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Double Under Practice

Tuesday Workout

Skill

Double Under Practice. 3-5 Minutes
Jump rope practice

EMOM

EMOM – 12 Minutes
Minute 1: 1 Clean + 3 jerks (adjust weight as desired)
Minute 2: 25-35 double unders

Wod

3 RFT (Burpees/DB Snatch/Lunges)
20 burpees (new standard) over dumbbell
16 alternating DB Snatches
12 Steps DB Front Lunges

Madmobi

Pigeon Stretch
Calf Stretch
Press Ups
Knee on the wall
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3 Clean EMOM

Monday, January 29, 2018
Skill
3 ROUNDS FOR QUALITY
10 alternating Turkish Get-ups
10 Wall Walks
EMOM
EMOM – 10 MINUTES – 3 CLEANS
3 Cleans (squat or power)
Good footwork and no jumping out wide with your feet

Pick the weight and adjust as desired

wod
ROW/OH SQUAT/LUNGES
3 Rounds for Time
50 calorie Row
50 Overhead Squats 105/75
50 Step Front Rack Lunges 105/75
Madmobi
Hamstring Stretch
IT Band
Shoulder Bully
Corner Stretch
Lat Stretch with Band
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Wednesday EMOM

The weather is clear, the gym is open – make sure and get your butt in here tonight!!!

Come meet our newest 2222 Coach!!!

Amy York!!

I grew up in Georgetown, Texas, and have lived in Cedar Park for 14 years. Growing up, I played many sports including softball, swimming, basketball, and soccer. In the past 5 years I have run 5 half marathons in different cities, and many 5k’s in between. I have been teaching preschool for the past two years, and am currently a swim coach, coaching swimming, from ages infant to adult. I have a love for fitness and have enjoyed training over the past 20 years. I recently joined CrossFit Cedar Park and have found a new passion for fitness!

 

Wednesday Workout

Tempo

Tempo Overhead To Shoulder
3 sets of 5 Reps at Tempo 40×0 (Up anyway)
Adjust weight as needed.

EMOM

14 Minute EMOM
Odd Minute: 3 clean and jerk
Even Minute: 12-15 toe 2 bar

MAD MOBI

Pigeon
Knee on the wall
press ups
hamstring up and over
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Gift of Giving

 

THIS WEEKEND

CrossFit Cedar Park

9:30am – Saturday Free Community Workout

 

 

spirit-of-giving

ADOPT-A-FAMILY

Please sign up or donate to help our two families.

We still need to fill a lot of spots.

Don’t have time to shop? I can help. I will be shopping to fill in the missing presents next week.

DEADLINE – Thursday, December 21st

Bring the presents wrapped and tagged to the gym.

SIGN UP

 

Friday, December 15, 2017
Core Strength
50 N 50 GHD
 
Strength
BACK SQUAT
Warm up and get hips looseWarm up weight to 80% of Max

THEN

3 Reps at 75%

THEN

1 rep tempo
105×1 (10 second negative, 5 seconds at the bottom, up AFAP and hold 1 second at the top before the next rep)
at 60% of max
then
5 Squat Jumps

REST
3 Reps at 80%THEN

1 rep tempo
105×1 (10 second negative, 5 seconds at the bottom, up AFAP and hold 1 second at the top before the next rep)
at 60% of max
then
5 Squat Jumps

REST

3 Reps at 85%

THEN

1 rep tempo
105×1 (10 second negative, 5 seconds at the bottom, up AFAP and hold 1 second at the top before the next rep) at 60% of max
5 jump squats

wod
21-18-15-12-9 ROW/BURPEE
21-18-15-12-9
Calorie Row
Burpees to a Plate
Madmobi
Pigeon
hamstring up and over
calf stretch
roll quads
shoulder band stretch

 

 

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Hill Country Christmas Family Adoption!

Don’t forget to sign up to help our two adopted families from the

HILL COUNTRY CHRISTMAS BUREAU

 

Christmas Schedule

Monday, December 25th – Closed

Tuesday, December 26th – 9:30am & 4:30pm classes only

 

Tuesday Workout

Skill

Handstand Hold
accumulate 3 minutes

Advanced – try free standing with a spotter

Deadlift Protocol

Warm up deadlifts to 80-85% (this means multiple sets of increasing weight)

Deadlifts

Deadlift Protocol – Week 2
Warm up deadlifts to 80-85%

Then
3 sets – resting 3-4 minutes between sets

3 half range deadlifts (floor to top of the knee)
Immediately followed by
6 box jumps 24/20

Deadlift 4×2
2-2-2-2

Wod

AMRAP – 8 Minutes
8 pull ups
8 toe to bar
10 wall ball 20/14

Madmobi

Pigeon
Lat Stretch
Press ups
Hamstring up and ove

 

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Front Squat Fun

Tuesday Workout

Strength

Front Squat 3×5 Together With 3×3
Front squats
5-5-5 – 70%
3-3-3

1 set to failure
40×0 tempo 8-12 reps

Wod

“Nikki”
20 minute AMRAP
9- Snatch 95/65
9- Thruster 95/65
9- Pull Ups

Madmobi

knee on the wall
press ups
pigeon
thoracic extenion

 

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Deadlift Protocol Wednesday

Workout Wednesday

Core Strength

Jack Knife Sit-Ups
50 Jack knife Sit-Ups for Time
50 Heavy Russian Swings

Strength

Deadlift Protocol
Warm up Deadlifts to 80-85%
Then
3 Sets (resting 3-4 minutes between sets)
Keep weight between 85-95%
3- Half Range Deadlifts (floor to top of knee)
Immediately followed by
6- Box Jumps 24/20
Deadlift 4×2
2-2-2-2

Wod

AMRAP – 10 Minutes
12 Squat Snatch 75/55
15 Calorie Row

Madmobi

Keg Stretch
Roll/Stretch Calves
Knee on the wall
Lat stretch
Hamstring up and over
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3 position Cleans

CrossFit Tuesday

Skill

Handstand Hold
Handstand Push Up Techinque, Skill And Strength
5-10 minutes working skill or strength

Strength

Clean Lift Off + Clean Pull + Clean
3-3-3 at 70%
3-3-3 at 75%

Wod

21 Min EMOM
Minute 1: 7 reps Renegade Row (push up, row, row)
Minute 2: 7-10 Hang Power Clean and Jerks 95/65
Minute 3: 10-12 Lunge steps

Madmobi

Pigeon Stretch
scorpion
couch/knee on the wall
lat stretch
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Thanksgiving Week

THANKSGIVING WEEK

Mon – Wed – Regular Schedule

Thanksgiving – Closed

Friday – 10am – Free  Community Workout at Cedar Park

Monday, November 20, 2017
Skill
HANDSTAND HOLD
Warm up
3 ROUNDS FOR WARM UP
5 Kip Swings
5 Snatch grip behind the neck push press (hook group when weight is on the shoulders releasing overhead)
Strength
HANG SQUAT SNATCH

2-2-2-2-2

By Feel

 2 second pause at the bottom of the snatch
wod
AMRAP 15 (PU/PP/WB)
10 pullups
10 push press 95/65
10 wallball 20/14
Madmobi
Lat Stretch Band
Hamstring up and over
Bully
Thoracic extension
press ups