CH Reynolds CrossFit 4/17

SKILL FOCUS

Knees to Elbow

WOD

2 Deadlifts (90% of 1RM)

Every 1:30 for 15 Minutes

Followed by…

AMRAP 5 Minutes

  • 5 – K2E
  • 10 – KB Swings

CH Reynolds CrossFit 4/16

SKILL FOCUS

(Hang) Power Snatch

WOD 

5 x 3

  • Hang Power Snatch
  • Below the Knee Snatch
  • Power Snatch

Followed by…

3 Rounds 

  • 7 – Power Snatches (95/65)
  • 7 – Box Jumps
  • 7 – Burpees

Rest 2 Minutes after each round

We are…

 

CH Reynolds CrossFit 4/15

SKILL FOCUS

Kipping Pull-Up

WOD

In teams of 2, complete the following:

50-40-30-20-10 (each) (20/14)

Wall Balls

15-12-9-6-3 (each)

DB Snatches

800M Run with the MedBall

CH Reynolds CrossFit 4/9

SKILL FOCUS

  • Kip
  • Push Jerk

WOD

5×3

Push Jerks

Followed by…

For time:

  • 12 Shoulder Press, 95/53 lbs
  • Run, 400 m
  • 12 Push Press, 95/53 lbs
  • Run, 200 m 12
  • Push Jerks, 95/53 lbs
  • Run, 100 m

1, 2, 3 CrossFit…

CH Reynolds CrossFit Tuesday 4/7

SKILL FOCUS

Hang Squat Clean

WOD

20 Minutes to work up to a Heavy Hang Squat Clean

Followed by…

Complete the following for time…

  • 50 DB Snatches
  • 50 Double Unders 
  • 50 Wall Balls
  • 50 Double Unders
  • 50 Push-Ups
  • 50 Double Unders

CH Reynolds CrossFit 4/3

SKILL FOCUS

  • Kip
  • Power Snatch

WOD

15 minutes to work up to a Heavy Power Snatch

Followed by…

Isabel

30 Power Snatches for Time (135/95)

We are…

 

CH Reynolds CrossFit 4/2

WOD

Complete the following for time…

  • 25 – Pull-Ups
  • 50 – Deadlifts (135/95)
  • 50 – Push-Ups
  • 50 – Box Jumps (24/20)
  • 50 – Sit-Ups
  • 50 – KB Swings (1.5/1)
  • 25 – Pull-Ups

The 2014 CrossFit Open is officially over and what can I say…YOU ALL DID AN AMAZING JOB! I am extremely proud of all of your achievements this past five weeks. You have trained hard for the past year and you really strutted your stuff to the fullest. There is so much more that we will accomplish as a group. Way to represent CH! #wearechrmilpitas

We are…

CH Reynolds CrossFit 4/1

SKILL FOCUS

Thruster

WOD

14.5

21-18-15-12-9-6-3

Thruster (95/65)

Bar Facing Burpees

We are…

CH Reynolds CrossFit Wednesday 3/26

SKILL FOCUS 

Kipping Pull-Up

WOD 

Push Jerk

3-3-3-3 

Followed by…

15-12-9-6-3

Sumo Deadlift High Pull

Push Jerk

We are…

CH Reynolds CrossFit 3/25

WOD

Complete the following…

AMRAP in 14 Minutes

60-calorie row 
50 toes-to-bars
40 wall-ball shots, (20/14) to 10-foot target/9-foot target
30 cleans, (135/95)
20 muscle-ups

We are…

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