Posts Tagged ‘push press’

1 Min On/ 1 Min Off

20 April 2012 Written by Andrew 11 Comments
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  • April 22nd-  Sunday- Yoga class- 8:30am

We will be offering classes onWednesday night at 6:30pm and Sunday at 8:30am.  Yoga classes will cost $12 per class or $80 for the month ($10 per class). These classes are open to gym members and non gym members, invite your friends!

  • April 28th- FREE POSE Running Clinic
      Kick off the spring and your endurance goals with learning how to run POSE and having your running critiqued.  This clinic is free to all gym members and $50 for non members.  There will be a 6 week POSE running course to follow the running clinic, more info to come!
      This is a charity throwdown for one of Cory’s good friend’s Daughter.  You can read the brief synopsis of her story by clicking on the link above. If you have any interest in competing please click on the link above and contact Shoreline CrossFit, also spread the word around the gym and hopefully we can send a group of athletes down.  There are scaled options for the workouts so don’t be intimidated.  If you have no interest in competing, but would still like to help you can also make donations.
  • July 12-20th- CrossFit Games Trip

Tieckets for the games are on sale now.  Until the end of April the tickets for the 3 day weekend will be $50, after April the prices will go up.

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Joint Mobility and Warm Up

WOD

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Fitness:

 A) Push Ups- AMRAP- 3x, rest 90 sec between
B) 20 Sit ups- AFAP- 3x, rest 60 sec
C)
2x
1 min on/1 min off- max reps
Box Jumps 24/20
Sit ups
Push Press 65/45
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Performance:
A) Push Ups- AMRAP- 3x, rest 90 sec between
B) Toes to bar- AMRAP- 3x, rest 90 sec betwecn
C)
2x
1 min on/1 min off- max reps
Box Jumps 24/20
Toes to Bar
Push Press 95/65
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Competitors:
A) Push Ups- AMRAP- 3x, rest 90 sec between
B) Toes to bar- AMRAP= 3x, rest 90 sec betwecn
C)
2x
1 min on/1 min off- max reps
Box Jumps 30/24
Toes to Bar
Push Press 95/65

Heart Beat

20 March 2012 Written by Andrew 29 Comments

3/19/12

6 am Swingers

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Will Eating Red Meat Kill You?

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Joint Mobility and Warm Up

WOD

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Fitness:

A) Push Press: 5@ 21×1 – 3 sets

B)

4x 1 min per station

Burpees

Single Unders

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Performance:

A) Push Jerk: 3 @11×1- 3-4 sets, rest 120 seconds between sets

B)

4x 1 min per station

Burpees

Double Unders/ Double under attempts

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Competitors:

A) Press: 5@ 30×1- 3 sets using 45/55/65%

B) Push Jerk: 3 @11×1- 3-4 sets, rest 120 seconds between sets

C) Heart Beat

4x 1 min per station

Burpees

Double Unders

12.3

08 March 2012 Written by Andrew 20 Comments

3/8/12

How not to swing a Kettlebell!

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Schedule Annoucement:

Saturday:

CrossFit Kids: 8:30am

Endurance Practice: 9am

Class: 9 am

Competition Class: 10 am

Sunday:

10 and 11 am

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Endurance Class Schedule:

Tuesday: 5:30 pm

Saturday: 9 and 11 am

In April this schedule will change and we will be have a running clinic to kick off the start of Spring!

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Joint Mobility and Warm Up

WOD

Part A:

AMRAP 18

15 Box jumps, 24/20″ box

115/75 pound Push press, 12 reps

9 Toes-to-bar

Part B:

Deadlift

3x 70/80/AMRAP 90%

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Competitors:

 A: WOD 12.3
B: Squat: 3x 70/80/AMRAP 90%

Jack

15 November 2011 Written by Andrew 22 Comments

11/15/11

Toys for Tots Throwdown

Date: Dec. 17

Location: CrossFit Revelation

Registration Fee: $20 and a New Unwrapped Kids’ Toy

Spectators Fee: A New Unwrapped Kids’ Toy

Details:

Yankee CrossFit and CrossFit Revelation have teamed up to put together this throwdown for charity.  This will be a partner throwdown, and teams will be of the same sex.  Everyone will be able to participate in the events so please do not feel intimidated, this will be a fun competition. We will be announcing more details for this event shortly, but start looking for a partner and thinking of a team name.  If you are not interested in competing in the throwdown, but still want to participate we are also looking for judges and volunteers.  We will open registration next week, but if you are interested in volunteering or judging please email Andrew at: cfrevelation@gmail.com.

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Upcoming Endurance Events:

Nov. 23: 5 Mile, Manchester Road Race

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Joint Mobility and Warm Up

Part A: 

Push Press

1/1/1/1/1-  all the sets should be heavy, do not count a set until have have reached about 70% of your 1rm

Part B:

“Jack”

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Mikko Salo 18 rounds + 10 PP, Kristan Clever 15 rounds (85lb, 1 pood, 24″), Chris Gosler 14 rounds + 3 KB, Chris Spealler 14 rounds + 5 PP, Rebecca Voigt 13 rounds + 5 PP (85lb, 1 pood, 24″), Stacey Kroon 10 rounds + 3 KB (85lb, 1.5 pood, 24″), Kim Malz 10 rounds (80lb, 1 pood, 24″). Post rounds completed to comments.

Jack1MartinHero_th.jpg

Enlarge image

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

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Competitors:

A: Push Press

1x 70/80/85/90/95/100+%

B: Bench Press

3x 70%/ 80%/ AMRAP 90%

C: Jack

D: Perferably 4-6 hours later

SD Endurance WOD

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Endurance Team

Speed Play
SD: 5x400m : sides of bld at 50%, front/back at 95%, 90s rest
MD: 8x400m
LD: 10x400m

No Power…dress warm

05 November 2011 Written by Andrew 9 Comments

11/5/11

Weekend Schedule: 

Saturday:

9:30: Endurance Class

CrossFit Kids: CANCELED for this Saturday ONLY…back on regular schedule next week!

10am: Class

11am: Competition Class

12 pm: Endurance Class

Sunday:

10 and 11: Open Gym

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Upcoming Endurance Events:

Nov. 13: 14 mile Trail Race, Mt. Toby

Nov. 23: 5 Mile, Manchester Road Race

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Joint Mobility and Warm Up

WOD:

Part A:

10 Min Goat Work

Part B:

5-4-3-2-1

Muscle Up

Barbell complex w/ 135 and 95

Barbell Complex: Power Clean, Front Squat, Push Press, Back Squat, Push Press.  You cannot squat clean the bar, you can do a thruster.  Bar must hit full lock out at top both times through the complex.

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Competitors:

A:

100 Doubles

5-4-3-2-1

Muscle Up

Barbell complex w/ 155 and 105

100 Doubles

Barbell Complex: Power Clean, Front Squat, Push Press, Back Squat, Push Press.  You cannot squat clean the bar, you can do a thruster.  Bar must hit full lock out at top both times through the complex.

B:

4×400 meter run w/ 45s rest between runs

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Endurance Practice:

Time Trial
SD: 1mi
MD: 2mi
LD: 5k (can use 5K for Farmland time)
If so, 4x1mi, 3min rest

 

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