Blog Archives

Friday January 8th, 2016

CrosSFit + Sport

Back Squat 5-5-3-3-3-1-1-1.

Run: 1 mile for pace. Rest 3 minutes.

Run 1 mile for pace. Every second faster/slower = 1 burpee/pullup.

Choose the speed you want to run the mile at. Slow or fast, the 2nd mile has to match the first one!

Thursday January 7th, 2016

CrosSFit

10 x 90″: PC + HC + Jerk. Work up.

Then:

for time: 2000m row +

10 minutes to find heavy clean/jerk.

Sport

Team of 2 “I go, you go” 

100 PC 155/105++(shared),

50 C2B pullups(shared),

25 Cal Row (per person),

50 HSPU (shared),

100 Thrusters 115/75(shared). 

Wednesday January 6th, 2016

CrosSFit

Intervals: 12 x 2 minutes, rest 1 minute.

2-5 MU (you choose) + 5 DL 185/135 + max reps TTB

Sport

10 x 90″: PC + HC + Jerk. Work up.

5 minutes find heavy clean/jerk.

Finish: 200 KBS + 300 DU + 400m walking lunge

Tuesday January 5th, 2016

CrosSFit

400m farmers carry 53/35 +

10 minutes to find 1 Split Jerk Heavy +

400m farmers carry. 

Sport

Intervals: 12 x 2 minutes, rest 1 minute.

2-5 MU (you choose) + 5 Wall Balls + max reps DL 185/135

Monday January 4th, 2016

CrosSFit

TEAM of 2″I go, you go”:

100 DL 185/135 (shared),

50 Ring Dips (shared),

25 Cal Row (per person),

50 Burpees (shared),

100 KBS (shared). 

Sport

400m farmers carry 53/35 + 10 minutes to find 1 Split Jerk Heavy +

400m farmers carry + 10 minutes to find Heavy single OHS.

 

Thursday December 31st, 2015

CrosSFit

10 Rounds: 1 FS (heavy) + 2 strict pullups (heavy) + 3 Seated Box Jumps.

Rest as needed. 40 minute time cap

Sport

Hand stand practice for 10 minutes.

Then for time: 150 wallballs Every break = 300m row. Rest 5 minutes.

75 hang powern snatch 75/55. Every break = 30 double unders

Wednesday December 30th, 2015

CrosSFit

Hand stand practice for 10 minutes.

Then for time: 50 HSPU. Every break = 300m row. Rest 5 minutes.

50 Pullups. Every break = 30 double unders

Sport

10 Rounds: 1 FS (heavy) + 2 strict MU’s + 3 HPC (heavy!) .

Rest as needed. 40 minute time cap

Tuesday December 29th, 2015

CrosSFit

Thruster heavy 1-10-1-20-1-30

Tabata 4 minute: KBS. Rest 2 minutes.

Tabata 4 minutes: 10m shuttle run.

Tabata 4 minutes: mixed abz

Sport

DL 3-3-3-3-3-3-3.

10′ Amrap:
20 box jumps, 24-inch box
10 handstand push-ups

Monday December 28th, 2015

CrosSFit

DL 3-3-3-3-3-3-3

For time: 150 Wall Balls.

Sport

Thruster heavy 1-10-1-20-1-30
5RFT:
25-20-15-10-5

Burpee Box Jump Overs, 24/20
5-4-3-2-1

Rope Climbs, 15′

Wednesday December 23rd, 2015

CrosSFit

PP 3-3-3-3-3-3-3

Team of 2 for time: “i go, you go”

150 burpees,

150 KBS,

150 situps,

150 cal row

Sport

Back squat 1-10-1-20-1-30 reps

Rest 90″-2 min in between sets.

Finish w 8′ Tabata Suprise (coach’s choice!)