Categorized as: Uncategorized

04/12/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Shoulder Press (1 X 6, 3 X 3 , 1 X ME )

E2MOM for 10 minutes

1 X 6 @65%

3 X 3 @75-85%

1 X ME @65%

Metcon

Metcon (AMRAP – Reps)

15 seconds- ME strict press #75/55

15 seconds- ME OHS #75/55

2 rounds

Rest 1 minute

2 rounds

Rest 2 minutes

15 seconds- ME deadlifts #95/65

15 seconds- ME hang squat cleans #95/65

2 rounds

Rest 1 minute

2 rounds

Rest 2 minutes and Repeat

Rest 2 minutes

Metcon

Metcon (AMRAP – Reps)

2 minutes ME pull-ups

04/11/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Front Squat (4 X 4)

All sets @75-80%

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Accessory Work

Dumbbell/KB Shrugs (1 X 30, 1 X 20, 1 X 10)

Heavy as possible

Rest 40 seconds between sets

04/09/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Deadlift (1 X 6, 3 X 3, 3 X 6 )

E2MOM for 14 minutes

1 X 6 @70%

3 X 3 @80-85%

3 X 6 @70%

Metcon

Zachary Tellier (Time)

For Time

10 Burpees

10 Burpees

25 Push-Ups

10 Burpees

25 Push-Ups

50 Lunges

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

150 Air Squats
Sgt. Zachary D. Tellier, 31, of Charlotte was a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007 of wounds sustained while on a ground patrol in Afghanistan.

The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne.

Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.

After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said.

“Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.”

Tellier is survived by his wife, Sara Tellier of Atlanta, Ga.; his father, David W. Tellier of Groton, Mass.; and his mother, Pamela Rodriguez, of Falmouth, Mass.

Accessory Work

Hammer Curls (2 x 25 )

Both hands at the same time

Heavy as possible

Rest as needed

04/08/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Front Squat (3 X 5)

All sets @70-75%

Rest 2-3 minutes between sets

Metcon

Metcon (Time)

7 squat snatch #95/65

7 burpee box jump overs

7 front squats #95/65

7 rounds

Accessory Work

Sit-ups (1 X 50, 1 X 40, 1 X 30, 1 X 20, 1 X 10)

Rest 30 seconds between sets

04/05/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Use squats as part of the warm up if you think you will be pushed for time on the metcon

Back Squat (3 X 7 )

All sets @65-70%

Rest as needed between sets

Metcon

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here