Author Archives: 256tech.net
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Big NASTI 2020 Champions
We are so proud to present to you the 2020 Big NASTI Champions! CrossFit Protocol hosted the 5th annual North Alabama Supertotal Team Invitational, or The Big NASTI, on January 25, 2020. This event combines Powerlifting and Olympic Weightlifting into one big team ladder event. Each gym/box provides one team of 10 athletes composed ofContinue reading “Big NASTI 2020 Champions”
Couch to CrossFit 2020
Working out is miserable…when you try to do it alone without a plan. It makes us feel lost and self-conscious and anxious. We feel completely unprepared and dread every minute. This makes most of our efforts to get healthy doomed from the start. We can help you overcome that. We want to show you aContinue reading “Couch to CrossFit 2020”
Training January 20th – 26th
SUNDAY “This is the last website post that will list the week’s workouts. Workouts will now be posted through SugarWOD, our new workout tracking system. To view workouts, click the gray bubble at the bottom right of this website that says “WODs” or download the free SugarWOD app to your phone and get the fullContinue reading “Training January 20th – 26th”
Training January 13th – 19th
SUNDAY 2:30 pm ROM WOD- mobility for CrossFit 3 pm Coach’s Choice WOD MONDAY Complex: 2 Hang Power Snatches + 3 Overhead Squats Find a max in the complex: 2 Hang Power Snatches + 3 Overhead Squats -then- “Double Date” AMRAP 15:15 Hang Power Snatches @ 95/65#15 Overhead Squats @ 95/65#15 Pushups150m Hill Run ——————————– ThunderdomeContinue reading “Training January 13th – 19th”
Training January 6th- 12th
SUNDAY 2:30 pm ROM WOD – mobility for CrossFit3 pm Coach’s Choice WOD MONDAY “Air Walker” AMRAP 20:200m Run50 Double Unders3 Rounds of “The Hang Chief” 1 Round of “The Hang Chief”:3 Hang Power Cleans @ 135/95#6 Pushups9 Air Squats ———————————- Thunderdome #1 Max Effort: Back SquatDynamic Effort: 2-Board Bench PressHomework: Hip Extensions TUESDAY BackContinue reading “Training January 6th- 12th”
Training December 30th- January 5th
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY No 6:30 pm Class 3 RM Back Squat E2MOM for 8 Rounds3 Back Squats Start the first round with one pair of plates on the bar (any plates).Build to a 3RM as the rounds progress. -then- “Joker” For Time: 1-2-3-4-5-6-7-8-9-10: Toes to Bar 10-9-8-7-6-5-4-3-2-1:Continue reading “Training December 30th- January 5th”
Training December 23rd – 29th
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Classes at 11:30 am and 4 pm. Open Gym 12:30 pm – 3:30 pm “Belly Flop” 21-15-9:Box Jump Overs @ 24/20″Power Cleans @ 115/80# Chest to Bar Pullups Front Squats @ 115/80# Lateral Barbell BurpeesPush Jerks @ 115/80# *Time Cap: 25 min TUESDAY Closed. Continue reading “Training December 23rd – 29th”
Training December 16th- 22nd
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Coan Deadlift Program Week 10 *All Percentages are Calculated from your Goal 1RM, not your current 1RM. Deadlift 1 set x 1 rep @ 100% TUESDAY “Lynne” 5 roundsBench Press: one set of max unbroken reps @ bodyweight/ 80% bodyweightStrict Pullups: one set ofContinue reading “Training December 16th- 22nd”