Blog Archives

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!)

Tuesday December 22nd, 2015

CrosSFit

9 minute workout: first 3 minutes max reps DL 185/135,

2nd 3 minutes max reps box jumps,

3rd 3 minutes max reps PC 135/95. Rest 5 minutes.

6 minute workout: first 2 minutes max rep PP 95/65,

2nd 2 minutes max rep jump lunges,

3rd 2 minutes max reps G-T-OH 95/65. Rest 3 minutes.

3 minute workout: 1 min max rep 45/35 barbell hang power snatch,

1 minute max rep burpees,

1 min max rep thrusters 45/35.

Sport

9 minute workout: first 3 minutes max reps OHS 135/95,

2nd 3 minutes max reps box jumps,

3rd 3 minutes max reps FR Lunges135/95. Rest 5 minutes.

6 minute workout: first 2 minutes max rep clean/jerk 135/95,

2nd 2 minutes max rep pistols,

3rd 2 minutes max reps Rope Climb. Rest 3 minutes.

3 minute workout: 1 min max rep 135/95 barbell hang power snatch,

1 minute max rep burpees,

1 min max rep thrusters 135/95.

Monday December 21st, 2015

CrosSFit

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

Rest 90″-2 min in between sets.

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

Sport

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

Team of 2 for time: “i go, you go”

150 barbell thrusters 45/35,

150 DL 135/95,

150 pullups,

150 V Ups

Friday December 18th, 2015

CrosSFit + Sport

9 rounds: 2 Split Jerk (heavy) + 20 DB walking lunges

Thursday December 17th, 2015

CrosSFit

DL 15-12-9-6-3 ascend weight.

Team of 2: “I go , you go” for 7 rounds each:

5 PC + 5 C2B pullups

Sport

DL 15-12-9-6-3 ascend weight.

Team of 2: “I go , you go” for 7 rounds each:

5 FS 185/135+ 5 C2B pullups

Wednesday December 16th, 2015

CrosSFit

FS: 7 rounds: 5 FS (heavy!) +

200m run (has to be FAST. No jogging here).

Rest 2 minutes.

Sport

15′ AMRAP: 3 Muscle Ups +

6 TTB +

9 Wall Ball