WOD: 5 rounds of
10 Bench press @ 155/105#
20 T2B
30 Air squats
Monday, July 31, 2017
Friday, July 28, 2017
FRIDAY 20170728
WOD: 5 Rounds of
5 L sit pull ups*
10 Box Jumps @ 24/20"
5 HSPUs
10 GHDs
*Try and do pull ups static and unbroken.
5 L sit pull ups*
10 Box Jumps @ 24/20"
5 HSPUs
10 GHDs
*Try and do pull ups static and unbroken.
Thursday, July 27, 2017
THURSDAY 20170727
WOD: CFT
500m Row
30 Push press @ 95/65#
500m Row
30 Push press/ jerks @ 115/85#
500m Row
30 Push jerks @ 145/115#
500m Row
30 Push press @ 95/65#
500m Row
30 Push press/ jerks @ 115/85#
500m Row
30 Push jerks @ 145/115#
WEDNESDAY 20170726
STRENGTH: Front Squat 1-1-1-1-1
5 tries @ a 1 Rep Max
WOD: Complete for time
1 up to 10 Power Cleans @ 75% 1 rep max
30 Double unders
So, do 1 clean, 30 DU, 2 cleans, 30 DU , 3 cleans, 30 DU, etc. up to 10
5 tries @ a 1 Rep Max
WOD: Complete for time
1 up to 10 Power Cleans @ 75% 1 rep max
30 Double unders
So, do 1 clean, 30 DU, 2 cleans, 30 DU , 3 cleans, 30 DU, etc. up to 10
Tuesday, July 25, 2017
Monday, July 24, 2017
Friday, July 21, 2017
FRIDAY 20170721
WOD: 5 ROUNDS OF:
20 Wallball shots @ 20/14#
15 Slamball Burpees @ 30/15#
10 Pull ups
20 Wallball shots @ 20/14#
15 Slamball Burpees @ 30/15#
10 Pull ups
THURSDAY 20170720
WOD: TABATA (8min)
20 sec max reps 10 sec rest/ transition
Weighted squats 45/25# plate
Weighted push ups 45/25# plate
Try and stay consistent each round
10-15 squats, 7-10 push ups
20 sec max reps 10 sec rest/ transition
Weighted squats 45/25# plate
Weighted push ups 45/25# plate
Try and stay consistent each round
10-15 squats, 7-10 push ups
Wednesday, July 19, 2017
Tuesday, July 18, 2017
TUESDAY 20170718
STRENGTH: Push Jerks 1-1-1-1-1(5 tries for a 1 Rep max)
WOD: 10 min EMOTM
3 Push Jerks @ 75-85% of 1 Rep Max
WOD: 10 min EMOTM
3 Push Jerks @ 75-85% of 1 Rep Max
Monday, July 17, 2017
MONDAY 20170717
SKILL: 1 minute max Double under
1 min rest
2 min max D.U.
1 min rest
3 min max D.U.
WOD: 6 ROUNDS FOR TIME
18 Calories on Assault bike
3 Power Cleans @ 185/115#
1 min rest
2 min max D.U.
1 min rest
3 min max D.U.
WOD: 6 ROUNDS FOR TIME
18 Calories on Assault bike
3 Power Cleans @ 185/115#
FRIDAY 20170714
WOD: MICHELLE
15 min AMRAP (3rd minimum)
10m Waiters carry @ 44/26#
15 KB Abmat sit ups @ 44/26#
10m Farmers carry walking lunges @ 44/26#
15 KB Swings @ 44/26#
10 T2B
15 Cal on Ski Erg
15 min AMRAP (3rd minimum)
10m Waiters carry @ 44/26#
15 KB Abmat sit ups @ 44/26#
10m Farmers carry walking lunges @ 44/26#
15 KB Swings @ 44/26#
10 T2B
15 Cal on Ski Erg
Friday, July 14, 2017
THURSDAY 20170713
WOD: THROWBACK THURSDAY
CrossFit Open 17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225/155 lb.
55 wall-ball shots, 20/14-lb. ball to 10/9-ft. target
55-calorie row
55 handstand push-ups
CrossFit Open 17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225/155 lb.
55 wall-ball shots, 20/14-lb. ball to 10/9-ft. target
55-calorie row
55 handstand push-ups
Tuesday, July 11, 2017
MONDAY 20170710
WOD: 5 rounds of
20 Calories on Assault bike
15 C2B pull ups
10 Squat cleans @ 115/85#
20 Calories on Assault bike
15 C2B pull ups
10 Squat cleans @ 115/85#
Saturday, July 8, 2017
FRIDAY 20170707
WOD: 5 ROUNDS OF
200m run
10 Front squats @ 135/95#
20 Calories on Ski Erg
10 Bench press @ 135/95#
200m run
10 Front squats @ 135/95#
20 Calories on Ski Erg
10 Bench press @ 135/95#
THURSDAY 20170706
WOD: CFT
25 Pull ups
30 Push ups
35 SDHP @ 75/55#
40 Bar Facing Burpees
45 Thrusters @ 75/55#
50 Abmats
45 Thrusters
40 Bar Facing Burpees
35 SDHP
30 Push ups
25 Pull ups
25 Pull ups
30 Push ups
35 SDHP @ 75/55#
40 Bar Facing Burpees
45 Thrusters @ 75/55#
50 Abmats
45 Thrusters
40 Bar Facing Burpees
35 SDHP
30 Push ups
25 Pull ups
WEDNESDAY 20170705
WOD: 12 min AMRAP
3 Deadlifts @ 225/135#
6 Overhead lunges @ 45/25# plate
9 Box Jumps @ 30/24"
3 Deadlifts @ 225/135#
6 Overhead lunges @ 45/25# plate
9 Box Jumps @ 30/24"
Tuesday, July 4, 2017
MONDAY 20170703
WOD: 12 min AMRAP
150m run
10 spiderman push up (l+r=1)
5 Single Arm KB Swings @ 53/35# (l+r=1)
150m run
10 spiderman push up (l+r=1)
5 Single Arm KB Swings @ 53/35# (l+r=1)
Saturday, July 1, 2017
FRIDAY 20170630
WOD: 20 min EOMOTM
200m Sprints
Every 2 min Sprint 200m, resting the remainder of time until the next 2 min.
200m Sprints
Every 2 min Sprint 200m, resting the remainder of time until the next 2 min.
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