Blog
Friday 23 February 2018 '23 February 2018'

18.1
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

SCALED:
8 Hanging Knee-raises
10 dumbbell hang clean and jerks
14/12-cal row

Men use 35-lb dumbbell
Women use 20-ib dumbbell

Thursday 22 February 2018 '22 February 2018'

Pre-Mobility:
Foam Rolling: Thoracic (Upper Back) – 2:00,
Pec Minor/Bicep with Lacrosse Ball – 1:00 each Side,
Foam Rolling – Quads and Adductors – 2:01

Light WORK:
3 rounds of:
1:00 Light Row
4 Spiderman and Reach, each leg
8 Air Squats
12 Russian Kettlebell Swings (chest level)
THEN
3 Rounds:
2 x 30 second Samson Stretch each side
1:00 Light Bike
4 Divebomber Pushups
8 Dowel Overhead Squats
12 Abmat Sit-Ups

Post Mobility:
Banded Shoulder Distraction – 1:00 Each Side,
Childs Pose – 2:00 Total,
Straddle Stretch – 2:00 Total,
Pigeon Pose – 2:00 each side,
Couch Stretch – 2:00 Each Leg,
Ankle Flexibility (Dorsiflexion) – 1:00 each foot

*REMEMBER TO JOIN COACH TONI AT 530P FOR YOGA

Wednesday 21 February 2018 '21 February 2018'
  1. WARM UP
    Coaches Choice

STRENGTH:
Pause Power Clean Complex

Every 90 Sec x 7 sets

1 Pausing Power Clean + 1 Power Clean

Set 1 @60%
Set 2 @65%
Set 3 @70%
Set 4 @75%
Set 5 @80%
Set 6 @80%
Set 7 @80%

METCON:

EMOM for 16min

Minute 1- 16/12 Cal Row
Minute 2- 6 Power Cleans @60% of 1RM
Minute 3- 50 Double Unders
Minute 4- 20 AbMat Sit-ups

 

Tuesday 20 February 2018 '20 February 2018'

WARM UP:
800m Run

STRENGTH:
3 × 6
Front Squat
@80%
Then
5 × 1
Split Jerk
@90%+

WOD:
11.2
15 minutes of:
9 Deadlifts (155/100)
12 Push-ups
15 Box jumps (24/20)

Monday 19 February 2018 '19 February 2018'

WARM UP: COACHES CHOICE

Primer:
3 Rounds:
15 GHD Sit Ups
15 Box Jumps

METCON:
AMRAP 12:00
7 Thrusters 115/75lbs
1 Legless Rope Climb
Rest :30

Then
Rest: 5 minutes
10 minutes to find
3 rep max squat cleans

Saturday 17 February 2018 '17 February 2018'

Two choices tomorrow.

Get a great Saturday morning WOD with Coach Oscar and Coach Stevens at the 9a &1030a classes

OR…

Head out to Cary and cheer on our very own Courtney Culhane and Steve Jasset as the compete at the 2018 Winter Weightlifting Classic and try to qualify for NATIONALS!!

Athletic Lab
1823 NW Maryland Rd
Cary, NC 27513

Courtney begins her lifts at 11a
Steve starts @ 3p

Friday 16 February 2018 '16 February 2018'

**Don’t forget to watch the 1st Annual 2018 Crossfit Burn DRAFT on Facebook LIVE**

WARM UP:
Coaches Choice

STRENGTH:
Front Squat
50 Reps for time @ 60%
Rack/Unrack anytime

Primer
3 Rounds:
200m Run
15 Push Ups

METCON:
25-20-15-10
Toes to Bar
Power Snatch 75/55lbs

Thursday 15 February 2018 '15 February 2018'

Yoga with Coach Toni at 530p

 

Wednesday 14 February 2018 '14 February 2018'

WARM UP
3 Steady Rounds:
Row 250m
15 Good Mornings w/ empty bar
15 Push Ups

STRENGTH:
Every 3 Minutes Complete 1 Set
Max Rep Touch and Go Snatch
Round 1 75%
Round 2 80%
Round 3 85%

METCON: 

Coed Partner WOD

FOR TIME:
75 Sumo DLHP, M-75 W-55
75 Pull ups
Then…
75 Shoulder to Overhead ,M-95 W-75
75 Air Squats
Then….
75 Thrusters, M-115 W-95
75 Burpees
(20 Min Cap)

Tuesday 13 February 2018 '13 February 2018'

WARM UP
60 Bar Facing Burpees

STRENGTH
BACK SQUAT– Work up tp 90% then 5×3 @75%

METCON: 15.1 + 15.1a
AMRAP 9 Minutes
15 Toes to Bar
10 Deadlifts 115/75lb
5 Power Snatch 115/75lb

AMRAP 6 Minutes
Find 1RM Clean and Jerk