Thursday 8.16.18 Endurance WOD
Warm-up MINI workout! 100 m jog 3 burpees 5 sit ups x 3 100 m jog 3 wall balls 5 lunges Metcon 200 m run 21 burpees 21 sit ups x 5 Rest 2 minutes when done, then, 200 m run 21 wall balls 21 overhead lunges with the wall ball x 5 ***30 min […]
Wednesday 8.15.18 CrossFit
Metcon Prep 3 Rounds 7 OHS 7 Burpees 7 Calorie Row + weight & repeat Metcon AMRAP 3 21/15 Calorie Row 21 Lateral Erg Burpees Max Overhead Squats (75,55) – Rest 3min – AMRAP 3 18/13 Calorie Row 18 Lateral Erg Burpees Max Overhead Squats (95,65) – Rest 3min – AMRAP 3 15/11 Calorie Row […]
Wednesday 8.15.18 Endurance WOD
Warm-up Plank vs. Burpees Partner up. 1 partner rows to 150 m every meter over or under 150 equals 1 burpee the pther partner must do Each partner rows 4 times. 7 burpee cap on the over or under! Metcon 10 Rounds For Time:(40:00 Cap) 18 Calorie Row 15 Wall Balls(20/14#) 12 KB Swings(53/35# American) […]
Tuesday 8.14.18 CrossFit
Strength Push Jerk (4×2 @ 80%, every 90s Then, 4×1 @ 85%, every 60s.) Intent: Final week of Jerk work. Today we’ll perform 4 sets of 2 with 80% and 4 sets of 1 with 85%. Work on being perfect on each set. Metcon Metcon (Time) For Time: 800m Run 50 Box Jumps (24,20) 40 […]
Tuesday 8.14.18 Endurance WOD
Warm-up 10 super slow squats 20 calf raises :30 wall sit 40 mt climbers 50 jumping jacks 40 high knees :30 wall sit 20 butt kicks 10 plank jacks (hold a plank and open and close legs) Metcon A.) 5 Rounds: (25:00 CAP) 1:00 Side Plank (30s L + 30s R) 30 Jump Lunges (15/Leg) […]
Monday 8.13.18 CrossFit
Strength Front Squat (1RM, 4,3,2,1.1.1 Every 2min) Intent: Have a plan in place in terms of how much weight you’re going to add each set. Metcon Prep 2 rds at game speed 4 Power Cleans 4 Burpee Bar Hops + weight & repeat Metcon “Full Speed” 21-15-9 Power Cleans (135,95) Burpee Bar Hops Rx: (115,75) […]
Monday 8.13.18 Endurance WOD
Warm-up :30 at each move High knees Butt kicks Lunges Rest Hang from rig Plank Burpees Rest X 3 Metcon 12 AMRAP 10 Box Jumps 20 DB snatchs (10 L, 10R) 30 sit ups Rest 2 minutes 12 AMRAP 10 Burpees 20 DB clean (10 L, 10R) 30 Russian twist 80% effort today. Consider where […]
Sunday 8.12.18 CrossFit
Strength AMRAP 10 DB Split Squats x 8 ea. 1-Arm KB Rows x 8 ea. Single Arm Farmer Carry x 100 Ft Intent: All strength work should be for quality today. Each repetition should be perfect Metcon AMRAP 20 15 Russian KBS (70,55) 12 Goblet Squats (70,55) Run 400 Meters Rx: (55,35) L2: (45,25) L1: […]
Sunday 8.12.18 Endurance WOD
Warm-up 6 AMRAP :30 calf raises :30 wall set 10 jumping jacks 10 long lunges Metcon A.) Every 2min x 10min: (5 sets) 10 DB Bent Over Rows (5/side) 10 DB Hammer Curls (5/side) B.) 3 x 8min AMRAPs w/2min Rest btwn(28min) Station 1: Up ladder x 2s (2,2/4,4/6,6…etc) KB Swings Row Calories Station 2: […]
Saturday 8.11.18 CrossFit
Metcon “Fight Gone Bad” Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest Last completed 4/21 Intent: Benchmark workout that is intended to be done with light loads. The goal here is to stay consistent as this is a high-rate of […]
