Crossfit A) Every 90 seconds x 9 rounds. First 5 rounds do 1 or 2 Clean +split jerk @ 80% 1RM. Next 4 rounds do 1 clean and split jerk @ 85% 1RM. B) Open WOD 16.5 : 21-18-15-12-9-6-3 thruster… Read more »
Juliet Starrett
Monday, January 8th 2017
Crossfit A) 6×3 mins on 2 min off alternating between 1 and 2. 1) Run 400m then AMRAP 4 pullups-8 pushups-12 air squats 2) Run 400m then AMRAP 5 power cleans (95/65lb) + 5 box jumps *Scale run to 300m… Read more »
Sunday, January 7th 2017
Benchmark Class Grace 30 clean and jerks (135/95lb) Rest. Then do Annie 50-40-30-20-10 Double unders Sit ups
Friday, January 5th 2017
Crossfit A) Go every 4 minutes for 4 rounds: 10-20 lateral jumps over PVC pipe + 10-15 db deadlifts B) 200m db farmers carry-30 db hang squat cleans (50/35lb)-100ft double db overhead carry-100ft db lunges *100ft is 2x length of… Read more »
Thursday, January 4th 2017
Crossfit A) 8 rounds. Go every 75 seconds 1-2 Snatch w/pause 1 inch off ground B) 5 minute AMRAP: 8 kb swings (53/35lb)-8 pushups-8 box jump overs Rest 5 minutes 5 minute AMRAP: 8 kb snatches (4/side)-8 pushups-8 box jump… Read more »
Wednesday, January 3rd 2017
Crossfit A) 8 min alternating EMOM: 1) 5-10 kipping HSPU 2) 4-8 wide grip strict pullups B) 3 rounds of 21 STOH (95/65lb)-15 power cleans-9 overhead squats EMOM 4 burpees *18 minute time cap *So every minute, including the first… Read more »
Tuesday, January 2nd 2018
Crossfit A) 5x250m row. I-go-you-go w/partner. B) 15 min alternating EMOM: 1) 5 touch and go deadlifts (225/155lb) or (275/185lb) or (315/205lb) 2) 3-6 ring MU 3) 50 double unders *Scale ring MU to swings on ring w/pull to hips… Read more »
Monday, January 1st 2018
Limited New Year’s Day Schedule Crossfit A) In 6 minutes, run 800m then max rep squat clean and jerks (135/95lb) 1 minute rest B) In 6 minutes, run 800m then max rep power snatches 1 minute rest C) In 6… Read more »
Sunday, December 31st 2017
Benchmark Class Nancy 5 rounds for time of Run 400m + 15 OH squats (95/65lb)
Friday, December 29th 2017
Crossfit A) Go every 3 minutes for 5 rounds: 10 deficit pushups + 10 weighted good mornings. B) 3 rounds of 30 secs on 1 min off: 1) bike cals 2) pullups 3) slamballs 4) single arm db push press… Read more »