Posts By: Coach Tokarsky

14.07.29 Tuesday

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  Strength: OHS – 90%x1x5 Pendlay Row 5r x 3s WOD: 2 rounds 40 cal row 20 CTB 10 Hang Snatch 115/83 Cond: 15 min EMOM 1a- 1 Snatch + 5 Snatch Push Press  - 75% 1b – 2 Power Clean + Push Jerk – 75% 1c – 12 KB swings (russian)  + 9 Push …

14.07.28 Monday

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  2014 Crossfit Games winners Strength: Clean & Jerk – 80% x (2+1) x 5 Back Squat – 78%x4, 83%x1, 78%x4, 86%x1, 78%x4, 88%x1   WOD: 3 rounds 10 TTB 15 Lateral burpees 10 squat cleans 135/93 15 Lateral burpees 10 TTB Rest 3min Cond : 10Min EMOM even 1 High-Hang Snatch +1 Hang Power …

14.07.25 Friday

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  No Classes this Saturday due to the member appreciation event. Please RSVP via facebook to let us know you are coming: https://www.facebook.com/events/741955435870725/?ref_dashboard_filter=upcoming   Strength: Front Squat + Jerk – 70% x (1+1) x 5   WOD: 3 rounds 7 Snatch 135/93 7 MU or 14 Dips then 3 rounds 7 HSPU (M: Hands on …

14.07.24 Thursday

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No 3:30 class WOD: 35min cap  800m run 20 STO 95/63 30 Deadlifts 135/93 800m run 20 STO 135/93 30 Deadlifts 185/123 800m run (RX+ 20/14 Vest)

14.07.23 Wednesday

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Strength: – Snatch – 75%x1x5 – High-Hang Clean (full) – 70% (1rm Power clean) x1x5 WOD: 3 rounds RD1: AFAP rest 3min RD2: AFAP backwards Rest 3min RD3 10min Amrap 20 Cal row 5 Power Cleans 165/113 20 burpees 5 Power Cleans 165/113 Cond: 3 rounds (2 min per round) 4 x 25m Sled push AHAP …

14.07.22 Tuesday

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  Member Appreciation Day/ Cornhole tournament Saturday  July  26th at 3pm. Please RSVP via Facebook event page   Strength: – OHS – 70%x1x3 WOD: 4 rounds 30 Dubs 20 Pull – ups 10 Single arm snatches 53/35 (total) Rest 2min Cond: 14 min EMOM Odd- 2 Power Snatch + Snatch – 70% Even – 2 …

14.07.21Monday

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  Strength Clean & Jerk – 75%x1rx5s Back Squat – 75%x4rx3s WOD: 3 RFT 400m Run 40 Wallballs 20/14 Cond : 10Min EMOM even  - 2 Snatch Deadlift +1 High-Hang Snatch – 70% ODD – 3 Deadlift – 95% of 1RM Clean (clean grip)

14.07.19 Saturday

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  Volume: Snatch – 70%x2, 75%x2, 80%x1, 85%x1, HS; 90%x2x2 (% of HS) Clean & Jerk – 70% x (2+1), 75% x (2+1), 80%x1, 85%x1, HS; 90% x (2+1) x 2 (% of HS) Back Squat – 83%x4, 88%x1, 83%x4, 91%x1, 83%x4, 93%x1 Push Press – 75%x5x5

14.07.18 Friday

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Strength: Front Squat + Jerk – (2+1) RM WOD: 3RFT (Time each round individually) 3 Squat Cleans @ 80% 1RM 2 Bar MU or 3 Dips 4 Deadlifts 50 Dubs 2min Rest Cond: 10 min EMOM (single bar)  Even- 7 Bent Row ODD – 2 Hang snatch @ 75%  

14.07.16 Wednesday

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Strength: Snatch – 2RM Front Squat – 80%x3, 85%x1, 80%x3, 88%x1, 80%x3, 91%x1 Wod 4 rounds for time 5 TTB 15 Cal Row 5 TTB 15 Wallballs 20/14 5 TTB 2 min rest Cond: 10 min emom even – 2 High-Hang Clean + 1 Clean – 75% odd – 6 Press – 75% (reset bar …

14.07.15 Tuesday

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  Strength: Power Clean – 3RM OHS – 3RM WOD: 4 rounds 25 KB swings 53/35 25 Targeted Burpees (6In) 25 KB swings 3min rest Cond: 10min emom Odd: 2 Snatch Deadlift + 1 Snatch – 75% Even: 5 Snatch Push Press @ 75%

14.07.14 Monday

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Strength: Clean + Front Squat + Jerk – 3RM Back Squat – 80%x6, 85%x1,  80%x6, 88%x1, 80%x6, 90%x1 WOD: 45 thursters 95/63 45 pull-ups Cond: Snatch Deadlift + High-Hang Snatch + Snatch – 75% x (1+1+1) x 5 Halting Clean Deadlift (upper thigh) + Finish – 103%x3x5 85 push-ups  

14.07.12 Saturday

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  Volume: Snatch – 70%x2, 75%x2, 80%x1, 85%x1, HS; 80%x2x3 (% of HS) Clean & Jerk – 70% x (2+1), 75% x (2+1), 80%x1, 85%x1, HS; 80% x (2+1) x 3 (% of HS) Back Squat – 78%x4, 83%x1, 78%x4, 86%x1, 78%x4, 88%x1 Push Press – 70%x5x5  

14.07.11 Friday

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Strength: Power Clean – 75%x2x5 WOD: 3rounds for time 5 STO 135/93 10 OHS 15 BB Rows Cond: 10min Emom ODD: Front Squat + Jerk – 80% x (2+1) Even: Hang Snatch – 75% x2r