May 19, 2012
|
Posted by carey
One of our members, Nick, aka TEO, competed in OCCF
Michigan State Championships & Open (Olympic Lifting Meet)
We also had a team compete in the “10 Skills Challenge” at CF Macomb
CFT’s WOD:
20 Min Time Cap
Buy-in – Run 1 mile
With the remaining time:
AMRAP~
5 Power Cleans (135/95#)
9 T2B
11 Push-ups
Categories: Uncategorized
|
No Comments
May 18, 2012
|
Posted by Jim
STRENGTH
Front Squat: 1×8 @65%, 1×6 @75%, 1×4 @85%, 1×4 @90%
WOD
Run 800m
50 pull-ups (C2B if possible)
Run 800m
Categories: Uncategorized
|
No Comments
May 17, 2012
|
Posted by carey
CFT Standard Warm-up
WOD:
30 Box Jumps (24/20″)
20 Deadlifts (135/95#)
30 T2B
20 Lateral Burpees (over bar)
30 Abmat Sit-ups
20 Power Cleans (135/95#)
30 Alternating Pistols
20 Burpee Box Jumps
Categories: Uncategorized
|
No Comments
May 16, 2012
|
Posted by Jim
CFT Standard Warm-up
plus
5 min AMRAP
5 Pullups
10 Situps
15 Squats
“Grace”| Clean & jerk 135 lb |
| 30 reps for time |
Categories: Uncategorized
|
No Comments
May 15, 2012
|
Posted by carey
CFT Standard Group Warm-Up
then
3 RNFT
20 Box Jumps
20 Walking Lunges
WOD:
3 RFT~
*Note each round
20 Push Press (95/65)
20 Hand-release Push-ups
20 Pull-ups
<Rest 2 minutes between rounds>
Skill:
3 minutes of Turkish Get-Ups
SCALING THE PULL UP WITH RING ROWS
Categories: Uncategorized
|
No Comments
May 14, 2012
|
Posted by Jim
STRENGTH
Back Squat: 1×8 @65%, 1×6 @75%, 1×4 @85%, 1×4 @90%
WOD
9 thrusters 135/95
50 double-unders
7 thrusters
50 double-unders
5 thrusters
50 double unders
Categories: Uncategorized
|
No Comments
May 13, 2012
|
Posted by Jim
WARMUP
Tabata Squats
WOD
“Fight Gone Bad (3 rounds)”| Wall ball (20 lb, 10 ft target), for reps Sumo deadlift high-pull (75 lb), for reps Box jump (20″), for reps Push press (75 lb), for reps Row, for calories |
| For total points (count reps + calories) in 3 rounds |
| In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. |
Categories: Uncategorized
|
No Comments
May 12, 2012
|
Posted by Jim
The CrossFit Transformation Team did an awesome job at the CrossFit Central East Regionals in Columbus, Ohio this weekend. We are very proud of all of you! Now it is time for some well earned R&R.
Also, congratulations to Michigan’s own Julie Foucher, who destroyed everyone in the Women’s Individual Division (including shattering a World Record).
Categories: Uncategorized
|
No Comments
May 11, 2012
|
Posted by Jim
STRENGTH
Front Squat: 1×8 @65%, 1×8 @70%, 1×6 @80%, 1×6 @85%
WOD
4 rounds for time:
Run 400m
50 air squats
——————————————-
Team CFT is Tearing it Up at the CrossFit Regional Competition
Categories: Uncategorized
|
No Comments
May 10, 2012
|
Posted by Jim
WARMUP
A Whole Lot of Stuff
WOD
4 Rounds for time:
50 double unders
25 burpees
25 abmat sit-ups
Categories: Uncategorized
|
No Comments
