Thursday July 28, 2016

Posted on Jul 27, 2016 | 0 comments

Skill/Strength:

Front Squat

- 10 RM

WOD:

4 Rounds for Time:

10 Manmakers  35#/25#(Push up, L arm row, R arm row, squat clean thruster)

10 DB Box Step Ups  24″/20″

50 Double Unders

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Wednesday July 27, 2016

Posted on Jul 26, 2016 | 0 comments

Skill:

3 Rounds not for Time

2 – 3 Rope Climbs

8 Shoot throughs

50 Double Unders or 90 sec Practice

WOD:

In 4 min complete

400m Run

AMRAP Power Snatch 75#/55#

Rest 2 min

In 4 Min

400m Run

AMRAP Thrusters 75#/55#

Rest 2 min

In 4 Min

400m Run

AMRAP Pull Ups

Rest 2 min

In 4 Min

400m Run

Barbell Overhead Walking Lunge 75#/55#

 

 

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Tuesday July 26, 2016

Posted on Jul 25, 2016 | 0 comments

Strength:

Bench Press

3×5

WOD:

5 Rounds for Time

10 Handstand Push Ups

10 Back Squats 135#/95# (from the ground)

10 Bar Facing Burpees

 

 

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Monday July 25, 2016

Posted on Jul 24, 2016 | 0 comments

In honor of The CrossFit Games…

WOD:

Double DT

10 Rounds

12 Deadlifts 155#/105#

9 Hang Power Clean

6 Push Jerks

 

Fitness & Conditioning WOD:

4 Rounds

200 M Run

21 Wall Balls

18 Push Ups

15 Kettlebell Swings

12 Pull Ups

 

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Friday July 22, 2016

Posted on Jul 21, 2016 | 0 comments

WOD:

For Time:

100 Air Squats

50 Jerks 135#/95#

100 Air Squats

(15 min Cap)

then straight into

12 Min to establish a 1 RM Split Jerk from the rack

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Thursday July 21, 2016

Posted on Jul 20, 2016 | 0 comments

WOD:

EMOM 12 Min

15/12 Cal Row

2 Min Rest

EMOM 12 Min

15/12 Cal Assault Bike

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Wednesday July 20, 2016

Posted on Jul 19, 2016 | 0 comments

Strength:

Back Squat

2-2-2-2-2-2-2

*3 sec. pause on the 1st rep

WOD:

For Time

100 Toes to Bar

- every break 200 m run

 

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