Jul 31, 2016

8-1-16 Coach Jeana and Jaylin Anniversary WOD!!

 Happy 29th Anniversary to our very own, amazing, strong, Coach Jeana and her husband, Jaylin! Please take a second to say happy anniversary to her if you see her in the gym!! YAY! You guys are awesome and we hope your day is as special as you to are to us!

Quick Thanks to those who took time out of their day on Saturday morning to help us get ready for the walls this week. I am hoping to schedule any future "work" days on Sat AM to keep progress moving foward! I will do my best to do it myself, but I may ask for help!! I will post on FB! I will say thank you in HUGS, BRUNCH, LEMONADE, AND BEER! (:::

Challenge: WARM UP AND GET SET UP FOR ALL MOVEMENTS
Jeana and Jaylin Anniversary WOD
Teams of 2
For Time:
3 Rounds:
29 Cal Row
29 Chest 2 Bar
29 Weighted Push Ups
29 Gobblet Squats 53/35
Then
2 Rounds:
29 Cal Row
29 Deadlifts
29 Power Cleans
29 Front Rack Lunges
*Must Use SAME LOAD for lifts!!!
Then
1 Rounds:
29 Cal Row
29 Bar Muscle Ups (sub 30 Strict Pull Ups)
29 Burpee to 6: Target

L1
For Time
29 Knee Push Ups
29 Jumping Pull Ups from Box
29 Air Squats
29 Cal Row
29 Ring Push Ups
29 Jumping Chest 2 Bar From Box
29 Gobblet Squats
Row 29 Cals
29 Sit ups to Press w/ KB (lay flat w/ KB, sit up, and press KB overhead to lockout, bring back down, and complete next sit up)
29 Wall Balls
29 Back Squats
29 MIN CAP!

Jul 28, 2016

To those whom may concern

For those that did not know, I am currently in Idaho working with my truck hauling concrete on a freeway repaving project at Lookout Pass.The camping spot I am currently at does not have any service, but it does have crappie WiFi. I may be moving to a new spot next week. So if any of you guy need to get a hold of me, Facebook me or email crossfitmtadams@gmail.com or truckingkanda@gmail.com. Coach KT is currently busy trying to move forward with the building project! So most of her time is taken up with that, so if any of you have time to help her out, maybe let her know, she may be able to use the help. I'm looking forward to returning and finishing the building this year!! Fingers crossed! Thank you everyone for your patience and understanding.
Coach Alex

7-29-16 WOD

Challenge:
Tabata Knees to Elbow - scale to leg raises above 90 or higher. No back rolls to armpits!

Wod:
L2
6 Rounds

2 Minutes 
20/15 Push Ups (guys/girls)
7 Kettlebell Swings
Max double unders 

Rest 2 Minutes between Rounds
Score 

7-28-16 WOD

Challenge: 
Romanian Deadlift
7X3 same load - light. (straight leg, plates NEVER touch floor)

WOD
L2
50 deadlifts (sets of 10-15 Okay)
Row 500m
50 Hang Cleans (sets of 10 minimum)
Row 1000m

L1
15min Amrap
10 Kettlebell Deads
15 Russian Swings
Row 250

Jul 25, 2016

7-26-16 WOD

Tues
Challenge:
2 Min Max TTB
L1 - Leg raise to above 90

WOD
L2/L1
5 Rounds
60 Sec Box Jump -L1 Step up OKAY
60 Sec Single Under
60 Sec Air Squat
60 Sec Sit Up
60 Sec Rest

Jul 24, 2016

7-25-16 WOD

Challenge
800m run for time


L2
9 Mu’s (scale,9 c2b pull ups, 9 ring dips)
21 burpee’s
7 Mu’s
15 burpee’s
5 Mu’s
9 burpee’s

L1
8 min AMRAP
9 ring rows 
9 knee push ups
6 burpee’s 

Jul 21, 2016

7-21-16 WOD

Challenge
15 min to build to a heavy 1 rep squat snatch

L2/l1 100 dumbbell snatches for time 75/55

Jul 19, 2016

7-20-16 WOD

Challenge:
15 minutes 
Build to today's feel good heavy front squat

L2/L1
Emomx 24
1- 3 front squats (70% of today's feel good)
2- 5 tall box jumps
3- 10/15 (ladies 10/ guys 15) supine ring pull ups

Jul 18, 2016

7-19-16 WOD

5x3
Hang power clean
*work up to today's feel good heavy 3, or work on technique.

L2
21-15-9
Hang power cleans (use a weight that you believe you can maintain sets of 10 with)
Strict ring dips (scale with band as needed)

L1
8 min AMRAP
8 hang power cleans
8 knee push ups

Jul 17, 2016

7-18-19 WOD

Monday
Challenge
3x max strict pull ups
*scale as needed. Shoot for at least 10ish. Add weight if needed, for you super studs!

L2
10min AMRAP
10 wall balls
10 burpee’s

L1
10 min AMRAP
10 goblet squats
8 burpee’s

Jul 14, 2016

7-15-16 WOD

Challenge:
25 Banded Turn Overs for Quality (Pause in the receive with elbows in tight.)
If you have MU - Complete 20 Weighted For quality

WOD:
15 min Amrap
3 Turkish get ups R
3 TGU L
15 Russian swings
20 Goblet Squats
Run 200

Jul 13, 2016

7-14-16 WOD

Challenge: Tempo OHS 5X3 3 seconds to bottom and 3 seconds to top.

WOD:
5 Rounds
10 OHS
14 Pull Ups
40 Du’s

Jul 12, 2016

7-13-15 WOD

Tabata KB swings

L2
21 Deadlifts (21 set straight setable)
400m run
15 Deadlifts
400m run
9 deadlifts
400m run

L1
8 min AMRAP
10 deadlifts
10 burpee’s

Jul 11, 2016

7-12-16 WOD

L2
Teams of two
8 rounds 
10 power snatches 
20 burpee over planked partner
30 dips  10/5 # 
40 sit ups w/ ball 40/20

*35 min cap for teams
*18 min cap and cut in half if solo!

L1
20 min amrap
20 burpees
30 alternating dumbbell snatches 
40 sit ups
30 sec accumulate ring support hold (use bands if needed) or support from boxes okay 




Challenge: set up for wod 

Jul 10, 2016

7-11-16 WOD

2 min Max
Air Squats

L2
10-9-8-7-6-5-4-3-2-1
Strict HandStand Push ups (sub seated DB press)
Squat cleans 95/65

L1
10 min AMRAP
6 Strict press
6 goblet squats
6 KB Swings

Jul 7, 2016

7-8-16 WOD

Challenge
Back Squat
1*5
60%
1*5
70%
1*5
75%
1*5
75%

L2
5 rounds
50 Du’s
15 KB swings 
12 pull ups

L1
12min AMRAP
30 jump rope
15 KB swings
12 ring rows

Jul 6, 2016

7-7-16 WOD

Challenge
Burgener warm up
Snatch- Then take 5 min and work up to today's working weight

L2
Run 200m
30ft handstand walk (Sub 30 sec HS hold)
9 Squat snatch (load appropriate for singles, make sure form comes before load)
Run 200m
30ft handstand walk
7 Squat snatch
Run 200m
30ft handstand walk
5 Squat snatch 

L1
10min AMRAP
200m run
10 seated DB press
5 hang power snatch

Jul 5, 2016

7-6-16 WOD

Challenge
No challenge

L2/L1
Partner wod
Teams of 2
2000m row
100 pull ups (L1 ring rows)
100 push ups (L1 knee push ups)
200 med ball sit ups
100 push ups
100 pull ups
2000m row
*task completion, one athlete works at a time

Jul 4, 2016

7-5-16 WOD

Back squat
De-load week
1*5
60%
1*5
70%
1*5
75%
1*5
75%

L2
3 rounds
800m run
50 wall balls
25 min Time Cap

L1
15 min AMRAP
500m row
20 goblet squats
10 push press