Blog Archives

Wednesday December 9th, 2015

CrosSFit

6 RFT:

5 OHS 135/95 +

15 DL 135/95 +

25 cal row

Sport

Clean/Jerk 10 x 1, go every 90″.

Then 10 x 2′ intervals, 1′ rest.

Odd intervals: max rounds of: 5 Power snatch 135/95 + 10 wall ball.

Even intervals: max rounds of: 5 PC/Jerk 135/95 + 10 box jumps.

Tuesday December 8th, 2015

CrosSFit

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

Then 7 rounds for time of:
7 Chest to Bar Pull Ups
7 Hang Power Snatches (115/75)
-Rest 1 min-

Sport

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

Then 7 rounds for time of:
7 HSPU
7 Clusters (115/75)
-Rest 1 min-

Monday December 7th, 2015

CrosSFit

Clean/Jerk 10 x 1, go every 90″

For TIME: 4 Rounds:
21 Box Jumps, 24/20″
18 Wall Balls, 20/14
15 Kettlebell Swings, 2/1.5-pood
12 Burpees

Sport

6 RFT:

5 pistol (L/R) + 15 OHS 135/95 + 25 KBS

Friday December 4th, 2015

CrosSFit & Sport

1/2mile run. 10 min to find 1 heavy Snatch.

1/2 mile run. 10 min to find 1 heavy clean.

 

Wednesday December 2nd, 2015

CrosSFit

Thruster Heavy 10 x 2. Go every 75 seconds.

5 x 60″ intervals, 60″ rest:

3 wall walks + max reps pistols.

Sport

20 minutes to Test: 3 RM DL + 3 RM Pullup. Alternate movements.

Finish: 5 RFT: 100 DU’s, equal rest.

Tuesday December 1st, 2015

CrosSFit

20 minutes to Test: 3 RM DL + 3 RM Pullup. Alternate movements.

Finish: 4 RFT: 500m row, equal rest.

Sport

Thruster Heavy 10 x 2. Go every 75 seconds.

THEN

5 x 60″ intervals, 60″ rest:

3 muscle ups + max reps wall balls.

Friday November 27th, 2015

CrosSFit + Sport

FS: 3 x 4 80%+, Rest 2 minutes.

3 x 6 speed 50-60% tops, rest 30″.

8 rounds for time (so 4 runs, and 4 rows):

alternate Run 300 meters (round 1) and row 300 meters (round 2)

Turkey Day WOD!

CrosSFit + Sport

Turkey Day Chipper!

Wednesday November 25th, 2015

CrosSFit

10 x 2 push jerk heavy

Then: Row 1 mile, Run 1 mile. Rest 3 minutes.

Row 1/2 mile, run 1/2 mile. Rest 2 minutes.

Run 1/4 mile, row 1/4 mile. Get a Latte.

Sport

For time: Thruster a total of 2500 Pounds (figure out weight and rep scheme ahead of time).

Perform an equal number of HSPU reps after thrusters (so if takes 25 thrusters to get to 2500 pounds do 25 HSPU.

Then immediately back into 2500 pounds of Thrusters!

Tuesday November 24th, 2015

CrosSFit

Team of 2: Run 800m buy in. Share the reps/load of the following:

Deadlift (10,000 pounds/8,000 pounds). Choose weight and reps and stick to that.

Immediately after, perform 1 HSPU for every rep needed to get to desired weight in the DL’s. 

160 Double Under buy out.

Sport

10 x 2 push jerk heavy

Then for time: 200m Front Rack Barbell carry (155/105), 22 strict pullups.

Then 100m Front Rack Barbell carry (155/105), 16 strict pullups.

Then 50m Front Rack Barbell carry (155/105), 10 strict pullups

***3 burpees everytime you drop bar during carry OR drop off pullup bar***