6/23/2017 – Friday – Watch Elle at the 2017 USAW Youth Nationals

 

Here’s a great shot of Elle at the 2016 USAW National Youth Championsips. 

 

Elle moves up into the 35kg weight class this year and is looking to put on a strong performance and hopefully come home with her second National Championship. She’s been training hard all year and is ready to go!  Her session starts at 9:45am on Friday morning.  Click here for the livestream —> F35kg 11-13 White Platform 

*****

Tier 1

A) Front Squat 7×2
*Start at 70% and work up

B) AMRAP 7
50 Single Unders
12 Front Squats

Tier 2

A) Front Squat 7×2
*Start at 70% and work up

B) AMRAP 7
50 Double Unders
12 Front Squats 115/75

Tier 3

A) Front Squat 7×2
*Start at 70% and work up

B) AMRAP 7
50 Double Unders
12 Front Squats 135/95

Competitor

A) As a team of 2 (mf)…For Time:
60 Synchro Front Squats 185/125
*200m run every drop

B) As a team of 2 (mm or ff)…For Time:
80 Toes to Bar (Partner hangs)
70 Kipping HSPU (Partner holds HS)
60 Hang Power Snatches 135/95

6/21/2017 – Wednesday

 

Come on out to the CFO parking lot (aka Prison Yard) for a friendly and fun afternoon on July 15th!

All proceeds from this event go to cover travel expenses for Leka and Team Endgame Athletics – all heading to Madison to compete in the CrossFit Games!

Registrants will be placed into balanced teams. These teams will be coached by Leka and members of Team EGA. Workouts will be accessible to all levels. Workouts to be announced on the day of competition. Your coach will help your team strategize and guide you to glory.  Competition is open to anyone!  Please share and sign up!

The competition will be followed by a celebratory BBQ.

WHERE:  CrossFit Oakland — 1313 67th Street, Emeryville, CA
WHEN:  Saturday, July 15th — Deadline to register: Wednesday, June 28th!!!

Competition starts at 11 am
BBQ starts at 3 pm

Email info@endgameathletics.com to register and get placed on a team.

Suggested Donation:

Competition + BBQ: $75
Competition Only: $60
BBQ Only: $20

CASH or CHECK (Endgame Athletics) only. Please bring cash or check to your respective gym home to confirm your registration.
All proceeds benefit Leka’s and Team Endgame Athletics’ Madison travel fund.

*****

Tier 1

A) EMOM 15
1- 5 Pushups + 2-3 Wall Walks
2- 8-10 Box Jumps
3- 20 KB Swings

B) 3 Rounds For Time:
100m Farmer’s Carry
12 Toes To Bar
12 DB Snatches

Tier 2

A) EMOM 15
1- 1 Wall Walk + 10-12 Shoulder Taps
2- 8-10 Box Jumps 24/20
3- 20 KB Swings 53/35

B) 3 Rounds For Time:
100m Farmer’s Carry DB 45/30 KB 53/35
12 Toes To Bar
12 DB Snatches

Tier 3

A) EMOM 15
1- 5-7 HSPU + 10-12 Shoulder Taps
2- 8-10 Box Jumps 30/24
3- 20 KB Swings 70/53

B) 3 Rounds For Time:
100m Farmer’s Carry DB 70/50 KB 70/53
12 Toes To Bar
12 DB Snatches

Competitor

A) EMOM 15
1- 10-20m HS Walk
2- 8-10 Box Jumps 30/24
3- 3-5 Heavy Tire Flips

B) 3 Rounds For Time:
100m Farmer’s Carry 100/70
20 Toes To Bar
10 DB Snatches

Accessory

Strength-
5x (1 Hang Clean + 1 Clean)
*75-85% range

Gymnastics-
For Time:
21-15-9
Deficit HSPU (M 45+25 / F 45)
DB OH Squat 80/55

Metcon-
4x20m Prowler Sled Pull 180/120
*Tie the battle rope to the prowler and pull
*Rest 2 minutes between efforts

6/20/2017 – Tuesday

Tier 1

A1) 5x (3 Clean Pulls + 1 Hang Power Clean)
*Start at 70% of 1RM Clean

A2) 5×10 Pushups

B) 3 Rounds For Time:
400m Run
9 Hang Power Cleans
9 Shoulder to OH

Tier 2

A1) 5x (3 Clean Pulls + 1 Hang Clean)
*Start at 70% of 1RM Clean

A2) 5×10 Deficit Pushups

B) 3 Rounds For Time:
400m Run
9 Hang Power Cleans 115/75
9 Shoulder to OH 115/75

Tier 3

A1) 5x (3 Clean Pulls + 1 Hang Clean)
*Start at 70% of 1RM Clean

A2) 5×10 Ring Dips

B) 3 Rounds For Time:
400m Run
9 Hang Power Cleans 135/95
9 Shoulder to OH 135/95

Competitor

A) 30 Minutes Assault Bike
*70-80% effort for total calories

B) Swim Session
3 Rounds For Time:
200m Freestyle
100m Recovery Stroke (breast/side/back)

C) Spend at least 20 minutes on mobility

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