Crossfit A) 10-8-6-4-2 push press. After each set 50ft db lunge. *Try to increase push press weight every round. *Rest as needed between rounds. B) 15 minute alternating EMOM: 1) 15-20 wallballs 2) 200m run w/wallball 3) rest Rx-Plus run… Read more »
Workout of the Day
Tuesday, October 24th 2017
Crossfit A) Back squat. Work up to a heavy triple. Then do 2×3 @ 85-90% of heavy triple if time remaining. *25 minute cap B) 8 minute ascending ladder: 3 pullups-3 power clean and jerks (115/75lb)-6-6-9-9 etc etc.. Rx-Plus 135/95lb… Read more »
Monday, October 23rd 2017
Crossfit A) Every 30 seconds for 8 minutes: 1 snatch @ 70% 1RM B) 50 toes to bar 40 db box step ups (35/25lb) (20/18″box) 30 ring dips 20 db burpee deadlifts 10 wallwalks Rx-Plus 50/35lb db Metcon Class A)… Read more »
Friday, October 20th 2017
Crossfit A) 8 minute alternating EMOM: 1) 10-16 pistols 2) 8-16 kipping pullups B) 5 rounds of: 10 hang squat snatches (75/55lb)-20 lateral hops over the bar Rx-Plus A) chest to bar pullups B) 95/65lb Metcon Class 30 min AMRAP:… Read more »
Thursday October 19th 2017
Crossfit A) 1 mile run warmup B) 4 rounds of 30 secs on 45 secs off: 1) slamballs (50/30lb) 2) calorie bike/row/ski erg/true form 3) burpee tuck jumps 4) russian kb swing 5) double under Metcon Class Row 1000m for… Read more »
Wednesday, October 18th 2017
Crossfit A) 12-10-8-6-4 db strict press. After each set 1 lap rig double kb front rack carry. *Try to increase db weight every round. Rest as needed between rounds. B) 3 rounds: Row 500m-18 deadlifts (135/95lb)-12 front rack lunges-9 STOH…. Read more »
Tuesday, October 17th 2017
Crossfit A) Back squat deload: 4×10 @50%, speed focus. After each set, 3 seated box jumps @ challenging height B) 15 minute AMRAP: 20 wallballs-20 abmat situps-20 box jumps (24/20″) Metcon Class Partner WOD: 400m run w/45/25lb plate 50 plate… Read more »
Monday, October 16th 2017
Crossfit A) Every 30 seconds for 7 minutes 1 clean and jerk @ 65% 1RM. Quality/consistency emphasis. B) 6 rounds of 1 rope climb-5 strict HSPU-12 db single arm overhead lunges (50/35lb). Rx-Plus 2 rope climbs (one w/legs + 1… Read more »
Saturday, October 14th 2017
Crossfit Partner WOD: 100 db snatches (50/35lb) 50 hand release pushups 100 calorie row 50 db snatches 25 hand release pushups 50 calorie row *One person works while the other person rests Rx-Plus HSPU Metcon Class A) 10 minute… Read more »
Friday, October 13th 2017
Crossfit A) Every 3 minutes for 12 minutes complete 7-10 dips + 5-10 strict toes to bar B) 50 air squats 1 round DT (155/105lb) 40 air squats 1 round DT 30 air squats 1 round DT 20 air squats… Read more »