9.2.15

Posted: September 2, 2015 in Uncategorized


CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Bench Press (1 RM)

3000m Row (Time)

Cool Down (Static Stretch) (No Measure)

9.1.15

Posted: September 1, 2015 in Uncategorized


CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Movement Prep (No Measure)

Thruster Prep

-FS

-PP

-Thruster

-Add load

Kipping Pull Up

-progression

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Cool Down (Static Stretch) (No Measure)

8.31.15

Posted: August 31, 2015 in Uncategorized


CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Front Squat (1 RM)

1-Mile Run (Time)

Max Effort 1-Mile Run

Cool Down- AirDyne Flush (No Measure)

8.28.15

Posted: August 28, 2015 in Uncategorized


CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Snatch Progression (No Measure)

Dip,Stand

Dip, Drive

Dip, Hinge, Stand

Dip, Hinge, Drive

Dip, Hinge, Drop, Stand

Dip, Hinge, Drop, Drive

OHS

Dip, Snatch

Dip, Hinge, Snatch

Dip, Hinge, Drop, Snatch

Snatch (1 RM)

Cool Down (Static Stretch) (No Measure)

8.37.15

Posted: August 27, 2015 in Uncategorized


CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Metcon (Time)

Teams of 3:

A. Air Dyne, Max Cal

B. Prone Plank

C. 50 Double Under + 400m Run

3 Rounds
Station “C” is the time setting interval

Cool Down (No Measure)

RomWod Session

8.26.15

Posted: August 26, 2015 in Uncategorized


CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Movement Prep (No Measure)

Individually prep the DL & Press

Strict Press (1 RM)

Deadlift (1 RM)

Cool Down (Static Stretch) (No Measure)

8.25.15

Posted: August 25, 2015 in Uncategorized


CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Shoulder-to-Overhead, 115# / 75#
9 Toes-To-Bar

Cool Down- AirDyne Flush (No Measure)

8.24.15

Posted: August 24, 2015 in Uncategorized


CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Back Squat (Establish 1 RM)

1000m Row (Time)

Max Effort 1000m Row

Cool Down (Static Stretch) (No Measure)

8.23.15

Posted: August 23, 2015 in Uncategorized


CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here

Cool Down (Static Stretch) (No Measure)

8.22.15

Posted: August 22, 2015 in Uncategorized


CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Metcon (Time)

-Teams of 2-

AMRAP- Row 40 Cal

3 Hang Power Clean/ 9 Wall Ball

AMRAP- Row 40 Cal

10 Dead lift/ 10 Bar Hopping Burpee

AMRAP- Row 40 Cal

5 Thruster/ 15 Double Under

I-(95/65)

II-(115/75)

III-(135/95)