WOD:
Hang power snatch

EMOM for 5 mins
3 reps (empty bar)

EMOM for 5 mins
2 reps (light to med weight)

EMOM for 7 mins
1 rep (add weight each time until technique falters)

EMOM for 7 mins
1 rep (work down from the top weight you completed, reducing the weight each min)

Coaches’ notes:
We will work on perfecting your position for the hang power snatch/overhead position.

If you are feeling good at the end, there will be time for you to practice your movement further

The post 8-21-15 appeared first on Crossfit in Richmond, East Bay & the Bay Area | Crossfit Hale.

WOD:
Deadlift

5 – 5 (empty bar)
5 – 5 – 3 – 3 – 3 (warm up sets w/more weight)

5 – 5 – 5 – 5 – 5

For time:
30 cals airdyne
50 double unders
30 cals rower
50 double unders
30 burpees
50 double unders

Coaches’ notes:
Increasing weight from last week. Keep your back straight!

Goal of second part is to sprint through as fast as possible. Will run in heats to start so everyone can use the air dynes.

The post 8-20-15 appeared first on Crossfit in Richmond, East Bay & the Bay Area | Crossfit Hale.

WOD:
4 rounds:
Starting every 8 mins:
Run 800 meters

Each round is for time

Coaches’ notes:
You will write down your time for each round separately. Your goal is to match your time each round. If your 800m run takes more than 5 mins, scale down to 600 or 400m

The post 8-19-15 appeared first on Crossfit in Richmond, East Bay & the Bay Area | Crossfit Hale.

WOD:
“Triangle couplet”
For time: 15-10-6 of:
Thrusters (165/115)
Bar muscle-ups

Coaches’ notes:
This was Saturday’s workout from the CrossFit Games. Plan on scaling appropriately.

For bar muscle ups, scale to some version of pull ups, for Thrusters, scale weight down to something that is heavy, but not impossible (5 reps at a time).

We will spend time warming you up for both.

18 min cut off

The post 8-18-15 appeared first on Crossfit in Richmond, East Bay & the Bay Area | Crossfit Hale.

WOD:
Front Squat

5 – 5 (w 3 sec pause at bottom)
3 – 3 – 3 (warm up sets w/more weight)

5 – 5 – 5 – 5 – 5

4 rounds for time of:
5 med ball cleans
10 wall balls
15 ball toss over shoulder

Coaches’ notes:
Add weight from last week. As your front squat technique gets better, it should be easier to keep your elbows up and remain upright. Your leg strength is less of a factor if you can keep your torso straight

Goal for second part is to sprint through the movements but keep your technique, especially on the med ball cleans

The post 8-17-15 appeared first on Crossfit in Richmond, East Bay & the Bay Area | Crossfit Hale.

WOD:
“Bradley”
10 Rounds For TIme
100 Meter Sprint
10 Pull-Ups
100 Meter Sprint
10 Burpees
30 Seconds Rest

Coaches’ notes:
A fun workout, each round is pretty quick. Your score is the total time for the workout, but you should rest 30 secs after each round.

The post 8-15-15 appeared first on Crossfit in Richmond, East Bay & the Bay Area | Crossfit Hale.

WOD:
Overhead squat

5 – 5 – 5 (with barbell)

5 – 5 – 5 – 5 – 5 (go as heavy as you can with good technique)

21-15-9

Overhead squat 95/65
400m run after each round

Coaches’ notes:
20 min cut off

Goal is to keep good technique on the overhead squats, and do them as close to unbroken as possible

The post 8-14-15 appeared first on Crossfit in Richmond, East Bay & the Bay Area | Crossfit Hale.

Workout of the Day:

Deadlift

7 – 7 – 5 – 5 – 5
(warm up sets)

10 – 10 – 10 – 10 – 10
(go as heavy as you can with good technique)

Tabata 8 rounds each of (alternating)

Hollow rocks
Hang from pull up bar

Coaches Notes:
Similar to Monday, go as heavy as you can with good technique. Use the warm up to get yourself to the weights you’ll be using and do not go too heavy. If you cannot perform at least 7 reps of the movement, it’s too heavy.

REALLY important to use the warm up appropriately on this one.

For the second part, it’s just about midline stability…goal is to match your first round of hollow rocks with the last one. Scale this if you struggle to hold a good position during hollow rocks.

If you need to scale the hang up, grab one of the weird implements in the middle of the pull up rig, or use the fat bar

The post 8-13-15 appeared first on Crossfit in Richmond, East Bay & the Bay Area | Crossfit Hale.

Workout of the Day:

6 Rounds for time of:
250m Row
10 Push Press (135/95 lbs)

Coaches Notes:
The push press should be medium to heavy, but not so heavy that your technique falls apart completely.

Pair up with someone the same ability level as you if needed to share the rower. Goal is to be able to do at least 5 push press before putting the bar down the first few rounds

20 min cut off

The post 8-12-15 appeared first on Crossfit in Richmond, East Bay & the Bay Area | Crossfit Hale.

WOD:Every min on the min for 30 mins

First min – 40 double unders (or 30 secs worth)
Second min – 7 toes to bar
Third min – 20 seconds in a handstand

Coaches’ notes:
Goal is to make it through the entire 30 mins. If you are scaling, pick one skill to really focus on and scale the other two.

If double unders are your goat, prioritize those FIRST

The post 8-11-15 appeared first on Crossfit in Richmond, East Bay & the Bay Area | Crossfit Hale.