Crossfit A) 12 minute alt. EMOM: 1) 8 tempo db strict press (2020) 2) 6-8 tempo ring row (2020) 3) rest B) 13 minute AMRAP: 5 squat snatches (135/95lb)-10 toes to bar-15 kb swings (53/35lb)
Juliet Starrett
Sunday, August 26th 2018
Benchmark WOD Double Helen 6 rounds for time: Run 400m 21 kb swings (53/35lb) 12 pullups
Saturday, August 25th 2018
Crossfit Partner WOD: 10 rounds for time Run 200m (with partner) 6 power cleans (155/105lb) (185/135lb) 12 chest to bar pullups 18 box jump overs *Split up reps as needed
Friday, August 24th 2018
Crossfit A) Every 4 minutes for 16 minutes: 12 -14 back rack lunges (6-7/side) + 12 bent over rows B) With a partner 5×30/25 calorie row (each). I-go-you-go style.
Thursday, August 23rd 2018
Crossfit A) 2 min on 2 min off until you complete 100 thrusters (75/55lbs) Buy in each round with 8 burpees+ 8 box jumps+8 db snatches (53/35lb) (4/side) then max thrusters in remaining time Time Cap: 10 rounds *Scaling options:… Read more »
Wednesday, August 22nd 2018
Crossfit A) Every 2 minutes for 8 rounds: 1 snatch balance + 1 OH squat w/2 second pause *Ascending weight as form allows B) 12 minute alternating EMOM: 1) 7-14 CTB pullups 2) 5 V-ups+ 10 kb swings (53/35lb) +… Read more »
Tuesday, August 21st 2018
Crossfit A) 4×10 back squat @55% B) 8 minute ascending ladder: 3-6-9-12..etc etc power clean and jerk (135/95lb) 35 double unders after each set of clean and jerks Metcon Class A) 20 minute AMRAP: 20 kb suitcase deadlifts (10/side) (70/53lb)-20… Read more »
Monday, August 20th 2018
Crossfit A) 12 minute alt. EMOM: 1) 4-8 tempo strict pullups (Tempo 2020) 2) 4-8 tempo strict ring/bar dips (2020) 3) 30 second side plank (switch sides every round) B) 2 rounds for time of: Run 600m 30 slamball or… Read more »
Saturday, August 18th 2018
Crossfit Partner WOD 30 minute AMRAP 200M heavy farmers carry, switching off with your partner as needed 800 m run together Then, one person working at a time, complete: 60 push presses (95/65) (135/95) 60 box jumps 60 weighted sit… Read more »
Friday, August 17th 2018
Crossfit A) 4 rounds for quality: 10 weighted pushups-5 false grip ring pullups-20 second ring support hold *Scale to 10 strict pushups unweighted or 10 strict pushups with hands on elevated box *Scale ring pullups to banded strict pullups, or… Read more »