Strength & Performance Academy

Today’s Workout of the Day is:
For time,
4 Rounds,
400m Medicine Ball Run
40 Medicine Ball Walking Lunge
20 Wall Ball
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March 12th, 2010 | Category: Workout of the Day | Comments (19)

Today’s Workout of the Day is:
2 Position Snatch (High Hang & Floor), 5 sets x 5 reps @ 65%
Clean Shrug 5 sets x 3 reps @ 50% of Deadlift
Snatch Push-Press (Behind the neck), 3 sets x 3 reps @ 100% of Shoulder Press
Post loads to comments
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Have you used the Open-Gym? How’s that working for [...]

March 11th, 2010 | Category: Workout of the Day | Comments (22)

Today’s Workout of the Day is:
‘Helen’
For time,
3 Rounds
400m Run
21 Kettlebell Swings (m:24kg,w:16kg)
12 Pull-Ups
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Compare to 9 Sep 09
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March 10th, 2010 | Category: Workout of the Day | Comments (13)

Today’s Workout of the Day is:
Overhead Squat, 8×4 sets @ 60%, 65%, 70%, 75%
Plank 4×30 second hold
Front Squats, 5-5-5-5-4 @ 65%, 70%, 75%, 80%, 85%
Side Plank 5×15 second hold each side
Post what skill you’re working towards from our Levels, plus loads to comments
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March 9th, 2010 | Category: Workout of the Day | Comments (15)

Today’s Workout of the Day is:
High Hang Clean, 5 sets of 5 @ 70%
Snatch Grip Deadlift, 3 sets of 3 @ 50% of Deadlift
Behind The Neck Split Jerk, 3 sets of 2 @ 80%
Then work on flexibility!!!!!
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March 8th, 2010 | Category: Workout of the Day | Comments (13)

Today is:
10am – 11am
Skills Training
11am – 12pm
Snatch
1-1-1
Clean & Jerk
1-1-1
During the strength cycle we will be using Saturdays as max testing on the lifts.
Post thoughts on week 1 of this training phase and loads to comments
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March 6th, 2010 | Category: Workout of the Day | Comments (13)

Today’s Workout of the Day is:
‘Pull, Push, Jump’
For time,
3 Rounds
10 Clean & Jerk (m:60kg,w:40kg)
10 Box Jumps
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March 5th, 2010 | Category: Workout of the Day | Comments (19)

Today’s Workout of the Day is:
Hang Power Snatch, 5×3 sets @ 60%, 65%, 70%
Deadlift, 10×3 sets @ 55%, 30 second rest between sets
Push Press 10×3 sets @ 60%, 65%, 70%, superset with Pull-Ups, 5×3 sets or as many as possible
‘Everything I’ve ever done was out of fear of being mediocre.‘
Chet Atkins
Post any thoughts to comments
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March 4th, 2010 | Category: Workout of the Day | Comments (19)

Today’s Workout of the Day is:
For time,
3 Rounds
30 Wallball
20 Press-Ups
10 Burpees
200 Single-Unders
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Mud Madness! Can everyone who has put their name forward for March Madness please pay by the end of the week.  We need to get the forms away
CrossFit Kinetics

March 3rd, 2010 | Category: Workout of the Day | Comments (13)