Pure Cross Training

Going Incognito…

mjv1ciAs you know, we have a lot going on here… And for that reason, the daily workouts will probably not be posted as regular as it has been. Just remember, those workouts were for General Physical Preparedness (GPP). Each athlete who comes into the gym requires different goals make general workouts less effective to the overall direction of the gym athletes. If you want to follow a good daily simple yet effective general workout program, follow Crossfit.com. If you want to be a warrior, to train in beast mode, then stop by and lets make it happen!

Recovery – 3/1/2015

IMG_8575Rest/Recovery

Weekly Memory Verse:

But they that wait upon the Lord shall renew their strength; they shall mount up with wings as eagles; they shall run, and not be weary; and they shall walk, and not faint.” – Isaiah 40:31 (kjv)

Image from: unknown

Workout – 2/28/2015

imagesMet 1: 7-6-5-4-3-2-1 RFT
    Snatch @ 155#
    Burpee’s over Bar

 

Met 2: 5 RFT
    Handstand Walk @ 25 ft.
    25 Dumbbell Thrusters @ 25#
    Bear Crawl @ 25 ft.
    25 Pull-Ups (Strict)

 

Met 3: 1 RFT
    100 Box Jumps @ 24′

 

Image from: unknown
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Workout – 2/27/2015

IMG_6762Strength: 
    3 Back Squat @ 90% | 9rds EM
    3 Chin-Ups @ 45# + 3 Dips @ 45# | 9rds EM

 

Met 1: 7 Min AMRAP
    HSPU
    Muscle-Up
    Push-Up
    Double-Under
    Overhead Squat @ 95#
  + 1 Rep every round
  + 7 Min for Every 5th Round completed

 

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Workout – 2/26/2015

apple-new-sloganStrength:
    3 Presses @ 90% | 9rds EM
    30 Snatch Presses @ 75#

 

Olympic Lift: Clean & Jerk
    5 @ 80%
    3 @ 90%
    10 Hang @ 75%
    10 Power @ 60%
    5 @ 85%
    Find 1 RM (3 Attempts)

 

Met: “Grace” For Time
    30 C&J @ 135#

 

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Workout – 2/25/2015

workout_deadlifts-big-musclesStrength: 
    3 Deadlft @ 90% | 9rds EM
    3 Pull-Ups @ 45# | 9rds EM

 

Met 1: “Fran” 21-15-9 RFT
    Thrusters @ 95#
    Pull-ups

— 5 Min Rest then:

Met 2: 7 min AMRAP
    1 HSPU
    1 Muscle-Up
    1 Push-Up
    1 Double-Under
    1 Air Squat
    +1 Rep every Round

 

Image from: Muscle.iuhu.org
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Workout – 2/24/2015

IMG_9670Strength:
    3 Bench Presses @ 90% | 9rds EM
    30 Snatch Abs @ 75#

 

Olympic Lift: Snatch
    5 @ 80%
    3 @ 90%
    10 Hang @ 75%
    10 Power @ 60%
    5 @ 85%
    Find 1 RM (3 Attempts)

 

Met: For Time
    30 Snatches @ 135#

 

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Memory Verse

verse_be7149504d4ebe43ca9839fe93291d6c_ISA 4031But they that wait upon the Lord shall renew their strength; they shall mount up with wings as eagles; they shall run, and not be weary; and they shall walk, and not faint.” – Isaiah 40:31 (kjv)

Image from: ArtisanMetalShop.com

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