Crossfit Every 4 minutes for 40 minutes alternate between A and B A) Run 300-400m + 15-20 kb swings (53/35lb) B) Row 400-500m + 5/side single arm kb thrusters Metcon Class 5 minute AMRAP: 4 rounds of Cindy (5 pullups-10… Read more »
Juliet Starrett
Wednesday, September 5th 2018
Crossfit A) Power snatch + snatch. Every 90 seconds for 7 rounds. *Start at a medium weight and ascend in weight as form allows B) 4 rounds for time of: 10 hang power snatches (95/65lb) 30 double unders 10 front… Read more »
Tuesday, September 4th 2018
Crossfit A) 4×10 back squat @65% B) 8 minute AMRAP: 8 high box jump overs -8 slamballs (40/30lb)-8 toes to bar Metcon Class 10 minute alternating EMOM: 1) 1 turkish get up/side 2) 100ft heavy farmers carry. Rest 5 minutes… Read more »
Monday, September 3rd 2018
Labor Day Workout Partner workout: 10 rounds – you go, I go (5 rounds each) In two minutes, complete 5 squat cleans (135/95) (185/135) then max calories on the bike for the remainder of the time. Buy out: 400m Farmer’s… Read more »
Sunday, September 2nd 2018
Benchmark WOD Jackie For time: 1000m row 50 thrusters (empty barbell) 30 pullups
Saturday, September 1st 2018
Crossfit A) 9 min EMOM 1) 8-15 push ups 2) 6-8 DB snatches (50/35) (70/50) 4) Max sit ups 5 min rest B) 3 rounds 3 min max calorie row/bike 1 min rest 3 min AMRAP 10 burpee box jumps-10… Read more »
Friday, August 31st 2018
Crossfit A) Every 4 minutes for 16 minutes: 8 sumo deadlifts + 45 second weighted plank B) 3 rounds for time of : 20 hang power cleans-20 front squats-20 push press (95/65lb) Rx-Plus 115/75lb
Thursday, August 30th 2018
Crossfit For time: Run 1 mile Then 21-15-9 wallball-burpee Run 1 mile Then 21-15-9 wallball-pullup *35 minute time cap *Scaling option: Scale run to 3/4 mile Rx-Plus Chest to bar pullup Metcon Class A) 5 rounds for time of :… Read more »
Wednesday, August 29th 2018
Crossfit A) 2 split jerks Go every 90 seconds for 7 rounds *Start at a moderately challenging weight. Ascend in weight as form allows B) 18 min EMOM for max reps at each station: 1) deadlift (155/105lb) 2) pushups/handstand pushups… Read more »
Tuesday, August 28th 2018
Crossfit A) 4×10 back squat @60% B) In 6 minutes complete: 150 double unders then max reps db burpee box step overs (35/25lb) (20/18″) Rx-Plus 50/35lb dbs Metcon Class A) 3 rounds: Hill run w/slamball + 20 slam ball squats… Read more »