CrossFit Turlock

June 2013 Blog Posts (17)

Monday July 1, 2013

5 min EMOM

1 Snatch

Then Back Squat

2-2-1-1

Then 

30-20-10

Pull ups

Single Arm Snatch

**50 double unders after each set of single arm snatches

 

Added by Shannon Tate on June 30, 2013 at 9:11pm — No Comments

Thursday June 27, 2013

EMOM

for 5 min

1 Power Snatch + 2 OHS

Then 3 Rounds Not for time of...

10 Chest2Bar Pull ups

10 Pistols (5R/5L)

10 Toes2Rings

Then

12…

Continue

Added by Shannon Tate on June 26, 2013 at 9:30pm — No Comments

Wednesday June 26, 2013

What is success?  I think it is a mixture of having a flair for the thing that you are doing; knowing that it is not enough, that you have got to have hard work and a certain sense of purpose. 

-Margaret Thatcher

Clean

Front Squat

Then 10 min AMRAP of...

10 Deadlifts…

Continue

Added by Shannon Tate on June 25, 2013 at 9:17pm — No Comments

Tuesday June 25, 2013

"What you have to do and the way you have to do it is incredibly simple. Whether you are willing to do it, that's another matter."

- Peter F. Drucker

There is no magical way, special path, perfect recipe ... ONLY Time and patience DOING it!!

Push Press…

Continue

Added by Shannon Tate on June 24, 2013 at 7:58pm — No Comments

Monday June 24, 2013

Don’t let the fear of the time it will take to accomplish something stand in the way of your doing it. The time will pass anyway; we might just as well put that passing time to the best possible use.    

 – Earl Nightingale

EMOM for 5 min

1 Snatch

Pause Back Squat

3-3-2-2

Then 3 Rounds for time of...

50 PLate OH Lunges 

25 KBS

75 DU

Added by Shannon Tate on June 23, 2013 at 6:23pm — No Comments

Thursday June 20, 2013

Gymnastics Practice

3 x through...

3-6 muscle ups

4-10 pistols

2x - 30 sec Handstand Holds

EMOM for 5 min...

1 Power Snatch + 2 OHS

Then

20 WallBalls

Run 200

20 OHS

20 Lateral Burpees over Barbell

20 Walking Lunges

20 Pull ups

Run 200

20 Double Unders

Added by Shannon Tate on June 19, 2013 at 9:21pm — No Comments

Wednesday June 19, 2013

Clean

Front Squat

Then

15-12-9-6-3

KBS

sit ups

Push ups

Added by Shannon Tate on June 18, 2013 at 9:11pm — No Comments

Tuesday June 18, 2013

Push Press 5-5-5

Sled Push

Then

3 Rounds for time...

Run 400

Thruster 15 

Toes2Bar 10

Added by Shannon Tate on June 17, 2013 at 9:12pm — No Comments

Monday June 17, 2013

EMOM for 6 min

2 Snatches

Then...

Pause Back Squat

3-3-3-3

Then for time...

4 Rounds of

5 HSPU

10 Jumping lunges

20 double unders

10 air squats

5 Chest2 Bar Pull ups

Then

Run 1200 m

Done!!

Added by Shannon Tate on June 16, 2013 at 8:30pm — No Comments

Thursday June 13, 2013

3 Rounds for Awesomeness!

Pistols 6-10

Bar Muscle ups 2-4 or 5-7 Chest 2 Bar Pull ups

2 Handstand Holds (30 sec each)

EMOM for 5 min

1 Power Snatch + 2 OHS

Then For time...…

Continue

Added by Shannon Tate on June 12, 2013 at 9:30pm — No Comments

Wednesday June 11, 2013

“...there are people who try to look as if they are doing a good and thorough job, and then there are the people who actually damn well do it, for its own sake.” 

_John D MacDonald

3-3-2-2

Front Squat

3-3-3-3

Then 10 min AMRAP of...

5 Box…

Continue

Added by Shannon Tate on June 11, 2013 at 10:35pm — No Comments

Tuesday June 11, 2013

Push Press

5-5-5

Then 3 Rounds for working time of...

600m Run

50 Double Unders

30 KBS

Rest 2 min btwn each round

Added by Shannon Tate on June 10, 2013 at 9:49pm — No Comments

Monday June 10, 2013

 

Transformation literally means going beyond your form.

-Wayne Dyer

Pause Back Squat

4-4-4-4

*increase the weight from last…

Continue

Added by Shannon Tate on June 9, 2013 at 8:36pm — No Comments

Thursday June 6, 2013

4 rounds for awesomeness of...

5 OHS

5 muscle ups

5 box jumps

Then...

Running Annie

For time!...

50DU

50 sit ups

Run  400

40 DU

40 sit ups

Run 400

30 DU

30 sit ups

Run 200

20 DU

20 sit up

Run 200

10 DU

10 sit ups 

Added by Shannon Tate on June 5, 2013 at 7:56pm — No Comments

Wednesday June 5, 2013

Be a yardstick of quality. Some people aren't used to an environment where excellence is expected.

-Steve Jobs

Clean

3-3-3

Front Squat

3-3-3

Then...…

Continue

Added by Shannon Tate on June 4, 2013 at 5:37pm — No Comments

Tuesday June 4, 2013

Our greatest weakness lies in giving up.

The most certain way to succeed is always to try just one more time.

-Thomas Edison

3 x for awesome practice of...

Alternating Pistols 10 reps (5 each leg)

Muscle-Ups  2-6 reps…

Continue

Added by Shannon Tate on June 3, 2013 at 9:00pm — No Comments

Monday June 3, 2013

If you want to conquer fear,

don't sit home and think about it.

Go out and get busy.

-Dale Carnegie

Pause Back Squats

5-5-5

Then

"Nancy"

5 Rounds for time…

Continue

Added by Shannon Tate on June 2, 2013 at 9:29pm — No Comments

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