January 28, 2015919.577.0063info@crossfitzeal.com

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Class Schedule

MONDAY: CLASS WOD
TUESDAY: CLASS WOD
WEDNESDAY: CLASS WOD
THURSDAY: OPEN GYM
FRIDAY: CLASS WOD
SATURDAY: CLASS WOD
SUNDAY: OPEN GYM

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WODS & News

  • 01/28/2015
    01/28/2015
    Pause Snatch (knees), 2 On the Minute x 10, start at 55% and increase as desired (no misses) Front Squat, 1RM with 3 second pause Then: 3×3 at 80% (3 second pause in bottom, 10 second pause at top) For Time 10-9-8-7-6-5-4-3-2-1 Hang Clean Pull-Ups
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  • 01/27/2015
    01/27/2015
    A) Power Clean and Push Jerk, 7×3, add 5-10lb from last week B1) Seated Dumbbell Power Clean, 15-20 Reps B2) Dumbbell Floor Press (with band), 15-20 Reps B3) T-Bar Row, 15-20 Reps Use a moderate weight for each movement and work through B1, B2, and B3 as many times as you can in 15 minutes. […]
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  • 01/26/2015
    01/26/2015
    A) Back Squat, 5RM, 1 second pause in bottom Then: 95% x 5, 90% x 5 (no pause) B1) Rack Pull (mid shin), 4×10, heavy B2) Dumbbell Split Squat, 4×15/leg (back leg elevated) C) In 10 Minutes complete 3 Rounds of: 20 DB Thrusters 40 Grasshoppers In remaining time, complete max double unders. Aftermath: 50-100 […]
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