Strength: Snatch Grip Dead Lift- 3,3,3,3- 2 second pause at bottom. Build to heavy 3 with perfect form/ back angle + WOD: 3 Rounds: 10 Overhead Squats- 95lb/65lb- advanced athletes may scale up to 135lb/ 95lb 50 Double Unders
Continue Reading →Strength: Snatch- 1,1,1,1,1,1,1- Find 1RM + WOD: 5 Rounds 5 Wall Walks 10 Toe 2 Bar
Continue Reading →Here is the updated CrossFit schedule with Metcon and Coaching adjustments!! CrossFit Schedule April 2012
Continue Reading →Strength: Tabata Sit Ups- score by lowest reps achieved in any of the 8 sets + WOD: FOR TIME: 100 walking lunges 50 wall balls 25 ring dips 50 wall balls 100 walking lunges
Continue Reading →Strength: Front Squat @ 30×1- 3, 3, 3, 3, 3- 5 sets building in weight.** maintain tempo: 3 seconds lowering/ 0 pause on bottom/ “XPLODE” up/ 1 second pause at top **reference 4/23/12 + WOD: “BADGER” – 3 rounds 30 Squat Clean- 95 lb/ 65 lb 30 pull ups Run 800 Meters *25 min time [...]
Continue Reading →Strength: HSPU skill work- 2 reps every 30 seconds x 10 minutes + WOD: 7 min AMRAP 10 ring push ups/ push ups 10 dead lifts- 135lb/ 95 lb
Continue Reading →Strength: A: Snatch Grip Push Press- 3, 3, 3, 3, 3- 5 sets building in weight ** ** reference 4/2/12 B: Heavy Snatch Balance- 2, 2, 2, 2- 4 sets light weight, work on speed and technique + WOD: 30, 25, 20, 15, 10, 5 Rep Rounds Back Extensions Ab Mat Sit Ups Double unders
Continue Reading →Come on out and see the excitement of the games up close and personal.Three days.Brutal workouts.Tons of motivation.Rub elbows with the areas best athletes .This year crossfit franklins own coach Nick Ray and his team from 508 will be in the thick of things as well as coach Lisa Mikkelsen from CFNE going back to [...]
Continue Reading →Strength: A: Front Squat- 3, 2, 2, 1, 1- Build to a heavy single B: Max Reps @ 85% of A- 1 attempt + WOD: 15, 12, 9 Rep Rounds Kettle Bell Snatches**- R/ L- 24kg/ 16/kg Burpees **Athlete must perform 15 Kettle Bell Snatches with right arm before switching to left arm, then 15 [...]
Continue Reading →Strength: A: Snatch High Pulls – 4 x 2 @ 110% 1 RM- warm up movement, then 4 sets of 2 @ 110% of 1RM snatch. ** **Athlete must maintain control of barbell throughout entire movement B: Snatch- 2, 2, 2, 2- Build to heavy double in 4 sets **reference 3/19/12 (athlete may drop barbell [...]
Continue Reading →What is CrossFit?
CrossFit is the principal strength and conditioning program for military special operations units, champion martial artists, elite and professional athletes...and YOU!
CrossFit Franklin Journals
The BEST way to track your fitness progress is to WRITE IT DOWN!The new CrossFit Franklin Journals have pages and pages of space for you to log your workouts each day. The journals also have places to write your times or scores for the Girls, Heros and CrossFit workouts. Watch your progress, find your strengths and identify your goats. Get yours and START USING IT. You will experience an uptick in your motivation and your results. Ask about them at the front desk.