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1.26.17

Yellowstone CrossFit – CrossFit

Warm-up

3 rounds:

10 Goblet Squats with KB

10 KB Swings

Then Handstand Work:

Level 1 = Accumulate 45 sec. handstand hold

Level 2 = 10 handstand negatives (3 sec. down, kicking up every time)

Weightlifting

Do a set of max effort bench press at 85% of your bodyweight followed immediately by max effort set of strict pull ups. Rest 2-3 minutes.

Bench Press (4x ME bench press at 85% of your body weight )

Pull-ups (4 x ME strict pull ups)

Metcon

Metcon (3 Rounds for time)

3 rounds for times:

40 unbroken Wall Balls(#20/14)

rest 4 min. between efforts

*20 burpee penalty every time the Wall Ball drops or you break. Burpees will be done after you complete the 40 WB. Your time for that round would be the time you finish both the WB and the burpees.
Stick with us on this one! You are here getting stronger and fitter both physically and Mentally! This is like the sprint last week, you just need to go, try to turn off your brain telling you it hurts, you can do more than think!

1.25.17

Yellowstone CrossFit – CrossFit

Warm-up

Garbage ball: Split up into 2 teams and split the gym in half. There will be a bunch of objects (weights, med balls, foam rollers, etc.) spread throughout the gym. When coach yealls “Go!” your teams mission if you choose to accept it, is to get all the “trash” to the other teams side of the gym! The first team to get all the trash on the opposing side is the winner!

Weightlifting

Hang Clean (1 rep max hang clean)

20 minutes to establish a 1 RM hang clean

Metcon

Metcon (AMRAP – Reps)

EMOM x 16 min.

min. 1 = 15 Med Ball Cleans (#20/14)

min. 2 = 12/10 Calorie Row

min. 3 = 10 Burpee Box Jump-Overs (24″/20″)

min. 4 = 2 Turkish Get-ups (#53/35)

1.24.17

Yellowstone CrossFit – CrossFit

Warm-up

5 min. of work…

4 Turkish Get-Ups (#35/18)

8 Med Ball Cleans (#20/14)

12 Banded Pull-Downs

Then:

Handstand Work

Level 1 = Accumulate 45 sec. handstand hold with tight core, feet together, shoulders active.

Level 2 = 10 handstand negatives (3 sec. down) kicking up into a solid position each time.

Weightlifting

Front Squat (3 x 6 @ 80% of 1RM)

Metcon

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Overhead Squats (#135/95)

*between each set of Overhead Squats complete 30 DU.

1.23.17

Yellowstone CrossFit – CrossFit

Warm-up

5 min. of work…

4 Turkish Get-Ups (#35/18)

8 Med Ball Cleans (#20/14)

12 Banded Pull-Downs

Then:

Handstand Work

Level 1 = Accumulate 45 sec. handstand hold with tight core, feet together, shoulders active.

Level 2 = 10 handstand negatives (3 sec. down) kicking up into a solid position each time.

Weightlifting

Hang Snatch (1 Rep max hang snatch)

20 minutes to work up to a 1 RM hang snatch.

Metcon

Metcon (Time)

For Time:

21-15-9

Thrusters (#95/65)

C2B Pull-ups
Meet Frances, Fran’s bigger, meaner sister:)

1.20.17

Yellowstone CrossFit – CrossFit

Warm-up

1. Tic-Tac-Toe. Split up into two groups and use the 5lb. and 2.5 lb. weights.

2. 3 rounds: 15 Glute bridges and 10 Hollow Rocks.

Weightlifting

Deadlift (2×10 @ 70% +10lbs)

Metcon

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.