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Saturday April 14, 2018

Posted on Apr 13, 2018 | 0 comments

Open Gym 

7:30am – 8:30am

CrossFit

8:30-9:30am

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Friday April 13, 2018

Posted on Apr 12, 2018 | 0 comments

Strength:

Back Squat w/pause

4-3-2-1

*Use the heaviest weight possible for each set

*3 sec. pause at the bottom

WOD:

4 rounds for time of:

20 Wall Balls, 30/20 lbs

10 Hang Power Cleans, 185/135 lbs

M – WB to 10′

F – WB to 9′

*20 min CAP*

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Thursday April 12, 2018

Posted on Apr 11, 2018 | 0 comments

WOD 1:

For Time:

75 AB Mat Sit Ups

50 Lunge Steps

25 Hip Extensions

400 m KB Farmer Carry

25 Hip Extensions

50 Lunge Steps

75 AB Mat Sit Ups

WOD 2:

EMOM 18 Min – Alternating Minutes

Min 1: 15 Burpees

Min 2: 15 KB Swings 70/53

Min 3: 50 Double Unders

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Wednesday April 11, 2018

Posted on Apr 10, 2018 | 0 comments

WOD:

2017 CrossFit Games Regional Event 1

For time:

1200 m Run

Then, 12 rounds of:

4 Strict Handstand Push-ups

8 Chest-to-bar Pull-ups

12 Air Squats

*25 min time cap

Scale Options:

*If 1200m run takes more than 10 min – scale to 800m Run

Kipping HSPU or Box HSPU or Hand Release Push Ups

Pull Ups/ Jumping Pull Ups

 

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Tuesday April 10, 2018

Posted on Apr 9, 2018 | 0 comments

 Deadlift

5-5-5

*use the same weight across all sets

Bench Press

5-5-5

*use the same weight across all sets

**Should do at least 4-5 warm up sets for each exercise and 3-5 min rest between sets**

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Monday April 9, 2018

Posted on Apr 8, 2018 | 0 comments

Strength:

EMOM 10 min

1 Snatch

*Start light and try to add 5-10 lbs each min

WOD:

For time:

Run 800 m

75 Power Snatches, 75/55 lbs

50 Toes-to-bars

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