Tag Archives: crossfit

Saturday 02.24.18

9:15am Team WOD 3 rounds, 2 person teams 400m run (together) 3 rope climbs (each) – scale = wall climbs 50 deadlifts (split load) (C = 155/115#; 24/20”; P = 135/85#; 20/16”; F = 95/63#; 16/12”) 50 back squats 50 … Continue reading

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Friday 02.23.18

Warm Up 2:00 shoulder mobility then 3 rounds: 10 gymnastics kips 10 sit ups 10 light db hang c&j MetCon – WORKOUT 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and … Continue reading

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Thursday 02.22.18

Warm Up Lats mobility 5 Minute Easy Ride Rower Start slow and build to fast :60 finish Strength 10 Round EMOM 1 rep of 80% Squat Clean and Jerk MetCon 3 Rounds 40 Wall Balls Row 400/350m Rx = 20/14# … Continue reading

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Wednesday 02.21.18

Warm Up Calf mobility then 2 Steady Rounds Row 250m 10 Empty Bar Thrusters Strength Push Jerk 3×3 – Moderate, Heavy, Moderate MetCon AMRAP 12:00 30 Box Jump Overs 20 Pull Ups 10 Clean and Jerks Rx = 24/20”; 135/95# … Continue reading

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Tuesday 02.20.18

Warm Up 4 Rounds :30 Squat Hold 10 DB Push Press w/ light DBs 30 Double Unders Strength Back Squat 4×4 (Start around 80%) MetCon 21-15-9 Squat Clean HSPU Rx = 115/75# Scaled = 95/55#; ab mats Coach will provide … Continue reading

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Monday 02.19.18

Warm Up 4 Minute Slow Row then 2:00 Couch Stretch/side then 3 Slow Rounds 10 Good Mornings 10 Muscle Snatches Strength Squat Snatch 5×3 Drop and Reset (Start around 80%) MetCon AMRAP 5:00 x 2; 2:00 rest between 12 Deadlift … Continue reading

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Saturday 02.17.18

9:15am Team WOD 3 rounds: 15 Dumbbell burpees (see video) – each before moving to rows 15 Renegade rows (push up, row/row) – each **Rest 2:00** 3 rounds: 10 hang power cleans (each before moving to lunges) 25’ front rack … Continue reading

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Friday 02.16.18

Warm Up AMRAP 8:00 Row 250 5 Ring Rows 10 Sit Ups Strength Every 3 Minutes Complete 1 Set Max Rep Touch and Go Clean Round 1 75% Round 2 80% Round 3 85% MetCon AMRAP 20 Minutes 15 Front … Continue reading

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Thursday 02.15.18

Warm Up AMRAP 8:00 10 Wall Balls 10 KB Swings 10 Box Jumps Strength Front Squat 40 Reps for time @ 67.5% Rack/Unrack anytime Beat your time from last week! MetCon 8 Rounds 30 Double Unders 3 Power Snatch E: … Continue reading

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Wednesday 02.14.18

Warm Up 2 Rounds 25 PVC Good Mornings 50 Lateral Stick Jumps 2:00 ankle mobility Gymnastics: Pistols – work on skill (see video) then EMOM 10:00 Pick and # of pistols. Keep the sets small, clean and repeatable Video on … Continue reading

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