Friday

A. 3×2 Snatch High Pull at 110% of 1RM Snatch – pull the bar as high as possible without turning it over.
B. 3×2 Snatch Grip Dead, work up to a heavy double – make these look like the first pull of your snatch.
C. 3×2 Snatch Grip Pause Deads, work up to a heavy double – pause for 2 full seconds at the knees.

W.O.D-
3 Rounds of-
50 double under's 
25 T2B
10 Clean and Jerks 95lb/135lb
scale as needed!  

Less then 2 weeks until our In house partner Comp at the gym! It is on August 15th at 9am...
If you still want to sign up and haven't you can! Also if you need a partner we can set you up with someone we want everyone to participate and have fun! This is for all levels we will have different divisions and 3 wods that day! We will also need judges that day as well! 
WE will be celebrating: End of Summer
                                       Jordon's 21st bday! 
                                       All our hard work this summer! 
                                       Saying goodbye to the people going off to College! 
                                       And our CrossFit Family!
BBQ/Poutluck Style for the day...we will end around 1 or 2 depends on how many heats we have! 

Wednesday

Katrin Davidsdottior

1. Strength
1×3 Push Press
2. Strength
1×2 Push Jerk
3. Strength
1×1 Split Jerk
4. Strength
2×10 Back Squat

WOD-
5min AMRAP:
5 burpee's
5 pull-ups
Rest 5 min then,
5min AMRAP:
6 Ring Dips
9 Box Jump overs

Tuesday

 

Maverick and Mazey ! Coach Kristen's Twins made an their first appearance at the gym ! 

Congrats Ryan and Kristen ! 

Clean-
A. 5×1 – Clean High Pull + Tall Clean.
*Clean High Pull – Bring bar to chest level. Tall clean – With locked out hips and knees, shrug and drop into squat. This is a technique primer. Light weights, fast movement.

B. EMOMx15, 3 Rounds:
Min 1 – 1 Squat Clean, 70%
Min 2 – 1 Squat Clean, 75%
Min 3 – 1 Squat Clean, 80%
Min 4 – 1 Squat Clean, 85%
Min 5 – 1 Squat Clean, 90%

 Conditioning
21-15-9:
Deadlifts (225/155)
400m Run

 

Monday

Monday 7.27.15

Katrin Davidsdottir
2015 CrossFit Games Champion

1. Snatch
On The 2:00 x 7
Power Snatch + Hang Squat Snatch + Squat Snatch

2. Strength
3×3 Back Squat

3. Conditioning

21-15-9:
Squat Snatch, 95/65
CTB Pull-Ups

Wednesday

Ally Bushey and Conor Nugent

1. Strength
5×5 Bench Press
Conditioning
EMOMx20:
Min 1: 15/12 Cal Row
Min 2: 15/12 Cal Assault Bike
Min 3: 200m Run
Min 4: 50 Double unders

Tuesday

1. Clean
EMOMx10: 3 Squat Cleans
2. Gymnastics Conditioning
6 sets of 60% of your biggest unbroken set of muscle ups or practice transitions
3. Conditioning
21 Thrusters, 95/65
21 KBS, 72lb/53lb
400m Run
15 Thrusters, 95/65
15 KBS, 2-pood/1.5-pood
400m Run
9 Thrusters, 95/65
9 KBS, 2-pood/1.5-pood
400m Run


Congratulations to Mr. and Mrs.Palapale who got married Wednesday July 15th in Mexico!  So Happy we were be able to be there for Lindsay and Moa Big day!

Monday

Monday 7.20.15

Austin Malleolo

1. Front Squat
Quickly work up to a heavy single
2. Snatch Grip Push Press
Quickly work up to a heavy single
3. Snatch Grip Push Jerk
Quickly work up to a heavy single
4. Snatch Balance
Quickly work up to a heavy single
5. Snatch
Quickly work up to a heavy single
6. Front Squat
Quickly work up to a heavy single

WOD
3 RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20

July

We won't post for a couple weeks, but work outs will be on the board! If your interested in starting at CrossFit Cameron Park you can e-mail us and we will get back to you when we can. We will start intros up again on July 20th. We will still have all the classes on the schedule running but we had to cancel the 9am class on Friday July 10th, and Friday 9am July 17th, sorry for any inconvenience. Drop in's are welcome if you have CrossFit experience it is a $10 drop in fee, cash or check only! 

                                             

 Belize and Mexico here we come!

 

 

 

 

 

Improve Your Ankle MobilityFrom CrossFit Invictus

Improve Your Ankle Mobility Written by Cat Blatner To achieve the perfect squat, we must first be able to achieve proper range of motion in our ankles. The foundation of most of our movement is in our feet, so if your chest is dumping forward drastically when you air squat, take a closer look at your ankle flexibility. How well are you able to achieve flexion? If the answer is that you have a 90 degree angle happening at your ankles, then you may need to spend more time on mobility in that area. Here are a few tools you
Read the full article »

Friday

Every 2 minutes, for 20 minutes (10 sets):
3 Snatch Lift Offs + Snatch
(for the snatch lift off, you’ll emulate your snatch start, raising the barbell only to the mid-knee, then pause slightly before returning it to the ground – work on perfect positioning during that first phase of the lift)
Build in loads over the course of the 10 sets from approximately 60-90% of your 1-RM Snatch.



“OHS-athon”
100 Overhead Squats* for time, 95/65
*10 Toe to Bar penalty any time the bar comes down from the overhead position.


Normal class times today and tomorrow for the Holiday Weekend! Enjoy!  
Please make sure all payments for July are payed ASAP Thank you! 

Thursday

Teams of 3:
A. AMRAP 7 of Bench Press
50 reps at 135/95
50 reps at 155/105
AMRAP at 185/135
3 min Rest
B. AMRAP 7 of Hang Power Clean:
50 reps at 135/95
50 reps at 155/105
AMRAP at 185/135
3 min Rest
C. AMRAP 7 of Dead Lift:
50 reps at 185/135
50 reps at 225/155
AMRAP at 275/185

Teams of 2 go 6 min 4 min rest 35 reps
Teams of 4 go 8 min 2 min rest 65 reps