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1/26/15

Main – CrossFit

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General Warm up

500m Row

20 Second Nose and Toes hold

10 Box Jumps, 30/24″

10 Hollow And Arch

10 Pullups

10 Dips

Power Snatch (7:00 EMOM with 5 reps)

*Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

30 Burpee Step-ups 20″ (alternate legs)

40 OHS 45/35#

50 Double-Unders

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1/26/15


Main – The Outlaw Way Program

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Power Snatch (EMOM for 7:00, 5 reps)

*Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

1 snatch balance +2 OHS (4x3heavier than last week, rest EXACTLY 60 seconds)

Toes-To-Bar ( 4XME UB Rest exactly 60 Seconds)

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP at a conversational pace (or 155bpm if you have a HR monitor) of:

30 Burpee Step-ups 20″ (alternate legs)

40 OHS 45/35#

50 Double-Unders

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1/24/15


Main – CrossFit

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Dynamic Warm up (No Measure)

Frankenstein’s

20 Jumping Jacks

Lunges

Butt Kickers

High Knees

Caterpillars

Shoulder Rotation

Neck Rotation

High-Hang Clean (3 reps on 10:00 Alternating EMOM 10 Box Jumps24/20)

**These are from the hip into a full squat** UB is the preference, but drops are acceptable) – begin at 60% of 1RM Clean and add load with each set (try to go up from last week)

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP of:

5 Power cleans 135/95#

10 Toes to bar

15 Wall balls 20/14#

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1/23/15


Main – The Outlaw Way Program

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High-Hang Snatch (5 rep Alternating EMOM with 30UB DU)

UB is the preference, but drops are acceptable) – begin at 50% of 1RM Snatch and add load with each set (try to go up from last week)

Front Squat + Jerk (1X5+3@65%, 1X5+3@75%, 1X5+2@80%, 1X3+1@85%, 1X5+2@)

Last set is at 80% again.

rest 2:00 or more if Jerk misses occur

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP of:

21 OHS 115/75#

9/7 Muscle-Ups (men 9/ladies 7)

Rest 1:00 after 10:00 AMRAP, then…

Metcon (AMRAP – Reps)

2:00 ME Deadlifts 275/185#

Note: Do small sets (5-10 fast UB reps), and try to minimize rest intervals to keep moving at relatively the same pace for the entire 2:00.

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1/23/15


Main – CrossFit

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General Warm up

400m Run

50 DU’s

20 Second nose and toes

10 Ring Dips

10 Hollow and arch on the bar

High-Hang Snatch (Alternating 5 rep EMOM, 20 DU’s)

**These are from the hip and into a full squat.

UB is the preference, but drops are acceptable) – begin at 50% of 1RM Snatch and add load with each set (try to go up from last week)

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP of:

21 OHS 115/75#

15 Deadlifts 225/155#

9/7 Muscle-Ups (men 9/ladies 7)

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1/21/15

Main – CrossFit

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General Warm up

3 ROUNDS:

10 Back Squats, 45/35#

10 Shoulder Press, 45/35#

10 Pullups

10 Pushups

Back Squat (1×5@65%, 1×5@75%, 2×5@80%, 1×5@75%)

rest exactly 90 seconds

Metcon (Time)

50 DU

40 TTB

30 Bar Facing Burpees

20 Clean & Jerks (full) 175/105#

*20 Minute Time Cap*

**Any reps left at the end of the 20 min time cap are a penalty :10 to add on to your end time put into wodify.**

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1/21/15


Main – The Outlaw Way Program

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Snatch (5 Snatches every 1:30 min for 6:00)

Start at 50% T&G is the goal but you may reset if you are doing heavier loads

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP of

50 DU

40 TTB

30 Bar facing Burpees

20 Clean (full)& Jerk (anyhow), 205/135#

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1/20/15


Main – CrossFit

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General Warm up

50 DU’s

25 PushPress, 45/35#

25 Walking Lunges

10 Pullups

10 Ring Dips

Power Clean & Push Jerk (3 UB T&G, EMOM for 7:00)

Metcon (AMRAP – Rounds and Reps)

6:00 AMRAP of:

3 Muscle-Ups

12 Shoulder to Overhead 95/65#

20 Lateral Hops

Rest 1:00

3:00 AMRAP of:

5 Muscle-Ups

15 Shoulder to Overhead 95/65#

30 Lateral Hops

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1/20/15


Main – The Outlaw Way Program

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Power Clean & Push Jerk (3 UB T&G, EMOM for 7:00)

Back Squat (1×5@65%, 1×5@75%, 2×5@80%, 1×5@75%)

ME Strict HSPU + ME Kipping HSPU

Get as many Strict as you can then go immediately into kipping without coming off the wall.

Metcon (Time)

1) For time:

Row 20 Calories

60 Wall Balls 20/14#

Row 20 Calories

*Do not strategize the 60 Wall Balls. Do as many as possible UB, with the goal being 60 UB.

Rest as needed between 1&2.

Metcon (AMRAP – Rounds and Reps)

6:00 AMRAP at a conversational pace of:

3 Muscle-Ups

12 Shoulder to Overhead 135/95#

50′ Shuttle Run (5×10′ sections)

With no break…

3:00 AMRAP at absolute all out effort of:

5 Muscle-Ups

15 Shoulder to Overhead 135/95#

50′ Shuttle Run (5×10′ sections)

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1/19/15

Main – CrossFit

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General Warm up

500m Row

10 Overhead Squats,45/35#

10 Shoulder Press, 45/35#

10 Snatch Balance, 45/35#

Power Snatch (EMOM for 7:00 of 5 Power Snatches)

Metcon (AMRAP – Reps)

7:00 AMRAP of:

6″ Target Burpees

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