Sunday, September 7, 2014

Saturday, September 6, 2014

9/6/14

Cori Safe    12:00 AM    2 comments

A ) Front Squat: work up to 1RM for the day, only 2 misses allowed, rest as needed between sets

B ) 5 sets of the following:
Min 1: 15sec max effort wall ball (14/20lb)
Min 2: 15sec max effort thrusters (65/95lb)
Min 3: 15sec max effort TTB


*Post results to comments.  Please post your FS numbers and also your TOTAL reps from all sets of the metcon! 

Fat Ain't Bad...So Why on Earth Would You Eat Lean Meat?

Friday, September 5, 2014

9/5/14

Cori Safe    12:00 AM    2 comments

A ) 5-10 min Handstand Skill Work (work on kipping, wall walks, walking to wall, etc..) OR Plange Work (Plange tuck, plange hold, plange push ups)

B ) 5 sets:
3 min AMRAP:
20 pull ups
30 push ups
40 sit ups
50 air squats
+ rest 3 min
*start each set where you left off the previous set!


*Post results to comments.


Thursday, September 4, 2014

9/4/14

Cori Safe    12:00 AM    3 comments

A ) Snatch (must catch in full squat, from floor): work up to 1RM for the day, only 3 misses allowed, rest as needed between sets

B ) Clean & Jerk (must catch in full squat, from floor, no pressouts on jerk!): work up to 1RM for the day, only 3 misses allowed, rest as needed between sets


*Post results to comments. 

Catching Cleans

Wednesday, September 3, 2014

9/3/14

Cori Safe    12:00 AM    1 comment

A1) Deadlift: 3 sets x 6-8 reps at 30X1 tempo, Rest 45 sec
A2) Wall Walk: 3 sets x 3 reps, Rest 45 sec
A3) Russian Step Up: 3 sets x 10 reps/leg, Rest 45 sec
A4) Supine Leg Lowering: 3 sets x 10 reps at 50X1 tempo, Rest 45 sec

B ) 3 rounds for time:
300m Row
10 KB Goblet Squats (35/55lb)
20 KB Deadlift (use same weight)


*Post results to comments.

How to Make it Through the Sticking Point of a Squat

Tuesday, September 2, 2014

9/2/14

Cori Safe    12:00 AM    3 comments

A1) Strict Press: 3 sets x 8 reps, no rest
A2) Ring Row or Ring Pull Up: 3 sets x max reps in 30sec, Rest 1 min
A3) HSPU: 3 sets x max reps in 30sec, Rest 2-3 min

B ) For time:
50 DU
10 Burpees
40 DU
10 Burpees
30 DU
10 Burpees
20 DU
10 Burpees
10 DU
10 Burpees
*Sub for DU is 3x the singles.


*Post results to comments.

Do It Yourself; Myofascial Release

Monday, September 1, 2014

9/1/14

Cori Safe    12:00 AM    No comments

***HAPPY LABOR DAY, CHEETAH CROSSFIT!  WE WILL ONLY BE HAVING ONE CLASS TODAY AT 9AM!***
A ) Back Squat: 3 sets x 5 reps (work up to a challenging set of 5 reps), Rest 2-3 min

B ) “Helen” – 3 Rounds For Time:
400m run
21 American KBS (35/55lb)
12 Pull Ups


*Post results to comments.

The Best Way to Lose Fat, and Avoid Fad Diets
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