Tag Archives: crossfit

Wednesday 10.11.17

Warm Up: 20 reps Strength: In 15 Minutes Find 1RM Push Press MetCon: Every 3 Minutes until failure Run 200m 12 Thrusters 3 Pull Ups Rest remainder Increase Pull Up reps by 3 each interval E: 35/15#; jumping F: 55/35#; … Continue reading

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Tuesday 10.10.17

Warm Up: 3:00 of Glute Activation 25 Hip Super Mans then 10 Rounds 6 Squat Jumps 2 Burpees Strength: Find 3RM Back Squat MetCon: For Time 21 Calorie Row 9/6 Muscle Ups 15 Calorie Row 7/5 Muscle Ups 9/6 Calories … Continue reading

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Monday 10.09.17

Warm Up: Misfit Snatch Warm Up Strength: 3 Attempts at 1RM Snatch MetCon: 5 Rounds 8 Deadlift 20 Double Unders 8 Power Cleans 20 Double Unders 8 Push Jerk 20 Double Unders E: 65/45#; SU F: 95/65#; 2x SU P: … Continue reading

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Saturday 10.07.17

9:15am Team WOD Honor the 31. Support the 1000s. The 31Heroes Project exists to honor our fallen heroes killed in action August 6, 2011 through fitness and raise funds for programs that provide support to families of all fallen military … Continue reading

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Friday 10.06.17

Warm Up: Shoulders mobility then 4 Steady Rounds 10 KB Taters 53/35lbs Run 100m Strength – compare to 08/16 Find a 3RM Deadlift MetCon – compare to 08/08 “Amanda” 9-7-5 Muscle Ups Squat Snatch E: jumping pull ups + box … Continue reading

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Thursday 10.05.17

Warm Up: Thoracic Mobility over medicine ball then 3 Steady Rounds :45 sec Goblet Squat Hold 15 Calorie Row Strength – compare to 08/10 2016 Regionals Snatch Pyramid 10 Squat Snatch 8 Squat Snatch 6 Squat Snatch 4 Squat Snatch … Continue reading

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Tuesday 10.03.17

Warm Up: Thoracic Spine Mobility Couch Stretch then 5 Rounds :30 on/ :30 off Empty Bar OHS Hold Strength – compare to 08/17 3 Attempts at Max Rep Overhead Squat at 75% Bodyweight Rest 3:00 between efforts Scores are best … Continue reading

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Monday 10.02.17 – re test week

This week is the cycle’s re-test week!! Warm Up: Run 400m then 15-12-9 Empty Bar Thrusters Shoulder Kips Empty Bar Split Jerks Strength – compare to 08/18 Find 1RM Back Squat MetCon – compare to 08/07 4 Rounds 5 Front … Continue reading

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Saturday 09.30.17

9:15am Team WOD 2 person teams: 1,000m row (250m relays) 75 burpees (one works at a time) 50 weighted push ups (45#/25#) (one works at a time) 25 partner deadlifts (#315/225#) 50 weighted push ups 75 burpees 1,000m row 10:00am … Continue reading

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Friday 09.29.17

Warm Up: 2 Rounds 10 Light Deadlifts 10 Hang Power Cleans 10 Hang Squat Cleans 10 Push Press 10 Split Jerk Use weight, but keep it very light Strength: Pause Power Position Squat Clean Warm Up 4×3 @ 40-60% 1RM … Continue reading

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