CrossFit Sky

Thursday

March 1, 2012

Front Squat 10x3 @ 83% 1RM

THEN:

"Open WOD 12.2"

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatches (75/45)

30 Snatches (135/75)

30 Snatches (165/100)

As Many Snatches As Possible (210/120)

 

This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.

Setup position with load. The barbell begins on the ground. Touch and go is permitted. No bouncing.

Setup position with empty bar. If in a division that begins with an empty barbell, each repetition must begin with the barbell below the knees.

The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Wednesday

February 29, 2012

For Total Reps:

6 Rounds of Tabata Hang Snatch (45/35)

Rest 1 Minute

6 Rounds of Tabata Back Squat to Push Press (45/35)

Rest 1 Minute

6 Rounds of Tabata Deadlift to Hang Clean (45/35)

Rest 1 Minute

6 Rounds of Tabata Split Jerk (45/35)

 

Cash Out:  2 rounds of Prowler Push

GREAT WORK BY ALL OUR ATHLETES THAT PERFORMED THE OPEN WOD 12.1 LAST WEEK.  WOD 12.2 WILL BE RELEASED TOMORROW AROUND 7PM.  REMEMBER, THIS IS A FIVE WEEK CYBER COMPETITION AND WE HAVE SEVERAL CROSSFIT SKY ATHLETES AND TRAINERS SIGNED UP IN THE COMPETITION.  THE WOD WILL BE PROGRAMMED ON THURSDAY FOR YOU TO BE JUDGED, AND THE NOON CLASS WILL BE JUDGED ON FRIDAY. YOU WILL HAVE UNTIL SUNDAY EACH WEEK TO SUBMIT YOUR RESULTS.  

TO VIEW RESULTS AND SEE HOW YOUR FELLOW ATHLETES ARE DOING, PLEASE GO TO:

 WWW.GAMES.CROSSFIT.COM/

LETS GET EXCITED & CHEER YOUR FELLOW ATHLETES ON!!!!

 

Tuesday

February 28, 2012

Strength:  Shoulder Press 5x3 working up to your 3 rep max

 

For Time:

10 Front Squats (135/95)

20 Double Unders

8 Front Squats

30 Double Unders

6 Front Squats

40  Double Unders

4 Front Squats

50 Double Unders

2 Front Squats

60 Double Unders

GREAT WORK BY ALL OUR ATHLETES THAT PERFORMED THE OPEN WOD 12.1 LAST WEEK.  REMEMBER, THIS IS A FIVE WEEK CYBER COMPETITION AND WE HAVE SEVERAL CROSSFIT SKY ATHLETES AND TRAINERS SIGNED UP IN THE COMPETITION.  THERE ARE FOUR MORE WEEKS TO GO WITH ONE WORKOUT POSTED EACH WEEK TO COMPLETE, AND YOU WILL HAVE UNTIL SUNDAY EACH WEEK TO SUBMIT YOUR RESULTS.  

TO VIEW RESULTS AND SEE HOW YOUR FELLOW ATHLETES ARE DOING, PLEASE GO TO:

 WWW.GAMES.CROSSFIT.COM/

LETS GET EXCITED & CHEER YOUR FELLOW ATHLETES ON!!!!

Monday

February 27, 2012

Levels Testing for the first 30 Minutes of Class

"Diane"

21-15-9

Deadlifts (225/155)

Handstand Pushups

GREAT WORK BY ALL OUR ATHLETES THAT PERFORMED THE OPEN WOD 12.1 LAST WEEK.  REMEMBER, THIS IS A FIVE WEEK CYBER COMPETITION AND WE HAVE SEVERAL CROSSFIT SKY ATHLETES AND TRAINERS SIGNED UP IN THE COMPETITION.  THERE ARE FOUR MORE WEEKS TO GO WITH ONE WORKOUT POSTED EACH WEEK TO COMPLETE, AND YOU WILL HAVE UNTIL SUNDAY EACH WEEK TO SUBMIT YOUR RESULTS.  

TO VIEW RESULTS AND SEE HOW YOUR FELLOW ATHLETES ARE DOING, PLEASE GO TO:

 WWW.GAMES.CROSSFIT.COM/

LETS GET EXCITED & CHEER YOUR FELLOW ATHLETES ON!!!!

 

Saturday

February 25, 2012

400 Meter Run

20 Squat Cleans (135/95)

20 CTB pullups

20 Box jumps 30/24

20 HSPU

20 Toes to Bar

20 push presses (135/95)

500 meter row

 

Friday

February 24, 2012

8 minute AMRAP

10 Deadlifts (115/75)

10 Hang Cleans (115/75)

10 KB snatches (55/35)

 

Rest 10 Minutes

Reminder:  Throughout the Open, those partcipating can be counted on Thursdays during class time and Fridays at noon. 

4 Rounds

200 meter run

25 kb swings (55/35)

25 situps

25 pushups (hands off)

Thursday

2/23/12

THE CROSSFIT OPEN 2012 BEGINS TODAY! GET YOUR GAME FACES ON!

Strength: 2 squat cleans every minute for 10 minutes (70% of 1 rep max)

then:

WORKOUT 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

---

Movement Standards

Burpee
At the bottom position, the Athlete's chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.

Additional Notes

The height of the target must be no less than 6 inches above the Athlete's fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible, while the measurement is being made.

If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.

 

Wednesday

February 22, 2012

Strength:  3X5 Push Press

WOD

21-15-9

Hand Stand Push Ups

Dumbell Walking Lunge (40/25)

KB Swings (70/55)

Hollow Rocks

 

IT'S TIME FOR THE CROSSFIT OPEN 2012. THE FIRST WOD WILL BE POSTED THIS EVENING AROUND 7PM CENTRAL TIME ON THE CROSSFIT OPEN WEBSITE LISTED BELOW.   WE WILL PROGRAM THE WOD TOMORROW SO THAT YOU CAN COMPLETE IT DURING CLASS.   THIS IS  A  5 WEEK CYBER COMPETITION WHERE YOU COMPETE AGAINST  CROSSFITTERS IN OUR REGION AND IN THE WORLD.  THERE WILL BE ONE WORKOUT POSTED EACH WEEK TO COMPLETE, AND YOU WILL HAVE UNTIL SUNDAY EACH WEEK TO SUBMIT YOUR RESULTS.   IF YOU WOULD LIKE TO PARTICIPATE GO TO 

 WWW.GAMES.CROSSFIT.COM/

YOU WILL CREATE YOUR OWN LOG IN AND REGISTER BY PAYING $20.   WHEN IT ASKS FOR AN AFFILIATE NAME PUT CROSSFIT SKY.  IF YOU HAVE ANY QUESTIONS PLEASE ASK ANY OF YOUR TRAINERS.  

ITS GAME TIME!!!!!!! GET EXCITED!!!!

 

 

 

Tuesday

February 21, 2012

Deadlift - Every minute on the minute perform 1 Deadlift (@90% max) 

WOD:  5 Rounds 

400 Meter Run

15 Burpee Broad Jumps

15 Medicine Ball Cleans (20/14)

15 Pullups

IT'S TIME FOR THE CROSSFIT OPEN 2012. IT BEGINS THIS WEDNESDAY FEBRUARY 22ND AND IS A 5 WEEK CYBER COMPETITION WHERE YOU COMPETE AGAINST  CROSSFITTERS IN OUR REGION AND IN THE WORLD.  THERE WILL BE ONE WORKOUT POSTED EACH WEEK TO COMPLETE, AND YOU WILL HAVE UNTIL SUNDAY EACH WEEK TO SUBMIT YOUR RESULTS.   IF YOU WOULD LIKE TO PARTICIPATE GO TO 

 WWW.GAMES.CROSSFIT.COM/

YOU WILL CREATE YOUR OWN LOG IN AND REGISTER BY PAYING $20.   WHEN IT ASKS FOR AN AFFILIATE NAME PUT CROSSFIT SKY.  IF YOU HAVE ANY QUESTIONS PLEASE ASK ANY OF YOUR TRAINERS.  

ITS GAME TIME!!!!!!! GET EXCITED!!!!

 

Monday

Februray 20, 2012

Levels Testing - First 30 Minutes of Class 

15 Minute AMRAP

10 OHS - 95/65

10 Toes to Bar

10 Pistols (5 each leg)

 

IT'S TIME FOR THE CROSSFIT OPEN 2012. IT BEGINS THIS WEDNESDAY FEBRUARY 22ND AND IS A 5 WEEK CYBER COMPETITION WHERE YOU COMPETE AGAINST  CROSSFITTERS IN OUR REGION AND IN THE WORLD.  THERE WILL BE ONE WORKOUT POSTED EACH WEEK TO COMPLETE, AND YOU WILL HAVE UNTIL SUNDAY EACH WEEK TO SUBMIT YOUR RESULTS.   IF YOU WOULD LIKE TO PARTICIPATE GO TO 

 WWW.GAMES.CROSSFIT.COM/

YOU WILL CREATE YOUR OWN LOG IN AND REGISTER BY PAYING $20.   WHEN IT ASKS FOR AN AFFILIATE NAME PUT CROSSFIT SKY.  IF YOU HAVE ANY QUESTIONS PLEASE ASK ANY OF YOUR TRAINERS.  

ITS GAME TIME!!!!!!! GET EXCITED!!!!