All posts by CrossFit Postal

Shoulders for days!

CrossFit Postal – CrossFit

Shoulder press and push press

Every minute on the minute for 12 minutes:

Odd – 3 Strict Press

Even – 6 Push Press

Base off of 75% of Strict press

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

10 Right arm DB Clean and jerks (50/35#)

10 HSPU’s

10 Left arm DB Clean and Jerks

10 Pistols

Knocking off the cabin fever!

Announcements

Regular schedule starting Tuesday, December 11th!!

CrossFit Postal – CrossFit

Front and Back squat emom

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 1 Front Squat

Even Minutes: 3 Back Squats

Barbell Loaded at 85% of 1RM Front Squat For Both Lifts

Metcon (Time)

For time:

10-9-8-7-6-5-4-3-2-1

Deadlift 225/155

*30 DU’s b/w sets

10 minute cap

Braving the storm


Announcements

CHRISTMAS PARTY!!!! The dress will be FORMAL, so dress to impress 😉
This Saturday December 8th at 7:30pm is our CrossFit Postal Christmas party!
There will be food (please bring a side if you can!)
Bring a small 10-20$ dollar gift (if you can) for dirty santa
Bring the whole family and come enjoy some games and fun!
This will be at Josh Ward’s house which is located at:
138 S Camp Road #101, Boone, NC 28607 parking will be TBD. 

CrossFit Postal – CrossFit

Metcon (Time)

3 Rounds:

10 Bar Muscle-ups

20 Push Press (135/95)

30 Ab Mat Sit-ups

40 Wallballs (20/14#)

20 minute cap

Postal kids


Announcements

CHRISTMAS PARTY!!!! The dress will be FORMAL, so dress to impress 😉
This Saturday December 8th at 7:30pm is our CrossFit Postal Christmas party!
There will be food (please bring a side if you can!)
Bring a small 10-20$ dollar gift (if you can) for dirty santa
Bring the whole family and come enjoy some games and fun!
This will be at Josh Ward’s house which is located at:
138 S Camp Road #101, Boone, NC 28607 parking will be TBD. 

CrossFit Postal – Postal Burn

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Metcon (AMRAP – Rounds and Reps)

WARM-UP:

3x

Dot drill

10-meter side shuffle

10-meter high-knee skip

30-second hollow hold progression #1 or #2 => flip to 30-second Superman hold

FOCUS:

Review “strong tree” for bracing

-Coach’s note- Prioritize bracing position over bar path

Press – Start with thumbs on outside of shoulders:

To sky = direction, bar path

Hold up the sky = overhead position

Finish – Return to start

GET READY:

1:00 wounded eagle

1:00 standing wrist stretches

MOVEMENT PRACTICE:

AMGMAP in 8:00

5 presses, markers-8# dumbbells

10 box hurdles

10 box jumps or step-ups

1 dodgeball throw to high target, 3 meters or more

GAME:

Max Stax – Using soft but sturdy items such as small crash mats or martial arts pads, create stacks for kids to split hurdle. Gradually add to the stack to allow each child to attempt his or her own max running hurdle.