Tag Archives: crossfit

Wednesday 03.08.17

Warm Up 15-10-5 Barbell Muscle Snatch Power Snatch Overhead Squat Strength – compare to 01.18 10:00 to Find a 3RM Hang Squat Snatch -then- 6:00 EMOM of 3 hang squat snatch at 60% of 3rm Metcon – compare to 01.18 … Continue reading

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Tuesday 03.07.17

Warm Up AMRAP 7:00 7 Med ball Cleans 7 Med ball Jerks 7 Med ball Step ups on 24/20″ box (no bent elbows, ball held overhead) Strength – compare to 01.17 Find a 1RM Overhead Squat MetCon – cap at … Continue reading

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Monday 03.06.17

Warm Up 3 Rounds 12 KB Swings (light) 9 Box Jumps (short) 6 Pull Ups (each with 3 second negative, can be jumping) Strength – compare to 01.16 Find a 3RM Touch and Go Power Clean MetCon – compare to … Continue reading

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Saturday 03.04.17

9:15am Team WOD: Part 1: 1 mile run (8x200m relay) at 9:00 mark Part 2: 50 burpees at 11:00 mark Part 3: AMRAP to 20:00 split load (each does ½) 2 squat clean; 2 box jumps 4 squat clean; 4 … Continue reading

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Thursday 03.02.17

Warm Up 2:00 of Couch Stretch each side -then- 3 Rounds 40′ Broad Jump (start modest and work bigger and bigger jumps) 15 Goblet Squats Speed/Stamina: 400m run for time Skill: 10:00 for T2b – if you have them, 3x … Continue reading

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Wednesday 03.01.17

Warm Up 2:00 bottom squat hold, then 3 Rounds 15 Box Jumps 15 Hollow Rocks (be extra strict, no sloppy rocks) Strength = Thrusters Warm up: 5 reps @ 60%; 4 reps @ 70% *then set up for: EMOM 0:00-2:00 … Continue reading

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Tuesday 02.28.17

Warm Up 60′ Inch worm (each rep should have a push up) -then- Clean review & Warm-Up (power and squat) Strength Touch and Go power cleans 1×6@70% 1×5@80% 1×4@90% 1×1@97.5-100% (Pull one heavy single only if you feel good) MetCon … Continue reading

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Monday 02.27.17

Warm Up 2:00 quad stretch AMRAP 3:00 Row 500m Max Wall balls in time remaining MetCon 1: AMRAP 20 Minutes Run 400m 21 KB Swings 12 Handstand Push Ups E: 200m, 15 reps at 30/20#; 8 reps seated db press … Continue reading

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Saturday 02.25.17

9:15am Team WOD 2 person team: 100 clusters (squat clean thrusters; from the ground each time) (95/65#) 80 kb swings (53/35#) 60 power snatch 2k row (in 500m relay) 1 mile run (in 400m relay) 10:00am Hero WOD Army Captain … Continue reading

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Friday 02.24.17

Warm Up Steady AMRAP 8:00 15 Double Unders 10 Sit Ups 5 Push Ups MetCon – 17.1 Games Open WOD For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs … Continue reading

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