Saturday, April 20, 2018

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G'day ladies and gentlemen. 

Time to get in a bit of training tomorrow. 

We will be hitting one of the online qualifier workouts that Anikha is hitting this weekend. 

Strength

Snatch Technique

We'll build in form and weight as we work towards the workout. 

Handstand Pushup Progressions

We'll hit a few different progressions for this movement leading into the workout. 

Conditioning

5min AMRAP

  • 9 HSPU/Box Pushups/Pushups
  • 6 Bar Facing Burpees
  • 3 Snatches (165/115lbs) (115/80lbs) (75/55lbs)

    Get after this one.

- Team 782

Friday, April 20, 2018

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G'day. 

Hope you are all doing well! 

Big weekend ahead with the online qualifier going on. We may need to change up the schedule given the workouts, but we will keep you updated!

Strength & Conditioning

4mins of Doom. 

4 minutes at each station with a team of 3. Break it up anyway you want with your group. One person working at a time. 

  • Ski Erg
  • Burpees
  • Assault Bike
  • Skipping
  • Rower
  • WBS
  • Shuttle Runs

Transition as the workout goes along. Each team starts at a different station and can move on to the next station during the end of their 4 minute time block and the start of the next 4 minute time block. 

- Team 782

Thursday, April 19, 2018

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G'day. 

Hope all is well and you are ready to get some training in.

As we have said before this weekend we have the online qualifier going on at 782 so the schedule may need to change to accommodate those needs. We will keep you updated. 

Hoping to see the garage door open soon with the weather getting nicer!

Strength

Pullup Progressions

We will work with you on your pullup progress. From working on strict banded pullups to butterfly C2B we will hit it all. 

Conditioning

5-10-15-20

  • C2B/Pullups/Ring Rows

50' DB Front Rack Walking Lunge before each set. 

8min Time Cap

Anytime we program high rep pullups we almost always have a time cap to make sure you are doing your pullups correctly and have the right progression and aren't hitting too much volume unknowingly.

- Team 782

 

Wednesday, April 18, 2018

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Good evening. 

Time to get in a bit of training now. 

Hope you are all enjoying your prep for MayDay Mania! Love the work everyone is putting in!

And hope you all get a chance to test out the new toy, the Ski Erg!

Strength

Cleans 

We will give you 10 minutes to build up in weight before diving into the workout. Build to something comfortable leading into the interval training. 

Conditioning

4mins on/4mins off x 3 rounds (24mins)

Round 1

  • 3 Cleans (225/155lbs) (165/110lbs) (115/75lbs)
  • 30 DU's/90 SU's/30secs DU practice

Round 2 

  • 5 Cleans (185/125lbs) (135/95lbs) (95/65lbs) 
  • 30 DU's/90 SU's/30secs DU practice

Round 3

  • 7 Cleans (155/105lbs) (115/75lbs) (75/55lbs)
  • 30 DU's/90 SU's/30sec DU practice

Cleans go up by reps and down by weight each round. Skipping stays the same. Work that form.

- Team 782

 

Tuesday, April 17, 2018

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G'day. 

Hope you are all well after Monday. 

Reminder that we have class on M/W/Th at 630pm that is just a regular CrossFit class now for all of our members and same with Monday and Thursday at 730. Tuesday at 630 is our intro class and Tuesday at 730 is Oly Lifting class, while we have comp class on Wednesday at 730. Nothing else really changes. 

This weekend we are in for a treat with online qualifier. Stay tuned for updated schedule changes if need be. 

As well leading into MayDay Mania we will be continuing on with our conditioning bias with a focus on multiple mini workouts within the hour and some partner work on the skills involved. Workout to be posted later this week. 

Strength

HSPU progressions

We will work outside your comfort zone to get your upside and help you move well. 

Burpees/Box Jumps/Deadlifts

Conditioning

18min AMRAP

  • 9 Strict HSPU/Box Pushups/Pushups
  • 12 Burpees
  • 15 Deadlifts (225/155lbs) (185/125lbs) (135/95lbs)
  • 18 Box Jump Overs

You got this. 

- Team 782

Monday, April 16, 2018

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G'day. 

Time for a bit of fun to start off the week. 

Hope you all enjoyed the weekend and are ready to get into a bit of training tomorrow. 

Strength

Back Squats

20 minutes to build to 5 heavy sets of 5. Few warmup sets and then hit a set every 3 minutes or so. Your strength won't be where it was last fall during our strength cycle, but want to start dabbling in a bit strength work. 

Conditioning

5min AMRAP

  • 12 WBS
  • 12 DB Snatch (alt.) 

Just a little burner after some work on our squatting. 

- Team 782

Friday, April 13, 2018

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Hello there. 

Can't wait to get after it on Friday. Garage door is open so spring must be here!

Strength

Wall Walks 

Shoot Throughs

Walking Lunges

Some heavy gymnastics today, but not the way you'd really think we'd do them! A few fun things to get you moving. 

Conditioning

20min AMRAP w/ a Partner

  • 3 Wall Walks (each partner)
  • 25' DB Overhead Walking Lunge (each partner)
  • 12 DB Snatch (each partner)
  • 25' DB Overhead Walking Lunge (each partner)
  • 12 DB Squats (both DBs) (each partner)

- Team 782

 

Thursday, April 12, 2018

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Good Evening.

Hope you all had a good workout today and are ready to go tomorrow!

Strength

T2B Progressions

Working on building up your volume, efficiency, and/or skill level. We want to see you moving well and working outside your comfort zone. 

Thrusters. The good ol' thruster. Working on efficiency and breathing. 

Conditioning

  • 30 T2B/Leg Raises/Knee Tucks
  • 30 Shuttle Runs or 400m Run 
  • 30 Thrusters (115/75lbs) (95/65lbs) (75/55lbs
  • 30 Shuttle Runs or 400m Run
  • 30 T2B/Leg Raises/Knee Tucks

With an option there to get outside. 

- Team 782