Crossfit 16 minute EMOM: 1) 3-6 bar MU or 5-10 chest to bar pullups 2) 4-8 strict HSPU 3) 6-8 double kb presses with 1sec pause at top. *Touch knuckles together at bottom of each rep 4) rest B) 3… Read more »
Juliet Starrett
Saturday, June 8th 2019
Crossfit Partner WOD: I-go-you-go style for 4 rounds each: Run 200m+ 20 alternating db snatches (50/35lb) or (35/25lb) Then I-go-you go for 1 round each: 100 double unders. Then I-go-you-go for 5 rounds each: 10 toes to bar-10 db box… Read more »
Friday, June 7th 2019
Crossfit A) Deadlifts 4×6 reps @ 70-75% Superset with 50ft farmers carry walking lunge B) 50 thrusters for time (135/95lb) or (115/75lb)Every time you break 8 bar facing burpees *15 minute cap Rx-Plus155/105lb
Thursday, June 6th 2019
Crossfit A) min 0: row 1000/900m Min 6: row 500m Min 10: row 250m Min 12: row 500m Min 16: row 1000/900m *If not enough rowers, sub 2x meters on bike 5-10 minute break B) 50ft weighted tabletop bear crawl… Read more »
Wednesday, June 5th 2019
Crossfit A) Back squat: 3×3 reps tempo 3311 (3 seconds down-3 second pause)Then 3×8 (no tempo) All sets @65-70% *25 minute time cap B) 10 minute EMOM: 5 touch & go power cleans (135/95lb) , then max box jumps in… Read more »
Tuesday, June 4th 2019
Crossfit A) Go every 90 seconds for 8 rounds: Snatch high pull + Snatch + Overhead squat B) 21-18-15-12-9-6-3 burpee- Overhead squat (95/65lb) *15 minute cap Metcon Class A) Accumulate 3 minutes in a handstand. Then 150 wallballs (20/14lb). *Everytime… Read more »
Monday, June 3rd 2019
Crossfit 16 minute EMOM: 1) 5 strict pullups + 5 kipping pullups *Scale reps up or down as desired. Ex: 4+4 or 6+6 2) 4-8 strict HSPU 3) 5 per arm single arm db strict press (choose challenging weight)4) rest… Read more »
Saturday, June 1st 2019
Crossfit Partner WOD: 2 rounds of: 50 chest to bar pullups-50 squat snatches (75/55lb) or (95/65lb). Then 2 rounds of: 50 partner medball situps-50 box jump overs. Then 100 calorie row *One partner works at a time. Split up reps… Read more »
Friday, May 31st, 2019
Crossfit A) Overhead squat: 4×3 repsStart at a moderate weight and ascend in weight as form allows. Superset with 1 kb turkish get up/arm. B) 2 rounds for time of : 30 hang power cleans (95/65lb)90 double unders30 push press90… Read more »
Wednesday, May 29th, 2019
Crossfit A) Back squat: 3×3 reps tempo 3311 (3 seconds down-3 second pause). Then 3×8 (no tempo). All sets @60-65% *25 minute time cap B) 4x 2 min on 1 min off: 14/12 calorie bike erg10 thrusters (95/65lb)max burpees over… Read more »