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Friday Night lights

Posted on May 15, 2016 at 5:45 AM Comments comments (0)

AMRAP 6 min

10x Pull ups

10x Hang power cleans

10x Push Jerks

*Two people per team, one person working at a time. Alternate after each round.

Goebel 5/12/16

Posted on May 12, 2016 at 4:35 PM Comments comments (0)

1. Warm up

  • T/S smash
  • Long axis shoulder distraction
  • One arm super shoulder extetion
  • 2 arm shoulder ext
  • Pec opener
  • Banded hangclean simmulation


2. MU progression
  • 20x Hollow body rocks
  • 20x belly rocks
  • 10x Pull and pause
  • 10x Pull and pause and transition
  • 10x Banded transitions
  • 3 Max Unbroken MU Sets - 30 second rest between Sets
  • 10x Negatives


3. Metcon - 15 min AMRAP
  • 200 meter run
  • 15x Hang Power Clean 115lb
  • 10x Shoulder to Overhead 115lb
  • 5x Deadlifts 115lb


4. Weakness - 3 rounds
  • 400 meter run
  • 40x Double unders
  • rest 30 seconds

 

#JGtothepodium

Posted on May 11, 2016 at 5:50 AM Comments comments (0)

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"Amanda"

For time:

 

  • 9x Squat Snathes 135/95
  • 9x Muscle Ups
  • 7x S. Snatches
  • 7x MU
  • 5x S. Snatches
  • 5x MU

 

This Friday w/ CFTV crew

Posted on May 11, 2016 at 5:50 AM Comments comments (0)

11:00 Friday. 

1. Regional Squat Snatch ladder ish - For time

  • 10x 165
  • 8x 175
  • 6x 185
  • 4x 195
  • 2x 205

 11 minute cap


2. Regional Event 6 spin off

  • 1000 meter run/row
  • 50x Bar Facing burpees
  • 10x Overhead Squat 165lb
  • 500 meter run/row
  • 25x HSPU
  • 5x Overhead Squat 165lb

 

3. Regional event 3

  • 104x wall ball
  • 52x C2B pull ups

 


I'll be in Atlanta with the

Posted on May 10, 2016 at 11:15 PM Comments comments (0)

 OX! 

Dr. Ryan and Dr. Kari are traveling to Atlanta to cheer our good friend Eric Oxley on next weekend (May 20th - 22nd) while he competes in the CrossFit 2016 Atlantic Regional competition. Eric competes for a chance to go to the CrossFit Games.  #coachespass #honored #ktb


1 (9) Noah Ohlsen 1 (350) 3 (430) 2 (140) 2 (314) 1 (07:38)

2 (16) Travis Mayer 2 (326) 7 (430) 4 (138) 1 (314) 2 (08:05)

3 (91) Thomas Nay 10 (322) 23 (426) 5 (138) 25 (273) 28 (08:55)

4 (94) Irving Hernandez 11 (320) 24 (425) 19 (129) 35 (270) 5 (08:08)

5 (103) Ryan Elrod 11 (320) 52 (423) 6 (137) 21 (275) 13 (08:31)

6 (129) Ben Smith 22 (312) 1 (430) 52 (127) 7 (283) 47 (09:06)

7 (144) Mark Oliver 35 (304) 55 (423) 14 (130) 33 (270) 7 (08:10)

8 (150) Jacob Anderson 41 (302) 37 (425) 20 (129) 10 (280) 42 (09:03)

9 (154) Craig Williams 22 (312) 5 (430) 26 (128) 68 (262) 33 (09:00)

10 (163) Mark Hutchinson 17 (317) 32 (425) 45 (127) 11 (279) 58 (09:12)

11 (166) Kirk Gibson 14 (318) 60 (423) 43 (127) 5 (284) 44 (09:04)

12 (167) Dominick Maurici 76 (293) 8 (430) 24 (128) 36 (270) 23 (08:46)

13 (183) Aaron Hanna 20 (313) 6 (430) 138 (119) 9 (280) 10 (08:24)

14 (202) ZA Anderson 14 (318) 13 (428) 14 (130) 47 (266) 114 (09:35)

15 (221) Nathan Trevillian 22 (312) 46 (424) 41 (127) 49 (266) 63 (09:15)

16 (235) Julian Serna 51 (298) 72 (347) 93 (122) 4 (290) 15 (08:34)

16 (235) Jeremy Lancaster 39 (303) 25 (425) 7 (136) 143 (252) 21 (08:44)

18 (238) Tommy Caputo 32 (306) 28 (425) 65 (125) 55 (264) 58 (09:12)

19 (239) Gary Helmick 100 (288) 53 (423) 38 (127) 26 (273) 22 (08:45)

20 (245) Daniel Petro 57 (297) 45 (424) 60 (126) 14 (277) 69 (09:20)

21 (253) Eric Oxley 64 (296) 50 (424) 66 (125) 29 (271) 44 (09:04)

22 (273) Benjamin Williams 47 (299) 36 (425) 66 (125) 13 (277) 111 (09:34)

23 (281) Jake Berman 4 (325) 162 (343) 63 (125) 43 (267) 9 (08:22)

24 (286) Lex Ozias 14 (318) 15 (428) 135 (119) 117 (255) 5 (08:08)

25 (287) Chandler Smith 2 (326) 64 (423) 156 (118) 32 (271) 33 (09:00)



39 days out

Posted on January 15, 2016 at 7:15 AM Comments comments (0)



A) Warm up

  • 10x PVC pass thrus
  • 10x PVC overhead squat
  • 10x Inch worm push ups
  • 10x Hollow body rocks
  • 10x Candle Stick
  • 10x Kipping Pull ups
  • 5 minutes of handstand work ie: HSPU, walks, free standing with a partner
  • Take 10 - 12 minutes to warm up to a Heavy Snatch - roughly 80-85% of 1RM

B) Metcon - Monday Mashup - 27 minute running clock

0:00 - 10:00

Reps of 7, 6, 5, 4, 3, 2, 1 for time of:

  • Handstand Push ups - Sub push press (135/95lb) if scaling
  • Squat Cleans 135/95lb

*If you finish rest until 10 minute mark. If you don't finish in 10 minutes, no rest for you, move on to the next task.


10:00 - 17:00

In 7 minutes establish a 1 Rep Max Snatch

*rest between 17:00 - 20:00


20:00 - 27:00

AMRAP in 7 minutes of:

  • 7x Power Cleans 135/95lb
  • 7x Burpees over bar
  • 7x Chest 2 bar pull ups

 

Collart Chiro

Posted on January 15, 2016 at 6:45 AM Comments comments (0)

Check out our new site

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Posted on January 15, 2016 at 6:20 AM Comments comments (0)

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