Tag Archives: crossfit

Monday 01.08.18

Warm Up 10 Rounds 3 Burpees 4 Push Ups 5 Empty Bar Cleans Strength Power Clean Singles @75%+; Drop and Reset;  3 rounds – 2:00 on 3:00 off MetCon 5 Rounds 15 Box Jumps 15 Sumo DLHP E: 10 reps … Continue reading

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Saturday 01.06.18

9:15am Team WOD 2 person team (courtesy of CF Linchpin) 100 push jerks 90 GHD sit ups 80 ring dips 70 KB swings 60 front squats 50 bar facing burpees 40 rope climbs F: 95/65; 40/25; dip and rops scales … Continue reading

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Friday 01.05.18

Warm Up 3 Rounds Row 200m 10 Box Jump Overs 10 PVC Hang Power Snatches 1 – :30 HS Hold Strength Power Snatch Singles @65-80%; Drop and Reset 4 Rounds of :90 on; 2:30 off MetCon 12 Rounds Alternating with … Continue reading

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Thursday 01.04.18

Warm Up AMRAP 7:00 12 Goblet Squats 12 Russian Swings 12 Ring Rows Strength ack Squat 30 – 1 – 20 – 1 – 10 – 1 singles at same weight (heavy); record single load MetCon AMRAP 20 Minutes 12 … Continue reading

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Wednesday 01.03.18

Warm Up Every 2:00 for 10:00 8 Burpee Box Jump Overs 8 DB Thrusters Strength Every :90 for 9 Minutes 2 Misfit Clean Complex 70%+ of 1RM You can build throughout sets MetCon EMOM for 20 Minutes; alternate movements Row … Continue reading

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Tuesday 01.02.18

Warm Up Bike/Row 5 Rounds :20 Hard :40 Easy then 15 Light Push Jerks Strength Push Jerk 5×4 @ 80% MetCon For Time 40 Wall balls 120 Double Unders 10 Bar Muscle Ups 120 Double Unders 40 Wall balls Time … Continue reading

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Saturday 12.30.17

9:15am Team WOD 2 person teams – athletes take turns, splitting reps as needed 800m run relay (200m) 80 pistols 80 push ups 1000m row relay (250m) 80 wall balls (C: 30/20#; P: 20/14#; F: 16/12#; E: 14/10#) 80 KB … Continue reading

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Friday 12.29.17

Warm Up AMRAP 10:00 7 Empty Bar Thrusters 50 Single Unders Slow and steady pace! Strength Back Squat 5×5 at 90% 5RM MetCon 5 Rounds 7/4 strict pull ups 3 deficit HSPU 5 Squat Snatch E: ring rows; box hspu; … Continue reading

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Thursday 12.28.17

EMOM 10:00 10 Lunges 3 Strict Pull Ups Strength Push Jerk 5×5 at 75% MetCon AMRAP 15 Minutes 2 Rope Climbs 6 OHS 12 Calorie Row E:rope from seated; 55/35#; 8 cal row F: rope from seated; 85/55#; 10 cal … Continue reading

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Wednesday 12.27.17

Warm Up 3 Steady Rounds 10 Light RDLs 10 Ring Rows Run 200m Strength Deadlift 15-15-15 MetCon 5 Rounds 80′ DB Front Rack Walking Lunge 10 DB Power Cleans E: 20/10# F: 30/15# P: 40/25# C: 50/35# For the lunge … Continue reading

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