Strength 12 minute EMOM: Even: 5 Front Squats @ 21×1 Tempo – 55% 1RM Odd: 15 Russian Kb Swings (Heavy) Conditioning “Black and Blue” 5 rounds for time: 10 Power Cleans (135#/93#) 10 Burpees Skill Work 3 x 10 Overhead Squat w/ 1 second pause at the bottom of each rep. Keep the weight light […]
Friday December 9th, 2016 Read More »
Thursday Open Gym Schedule: AM 5:30am-10:00am Open Gym 5:30am RowingWOD (sign-up required) 6:30 ROMWOD PM 3:30pm-6:30pm Open Gym 4:30pm RowingWOD (sign-up required) RowingWOD Rate and Speed – Session 1 Check SugarWOD for workout
Thursday December 8th, 2016 Read More »
Strength/Stability 3 sets: A1. 6-8 Romanian Deadlifts @ 31×1 Tempo (start @ 40% of 5RM Deadlift) Rest :30 A2. 6-8 Handstand Push-ups (Strict, Deficit, whatever is challenging for you) Rest :30 A3. 100′ Overhead Waiters Carry (As heavy as possible) Conditioning Advanced: Reps of 9-7-5-3 for time: Bar Muscle-ups Box Jumps x 2 (30#/24#)
Wednesday December 7th, 2016 Read More »
Congratulations to our December 2016 Athlete of the Month – Jennie Wagoner! Jennie is a unique athlete. Many people do not know this, but Jennie is one of the “Original Three” at Capital City CrossFit. In fact she started before there was a C3 more than seven years ago. Because of this, Jennie holds a
December 2016 Athlete of the Month – Jennie Wagoner Read More »
Strength Back Squat 6 @ 72.5% 1 @ 90% 6 @ 72.5% 1 @ 95% 6 @ 72.5% 1 @ 97.5% Conditioning 4 x 3 minute rounds: 500m Row Max Rep Alternating Kb Snatches (53#/35#) Rest 2 minutes between each round. Score is total number of snatches completed.
Tuesday December 6th, 2016 Read More »
Olympic A. 12 minutes to build to a max Clean and Jerk (5-6 sets) B. 8 x 1 @ 80% of A – every :45 Conditioning 12 minute AMRAP: 21 Air Squats 15 Toes-2-Bar 9 Shoulder-2-Overhead (155#/103#)
Monday December 5th, 2016 Read More »
Team WOD In teams of three, complete the following for time: 120 Wall Balls (20#/14#) 150′ Handstand Walk (scale = 300′ Bear Crawl) 90 Pull-ups 150′ Handstand Walk 120 Calorie Row 150′ Handstand Walk 90 Pull-ups 150′ Handstand Walk 120 Wall Balls *Only one person working at a time
Saturday December 3rd, 2016 Read More »
Strength Tempo Front Squats 5 x 3 @ 65%-70%-70%-70%-75% 1RM Use a 3 second descent, 2 second pause at the bottom, fast up. Avoid bouncing out of the bottom. Conditioning 10 rounds for time: 3 Power Snatches (135#/93#) 6 Alternating Pistols (sub Goblet Squats) 9 Box Jumps (24″/20″)
Friday December 2nd, 2016 Read More »
Open Gym 5:30am-9:00am & 3:30pm-6:30pm RowingWOD – Test Week A. 3 minutes for max distance @ 24 strokes/minute – Hold 24 s/m for the entire 3 minutes Rest 3 minutes B. 250m Row Sprint for time – All out effort Rest 5 minutes C. 20 minute Row for max distance Log your results to SugarWOD
Thursday December 1st, 2016 Read More »
Conditioning Advanced/Rx’d 2 rounds – each for time: 10 Bar Muscle-ups 20 Front Rack Lunges (135#/93#) 30 Toes-2-Bar 40 Calorie Row -Rest 5 minutes between rounds- Intermediate/Scaled 2 rounds – each for time: 40 Calorie Row 30 V-Ups/Knee-ups 20 Front Rack Lunges (95#/63#) 10 (C2B) Pull-ups -Rest 5 minutes between rounds- Accessory 3 sets –
Wednesday November 30th, 2016 Read More »
