Friday, June 28, 2013

Have you made plans for the Independence Day WOD yet? Peer pressure.....everyone is doing it!!
Snatch Balance (2-2-2-2-2-2-2)

Metcon (Time)
4 Rounds
400m Run
10 overhead Squat (135/95)
20 Pullups

Thursday, June 27, 2013

Independence Day WOD!! Join us on July 4th at 8am for a
group WOD to celebrate our country's freedom! To see the WOD
and sign up, visit the Huber Gym/Crossfit 319 Facebook page.

Metcon (Time)
3 rounds
15 hang clean (135/95)
15 burpees

Tuesday, June 25, 2013

1 ground to overhead @ 155/110 every minute on the minute, the rest of the minute chip away at the following untill completion. 

15/12/9 
DB Alternating Snatch @ 70/55lbs 
Box Jump @ 32/28" 

- 50 double unders after each round of 15/12/9

The Wod starts wit the ground to overhead.

Monday, June 24, 2013

Metcon (AMRAP - Rounds and Reps)
10 min. accending ladder 1,1...2,2...3,3...etc
deadlift 315/ 225
muscle up

Friday, June 21, 2013

Back Squat (HBBS 8X4 @ 80% – rest at least 2 minutes)
Metcon (Time)
5 minute KB Snatch Test @ 55/35 for total reps.

Note: The goal of this test is to perform Snatches for the entire 5:00 unbroken. You may switch hands at any time, but the final rep count should be evenly split between both arms.

Thursday, June 20, 2013

Squat Snatch (7 min to find your 1 rep max)
Metcon (Time)
10-9-8-7-6-5-4-3-2-1

Power Clean (185/135)
HSPU

Tuesday, June 18, 2013

5X1 3 Position Clean Hi-Hang, Hang, Floor + 1 Jerk  heaviest possible, rest 60-90 seconds
Metcon (AMRAP - Rounds and Reps)
3 min AMRAP of:

5 C2B Pull-ups
5 Ring Dips

-then (no rest)-

6 min AMRAP of:

30 Double-Unders
12 Burpees

-then (no rest)-

3 min AMRAP of:

5 C2B Pull-ups
5 Ring Dips

Monday, June 17, 2013

new bar, pullups? I think so!
Front Squat (2 REPS EMOM 10 MIN )

Metcon (Time)
75 WALLBALLS UNBROKEN 20# / 14#
*PENALTY IF BROKEN 5 PULLUPS/ BREAK

Friday, June 14, 2013

Thruster (5 min to get 1 rep max)
Metcon (Time)
For time 15, 12, and 9 rep rounds of:
45 pound Dumbbell Thruster

Thursday, June 13, 2013

Independence Day WOD!! Join us on July 4th at 8am for a
group WOD to celebrate our country's freedom! To see the WOD
and sign up, visit the Huber Gym/Crossfit 319 Facebook page.

Don't forget - SHIRT ORDERS DUE ON FRIDAY!
Snatch (EMOM for 5 minutes:  2 Snatches (full) @ 80%  Then)

Helen (Time)
3 Rounds for time of: 
400m Run 
21 Kettlebell Swings, 53# / 35# 
12 Pull-ups

Tuesday, June 11, 2013

Independence Day WOD!! Join us on July 4th at 8am for a
group WOD to celebrate our country's freedom! To see the WOD
and sign up, visit the Huber Gym/Crossfit 319 Facebook page.

Don't forget - SHIRT ORDERS DUE ON FRIDAY!
Back Squat (5reps EMOM for 5min @ bodyweight)

Metcon (Time)
3 rounds for time of:

Run 800m
25 Burpees

Monday, June 10, 2013

Metcon (Time)
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

Friday, June 7, 2013

Metcon (Time)
4 rounds for total working time:

30 KBS 24/16kg
12 HSPU (regionals standard)
12 Pullups

Thursday, June 6, 2013

Metcon (Time)
KARABELL
10 Rounds
3 Power Snatches (135/95)
15 Wall Balls (20/14)

Tuesday, June 4, 2013

100 Toes to bar
Start the workout and each minute with 10 pushups.

Monday, June 3, 2013

Metcon (Time)
3 Rounds
20 KB Snatch  Right arm (1.5/1pood)
50 Double unders
20 KB Snatch  Left arm (1.5/1pood)
50 Double unders