BLOG

  • 08202014

    1) Tempo Ring dips

    4x3 5 seconds at the bottom 10 seconds at the top

    2) 5 Rounds for time

    15 pull ups

    20 push ups

    50 double unders

    3) Hollow body hold

    3x1:00


  • 08192014

    1) 5x10 Kettlbell Clean and press AHAP

    2) 5 Rounds

    10 KB Push press

    30 Air squats

    10 deadlifts

    rest 1:1


  • 08182014

    1) 5x10 KB Snatches AHAP (5L/5R)

    2) 10min AMRAP of

    7 PWR snatches 95/65

    14 OHS

    200m run

    (Use he same weight for all three movements)

    3) V-ups (For every time you broke during a round perform 5 v-ups)


  • 08162014

    1) In teams of 2 complete CrossFit games workout 14.5 (doubled) one team member works at a time while partner rest, the work can be distributed how you see fit.

    42 Thrusters 95/65

    42 Bar facing burpees

    36 Thrusters 

    36 Bar facing burpees

    30 Thrusters

    30 Bar facing burpees

    24 Thrusters 

    24 Bar facing burpees

    18 Thrusters 

    18 Bar facing burpees

    12 Thrusters 

    12 Bar facing burpees


  • 08152014

    1) 10 Hill sprints rest walk back

    2) 50 Man makers for time AHAP

     


  • 08142014

    1) Tempo strict pull-ups

    4x5 Fast up/ 3 sec down

    2) 4 Rounds for time

    200m plate carry

    15 T2B

    20 Russian KBS AHAP

    3) AB wheel

    5x7 


  • 08132014

    1) EMOM for 15 minutes perform 2 C&J@65% of 1RM

    2) 4 Rounds

    200m run

    20 Box jumps

    20 Burpees

    Rest 1:1


  • 08122014

    1) EMOM for 15min perform 2 snatches@65% of 1RM

    2) 15min AMRAP

    7 HSPU

    10 Ring dips

    13 Pull ups

    3) 2 Rnds of

    1min plank

    1min paloff press (right)

    1min paloff press (left)


  • 08112014

    1) Back Squat 5x3 AHAP

     

     2) 5 Rounds of:

    20 Walking lunges

    50 Double unders

    3 Pwr cleans@70% of your max clean

    Rest 1:1


  • 08092014

    Good bye Laurie!

     

    WOD and food start at 1100.

     

  • 08082014

    Strength

    1) Find a RM back squat

    2) 6x10 Ab wheel

    Cond

    For 21 minutes 

    Min 1- 100m Run

    Min 2- 7 DL@70%

    Min 3- 9 Pull ups 


  • 08072014

    Skill

    5x3 Static strict pull up

    :10 below bar/ :05 above bar

    Cond

    3 Rounds for time 

    30 TTB

    50 DU

    30 Wall balls 20/15

     

RSS Feed