Crossfit A) Go every 3 minutes for 4 rounds: 10 lateral box jump overs + 12 single leg kb/db DLs (6/side) B) 15 rounds for time of : 3 strict pullups or chinups- 3 burpees to a target- 6 alternating… Read more »
Juliet Starrett
Thursday, January 18th 2018
Crossfit A) 5×5-15 kipping or strict dips (ring or bar). Between rounds 20 second L-sit hang B) 400m slamball carry (50/30lb) 20 squat cleans (95/65lb) 400m slamball carry 30 STOH 400m slamball carry 20 OH lunges Rx-Plus 135/95lb Metcon Class … Read more »
Wednesday, January 17th 2018
Crossfit A) back squats: 4×10 @ 65%. Go every 4 minutes *Optional superset of 5 strict tempo toes to bar (tempo 2020) B) 10 min alt. EMOM: 1) max rep db GTOH in 30 seconds (35/25lb) 2) 50 double unders… Read more »
Tuesday, January 16th 2018
Crossfit A) Every 75 seconds x 9 rounds First 5 rounds do 1-2 snatches @ 80% 1RM or projected 1RM Next 4 rounds do 1 snatch @ 85% 1RM B) 12 minute AMRAP: 15 box jumps-15 wallballs-15 pullups Rx-Plus chest… Read more »
Monday, January 15th 2018
Crossfit A) 5×35/30 cal row or bike I-go-you-go w/ partner *25 minute cap B) 5 minute AMRAP: 6 deadlifts-7 hang power cleans- 8 shoulder to overhead (115/75lb) Rx-Plus 155/105lb
Sunday, January 14th 2018
Benchmark WOD Class Cindy 20 minute AMRAP: 5 pullups-10 pushups-15 air squats
Saturday, January 13th 2018
Crossfit A) 12 min EMOM alternating with partner 1) 5 deadlifts (70%ish of 1 RM) 2) 5-10 pull ups + 5-7 burpees B) With a partner: 200m overhead plate carry (45/25) – both partners carry their own plate 400 m run… Read more »
Friday, January 12th 2017
Crossfit A) Go every 3 minutes for 4 rounds: 12 weighted box step ups (20/18″ box) (6/side) + 5 broad jumps for max distance B) For time 2-4-6-8-10 db thruster (50/35lb) 1-2-3-4-5 rope climb 20-40-60-80-100 double unders *20 minute… Read more »
Thursday, January 11th 2018
Crossfit A) 5×5-15 kipping (or butterfly/ctb pullups). Between rounds 30 second handstand hold. Rest 1-2 minutes after each round. *15 minute cap B) 5 rounds 4 squat snatches (155/105lb)-6 burpee box jump overs-12 american kb swings (53/35lb) Rx-Plus 185/135lb and… Read more »
Wednesday, January 20th 2018
Crossfit A) back squats: 2×10 @ 65%. 1×10@ 60% Go every 4 minutes. *Optional superset of 5 strict tempo toes to bar (tempo 2020) B) 10 minute AMRAP: 5 db deadlift (2×50/35lb) + 5 db power clean + 5 db… Read more »