Tag Archives: crossfit

Monday 08.07.17

Testing Week 1 of 2 Warm Up: 2 Steady Rounds 10 Push Ups 5 Strict Pull Ups Run 200m Strength: Find 1RM Strict Press MetCon: 4 Rounds 5 Front Squats 1 Gasser (Sprint 100m out and back) 5 Power Cleans … Continue reading

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Saturday 08.05.17

9:15am Team WOD 6 rft:: 10 mu (each, taking turns) 40 front rack lunges (each, taking turns) F: assisted pull ups/dips; 65#/35# P: bar MU or 10 c2b/10 ring dips; 95#/65# C: ring; 135#/95# 10:00am Hero WOD Marine Corps Sgt. … Continue reading

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Friday 08.04.17

Warm Up 4 Rounds 10 Goblet Pause Squats 10 Sit Ups 15/10 Calorie Row Strength – compare to 06/16 15:00 to Find 2RM Bench Press MetCon – compare to 06/16 AMRAP 25 Minutes Row 300/250m 21 Overhead Squat 21 Pull … Continue reading

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Thursday 08.03.17

Warm Up 3 Rounds 100 Single Unders 10 Hang Power Snatches 10 Overhead Squats Strength – compare to 06/15 Find 1RM Snatch Complex = Power Snatch + Squat Snatch + Hang Squat Snatch MetCon – compare to 06/15 AMRAP 10 … Continue reading

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Wednesday 08.02.17

Warm Up 2 Steady Rounds 25 Push Press w/ Empty Bar 15 Burpee Box Jump Overs Strength – compare to 06/14 Find 3RM Sumo Deadlift – NO BOUNCE MetCon – compare to 06/14 3 Rounds 2 Rope Climbs or 10 … Continue reading

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Tuesday 08.01.17

Warm Up Row 100m+ Run 100m for 5:00 -then- Barbell warm-up Strength – compare to 06/13 Find 1RM Clean Complex = Squat Clean + Front Squat + Jerk MetCon 1 – compare to 06/13 AMRAP in 5:00 Max reps @ … Continue reading

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Monday 07/31/17 – Re Test Week

Re-Test Week Warm Up 3:00 of Glute Activation 2:00 of Couch Stretch Each Side -then- 3 Rounds 10 Tempo Goblet Squats (:03 down, :02 pause, :01 up) 10 Squat Jumps onto a box Strength – compare to 06/12 Find 1RM … Continue reading

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Saturday 07.29.17

9:15am Team WOD 50 back rack walking lunges 40 pull ups 50 box jumps 40 DU 50 hang power cleans 40 t2b 50 sdhp 40 burpees 50 slam balls 40 supermans 50 wall balls 10 wall climbs C = 95/65, … Continue reading

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Friday 07.28.17

Warm Up 30 Band Pull Aparts then 30 Jump Squats 30 Calorie on AAB/Rower Strength EOMOM for 14 Minutes Full Snatch + 2 Hang Snatch + OHS AHAP. Weight can move up and down across seven sets MetCon 3 Rounds … Continue reading

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Thursday 07.27.17

Warm Up Row 300m then 5 Rounds 5 Light Front Squats 5 Light Push Jerks Strength Power Clean and Push Jerk 5×5 @ 75%+. Complete Reps in Singles. Rest 2 Mins between sets (heavier than last time) MetCon “Whittman” 7 … Continue reading

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