Author Archives: cfupheaval

NO CLASSES WILL BE HAPPENING TOMORROW. If you wish to still workout on your own her is a little workout for y’all! 10 sit-ups 20 burpees 20 sit-ups 30 air squats 30 sit-ups 40 lunges (alternate legs in place or walking) 40 sit-ups For time! I wanna see some times! 🙂 do it with aContinue reading “010114”

Almost 2014! Let’s make it a good last workout of 2013. 🙂 Strength Push press A. 15 min to establish 1RM B. EMOM 10 reps at 50% for 5 min. MetCon 7 power snatch 95/65 14 pistols 8min AMRAP -1 min rest- Wallballs 20/14 6 min AMRAP Score is total reps Mobility Glute stretches 4Continue reading “123113”

Strength Back squat 1×10@60% 1×10@65% 1×8@70% 1×6@75% 2×5@80% EMOM 8 min @ 60% x5 MetCon 15-12-9-6-3 C2B pull-ups Power cleans 135/95 Push-ups For Time Mobility 5 min squat therapy – alternate pressure on each hip.

Winding up 2013, it’s been an amazing year and we hope that 2014 will be a great year for CF upheaval as well! Here is today’s wod! -15 min of double under practice or 300 double unders. -15 min of split jerk practice MetCon Partner wod 25 sit-ups 10 overhead box step-ups 45/25 (24″) 25Continue reading “122813”

Again guys it’s getting to be crossfit games open time, so look for the conditioning workouts to start ramping up a bit. We will still be drilling strength of course. The ugly top three movements in the open are snatch 14%, burpees 12% and thrusters 9%. This means if you don’t feel solid in anyContinue reading “122713”

Strength Front squat 1×10@60% 1×8@65% 1×7@70% 1×6@75% 1×4@80% 1×3@85% MetCon 50 burpees 50 wallballs -Then- 3 rounds of 10 pull-ups 10 thrusters 95/65 For time It’s about time for the crossfit open to roll around! Here are the 14 open movements that have been used in the past few years. We will start practicing!

Strength Back squat 12 min EMOM 7 reps at 60% MetCon 7 pull-ups 14 burpees 21 double unders 12 min AMRAP

Good Saturday workouts all around this am! Skills Squat clean Working pause and 3 position cleans. Muscle up Working transitions and pulls Metcon 1. 21 double unders 15 walking lunges front rack 95/65 9 pull-ups 12 min AMRAP ***150 sit-ups 2. 25 wallballs 15 squat cleans 185/115 50 HSPU 15 muscle ups 75 kb swingsContinue reading “122113”

Strength Back squat 1. 20 min to establish 1RM 2. 2×15 at 50% if established 1RM. MetCon 15 kb swings 53/26# 15 burpees 15 kb swings 400m run 4 rounds for time Mobility 10 minutes of squat therapy – try to keep your toes straight!

Hope everybody is enjoying the holidays! And who can beat 70 degrees in December? 🙂 Strength Deadlift 1×10@65% 1×8@70% 1×6@75% 1×4@80% 1×3@85% 1×2@90% 1×1@93% MetCon 10 pull-ups 15 wallballs 20 push-ups 4 rounds ** 30 boxjump buyout ** Mobility 10 min squat therapy ** try to keep you toes straight! **