Wednesday, April 30

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Hey All … Big Bad Squat Day today !!! … Come build that ass! … Enjoy!

GET WARMED UP

3 rounds /10 each

Pull-ups ~ Push-ups ~ Sit-ups ~ Squats

 

Mobility Circuit

PVC Shoulders & Hips

Burgener Warm-up w/pvc

 

BE SKILLED

Muscle Squat Clean

10 sets of 1 @50% … 0:20 rests

 

GROW STRONG

Squat

8 reps @50% … 6 reps @60% … 4 reps @70%

2 reps @80% … 1 rep @90% … 1 rep @90%+ … 1 rep @90%+

 

WORK HARD

Squat

5 minutes … 20 reps … @80% of today’s last successful single

 

SWEAT

3 rounds

20 Kb Lunges (10 each leg) @35/53/70#

10 T2B

Tuesday, April 29

It's not the load that breaks you down, it's the way you carry it. - Lena Horne, Singer --> more motivation at http://www.fitbys.com #fitness #motivation #bodibuilding #gym #quotes #fitbys #workout #sport #pump #crossfit

Hey All … Dynamic Effort Anterior today … That means developing speed through your press efforts … Fast & Powerful … Enjoy!

GET WARMED UP

BB Complex

4 rounds /3 reps each

Deadlift ~ SDLHP ~ Hang Power Clean ~ Jerk

 

Mobility Complex

PVC Shoulders & Hips

Burgener Warm-up w/pvc

 

BE SKILLED

Turkish Get Ups

Practice, from the floor … A press into the overhead seated position … You will not be coming off the floor … Work to a fast press … Think speed off the floor

Then

6 sets of 2 reps, with 0:30 rests

complete the left side before moving onto the right

 

WORK HARD

AMRAP 12min

with a plate @45/25#

10 Swings

10 yard Sprint ~ Over 30″ box ~ 10 yard Sprint

10 Sit-up Complex*

 

* Sit-up Complex*

Twist Left & touch the plate to floor

Twist Right & touch the plate to floor

Perform a sit-up

Monday, April 28

tomorrow-motivational-picture-quote

Hey All … Got a little challenge for your Met~Con today … Little lift, little bodyweight and a little run … Come see … Enjoy!

GET WARMED UP

Jump Rope

6 rounds @ 1:00 /0:30 rest

 

Mobility Circuit

PVC Shoulders & Hips

Burgener Warm-up w/pvc

 

BE SKILLED

Squat Snatch

work to your WOD weight

 

WORK HARD

4 rounds

15 Overhead Squats

15 Hand Release Push-ups

15 Pull-ups

60 yard run

Sunday, April 27

 

Hey All … Start of “Partner Paleo Challenge” … Get on in here for your measurements, photos and baseline WOD! … Coach Hilary is waiting !!! … Enjoy!

GET WARMED UP

3 rounds /10 each

Pull-ups ~ Push-ups ~ Sit-ups ~ Squats

 

Mobility Circuit

PVC Shoulders & Hips

Burgener Warm-up w/pvc

 

SKILL

Clean & Jerk

Work to your WOD weight

 

WOD

“Grace”

30 Clean & Jerks

Rx: 95/135# … Scaled: 65/95#

Friday, April 25

HowStuffWorks "How Poker Works"

Hey All … “Deck of Cards” … Does it make you wince? … If not, you obviously haven’t experienced the “joy” of playing cards with CFHM … Come see … Enjoy!

GET WARMED UP

Run Warm-up

Animals

Mobility Complex

PVC Shoulders & Hips

Burgener Warm-up

 

BE SKILLED

Pistols = 20 each leg

Dips = 30

 

WORK HARD

“Deck of Cards”

= Run                     = Kb SDLHP

 = Kb Squats       = Burpees

 

Thursday, April 24

Hey All … Max Effort Day … Come pick up some heavy Sh*t … Enjoy!

GET WARMED UP

3 rounds /10 each

Pull-ups ~ Push-ups ~ Sit-ups ~ Squats

 

BE SKILLED

Squat Snatch

from the power position (high on the thigh)

15 sets x 1 rep w/0:15 rests

 

GET STRONG

Deadlift

Reps: 5, 5 ~ 3, 3, 3 ~ 1, 1, 1

17 minutes

 

WORK HARD

Just get this done …

15 Goblet Lunges each leg @35/53/70#

20 Thrusters @45/75/95#

40 Weighted (plate) Sit-ups & Press Overhead @10/25/45

Wednesday, April 23

Hey All … Wondering what happened to the nice warm weather ??? … Well, get on in here and we will warm you up … With a Dynamic Effort day … Enjoy!

GET WARMED UP

Run Warm Up

Animals

Mobility Circuit

PVC Shoulders & Hips

Burgener Warm-up w/pvc

 

GET FAST

Speed Bench Press w/elastics

8 sets of 3 with 0:30 rests between sets

 

WORK HARD

AMRAP 3 minutes

5 Hand Release Push-ups

10 Sit-ups

2:00 Rest

AMRAP 3 minutes

5 Kb Swings @53/35#

10 Air Squats

2:00 Rest

AMRAP 3 minutes

5 Pull-ups

10 Box Lateral Step-up & Over

2:00 Rest

AMRAP 3 minutes

5 Kb Snatch

10 Burpees

Tuesday, April 22

Turkish Getup

Hey All … A spirited morning here at The Mill … Can’t wait to show you what we have in store … So pack up your gear … Load up your attitude and get on in here with the rest of the Family! … Enjoy!

GET WARMED UP

2 ladders of 5

(1each, 2 each, 3 each, 4 each, 5 each, Repeat)

DL High Pull

Hang Squat Clean

Thruster

 

Mobility Circuit

PVC Shoulders & Hips

Burgener Warm Up w/PVC

 

BE SKILLED

Hang Squat Cleans

8 minutes of practice

 

Tire Flip Review … 5 min

TGU’s Review … 5 min

WORK HARD

2 rounds

Row 500m (timer)

TGU

Tire Flip

*Perform TGU’s & Tire Flips each for as long as it took you to row the 500

Monday, April 21

Guy Back Squat 2

Hey All … Happy Patriot’s Day! … Even if you are going to enjoy the Boston Marathon today, there is still time to get in here and “enjoy” the WOD … So pack it up and get going … Enjoy!

GET WARMED UP

Run Warm Up

Mobility Circuit

PVC Shoulders & Hips

Burgener Warm-up

 

BE SKILLED

Jump Rope

5 minutes … Practice your double unders

 

Kb Speed Swings

5 sets of 6 reps … 0:30 rests between sets

 

Squat

Work up to your WOD weight

 

WORK HARD

5 rounds @ 80%(1RM) Squat

0:30 Standing Hold

0:30 to perform 4 Squats

0:30 Standing Hold

0:45 Double Unders

0:15 Rest/Transition

Friday, April 18

Picture

Hey All … Hot & Heavy today … Max Effort … Get Strong! … Enjoy!

GET WARMED UP

100 kb moves

Mobility Circuit

PVC Shoulders & Hips

Burgener Warm-up

 

BE SKILLED

Snatch Balance

8 sets x 2 reps on the 0:30

 

GROW STRONG

OverHead Squat

3,3,3 ~ 2,2,2 ~ 1,1

17 minutes

 

SWEAT

40 Squat Clean & Jerks @135/115#

EMOM = 60 yard run

20 min cap