”

30 Rds for time of:

5 Wall Ball 20/14

3 Hand Stand Push-Ups

1 Clean 225/145

  45min Cap

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel

Strength:

15 min to work to a heavy split jerk

then

EMOM for 10 min: 3 Snatches 60-70%

 Conditioning:

2x800m run

2x400m run

1:1 work/rest ratio