Crossfit A) For time: 5 rounds of 10 V-ups-10 overhead squats (95/65lb)Then run 1 mile Then 5 rounds of 10 hand release pushups-10 front rack lunges B) Coaches choice accessory work Rx-Plus toes to bar and 115/75lb Metcon Class 3… Read more »
Juliet Starrett
Monday, September 23rd 2019
Crossfit A) Front squat: 4-5 sets x 5 reps Start @70% + ascend in weight each set as form allows *25 minute time cap B) For total time 3 rounds of:8 pullups-8 db burpee deadlifts (40/30lb) Rest 1 minute Then… Read more »
Saturday, September 21st 2019
Crossfit 30 minute partner AMRAP: 50 alt. db snatches (50/35lb)50 burpees400m run50 box jump overs50 single arm OH db lunges 400m run*One partner works at a time to accumulate total reps, except on runs where both partners run together
Friday, September 20th 2019
Crossfit A) Tempo deadlifts 4×5 reps3 second descent on each rep ~60-65% 1RM. Superset with 10-15 deficit pushups and 10 db back flies*Lighten load on deadlifts if still sore from Wednesday B) 10 minute AMRAP: 6 squat cleans (95/65lb) or… Read more »
Thursday, September 18th 2019
Crossfit A) 10-8-6-4-2 Touch and go power snatch Ascend in weight each setGo every 3 minutes for 15 minutesB) For time: 27 kipping pullups27 calorie row21 kipping CTB pullups21 calorie row15 strict pullups15 calorie row9 bar MU9 calorie row *Modification:… Read more »
Wednesday, September 18th 2019
Crossfit A) 6 minute alternating EMOM: 1) 4-10 strict HSPU 2) 6-12 straight leg kipping toes to bar Rest 1 minuteThen 6 min EMOM: 1) 5 tempo kipping HSPU (3 second descent, kip up ) 2) 5-8 strict toes to… Read more »
Tuesday, September 17th 2019
CrossfitA) For time: Run 200m-bike erg 500m-50 double unders Rest 1 minuteThen run 400m-bike erg 1000m-10 burpee box jumps (24/20″) Rest 2 minutes Repeat 2 more times for a total of 3 rounds. Metcon Class A) 6 X 2 min… Read more »
Monday, September 16th 2019
Crossfit A) Front squat 5×6 reps. Start 1st set @65% + ascend in weight each set as form allows. Superset with accessory movement of choiceB) 7 minute EMOM: minute 1) 7 power cleans + 1 jerk 2) 6 power cleans… Read more »
Saturday, September 14th 2019
Crossfit Partner WOD: 3 rounds of: 10 strict pullups-20 thrusters (95/65lb) Run 800m together 3 rounds of 20 kipping toes to bar-20 burpees Run 600m together3 rounds of: 20 hang power cleans-20 hand release pushupsRun 400m together*Split up reps as… Read more »
Friday, September 13th 2019
Crossfit Romanian Deadlift 4×10 @50-60% 1RM deadlift Superset with 10/side db bent over rows B) 12 minute AMRAP: Unbroken set of (3 power snatches-2 hang squat snatches -1 overhead squat ) (95/65lb) 30 double unders100ft farmers carry (50/35lbs)