CrossFit for Hope June 9, 2012

Please join us on June 9, 2012 for a special WOD, CrossFit for Hope, benefitting the St. Jude Children’s Research Hospital. Crossfit Triple Threat’s goal is to raise $10,000 towards the overall goal is to raise 1.7MM – one day’s operating cost for St. Jude – to combat childhood cancer and other deadly diseases. Read more

WOD 8 March 2012

WHO'S GONNA PUSH PRESS 75#WITH NO PROBLEM???? MY GIRL T-REX

Happy Birthday Shout out to my beautiful baby sister Julie who turns a whopping real old lady age today – 40!

Hey, 40 is the new 20, right?

Warm Up

Run CFTT Loop

10 Goblet Squats

10 push ups

Strength

Kettlebell Conditioning

EMOM x 10 minutes

KB clean and press 5 R/L

KB Swing 5

KB Plank row 5/5

WOD

Row for 10 calories

10 Dubs

Row for 20 calories

20 Dubs

Row for 30 calories

30 Dubs

Row for 20 Calories

20 Dubs

Row for 10 Calories

10 Dubs

Substitutions at coaches discretion

Any what does everyone think of Games Open WOD 12.3? ENDURANCE!

 

 

WOD 7 March 2012

Warm up

Jump rope x 7 minutes

Every time the rope stops, 2 burpees

3 minutes of shoulder mobility

Strength

Press

Add 5 pounds to your training max

5-5-5+

65,75,85% of your training max

WOD

21-15-9

Overhead squats (115/85)

Ring dips

Post

Glute ham raise 3×15

 

6 March 2012

Thank god Monday is over!

Warm up

3 RNFT

Row 250m

Lunges 10 r/l

Scorpion stretch 5 r/l

Strength

EMOM x 7 minutes

Hang squat cleans x 3

65% of your 1 rm

 

WOD 3 RFT

Run 400m

10 t2b

10 power clean and jerks

Post

Ghd sit ups x10

Ghd back ext x 10

Happy Monday 5 March 2012

It’s Monday! Get ready

Warm up

3 rounds for time

400m run

10 kbs

30:30 hollow rock/superman

 

Strength

65-7-5-85% of your training max

Back Squat 5-5-5+

New cycle add 10 pounds to your training max number

WOD

AMRAP 20 minutes

Prowler push 120/90 200m, with remaining time

20 push ups

10 v ups

10 pull ups

20 dubs

5 front squats at 50% of your 1 rep max

Post

Roll out

Crossfit Games Open WOD 12.2 scores

Everyone is kicking ass! I’m so proud and happy! Thank you all for your hard fought efforts!

Lisa R 60

Ashley 57

Chelsea 55

Sam 42

Jen Y 37

Ilene 31

Stephanie 30

Josh 60

Badger 64

Mike 51

Ernesto 37

Tim 30

Gerry 30

Derek 30

Christian 30

Korey 30

Jay 30

Walt 30

More scores tomorrow! ;)

 

 

 

3 March 2012 CrossFit Games Open WOD 12.2 – GET SOME!

 

Get some! I intend to get mine!
Saturday
Warm up
2 RNFT
Run 400m
10 push ups
10 goblet squats
Games WOD
12.2
AMRAP
10 minutes
Get as many rep in the sequence as possible
30 reps snatch (M75/W45)
30 reps snatch (M135/W75)
30 reps snatch (M165/W100)
With remaining time
As many reps as possible
m210/W120 snatch

Come say hi!