Blog Archives

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

Tuesday December 15th, 2015

CrosSFit

10′ EMOM: hang power snatch + snatch balance. Build up.

5 minutes to find heavy double hang squat snatch.

Then: Row Intervals: 1 minute max meters. 1 minute rest.

3 minutes max meters. 3 minutes rest.

5 minutes max meters. 5 minutes rest.

Sport

10′ EMOM: hang power snatch + snatch balance. Build up.

5 minutes to find heavy double hang squat snatch.

Then: Row 5 minutes max meters + 50 pushups. Rest 5 minutes.

Row 3 minutes max meters + 30 HSPU. Rest 3 minutes.

Row 1 minute max meters. 10 rope climbs

Monday December 14th, 2015

CrosSFit

15′ AMRAP: 3 Muscle Ups +

6 Box Jumps 28/24 +

9 KBS Heavy

Sport

FS: 7 rounds: 5 Thrusters (155/105+) +

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

Rest 2 minutes.