Friday 7.27.18 Endurance WOD
Warm-up “Thunderstruck” Every time the song says thunder: 1 burpee Metcon 21-15-9-6-3 Calories on the rower Barbell thruster med ball cleans box jumps med ball sit ups *** 25 minute time cap Set the gym up in stations of equipment. The intention of this is pure endurance- the athlete must find a moderate pace and […]
Thursday 7.26.18 CrossFit
Strength 1): Paused Front Squat (EMOM 7 @ 70% FS) – 2 Second pause on each rep 2) Deadlift (EMOM 3, 3 TNG Deadlifts @ same weight as Front Squ) Intent: Week 2 of Dynamic Effort work. Your weights this week should only be slightly heavier, butall sets should be fast and done every 60s. […]
Thursday 7.26.18 Endurance WOD
Warm-up :30 downward dog :30 sec childs pose :30 sec plank hold :30 high knees :30 butt kicks :30 squat hold in bottom Metcon 6 Rounds: (32:00) 10 Double KB Front Rack Box Step-ups (5/Leg) 15 Calorie Row 20 KB side bends (10 each side) *Rest 2:00 Between Rounds Intent: Today’s workout has the intent […]
Wednesday 7.25.18 CrossFit
Skill Spend 10:00 Practicing Pistols and Rope Climbs Metcon AMRAP 25 100 Dubs 75 Calorie Row 50 Alt. DB Snatch (50,35) Rx: (45,25) L2: (35,20) (90s DU Attempts) L1: (25,15) (200 Single Unders) *Alternate Options Rowing = 400m Run or 90s Bike or Ski Erg Score = Smallest set of unbroken Dubs/SU Intent: We are […]
Wednesday 7.25.18 Endurance WOD
Warm-up Coach led 400 meter run…. Metcon Barbell Hell!! 10 deadlift- moderate weight- go unbroken 20 mountain climbers 10 front squat- moderate weight- go unbroken 20 jump squats 10 push press- moderate weight, go unbroken 20 jump rope Intent: Legs and lung burner for today. The barbell movements are intended to be unbroken, so focus […]
Tuesday 7.24.18 CrossFit
Metcon “Helen” 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Last complete 4.17.18 20min cap Intent: Classic CrossFit benchmark workout “Helen”. The strategy for this workout is highly individually based but will range from going UB on KBS/Pull-ups to splitting work into 2-3 sets as needed. Effort should […]
Tuesday 7.24.18 Endurance WOD
Warm-up 5 amrap 10 high knees 20 butt kicks 10 lunges 20 squats 10 side lunges 20 squat jumps Metcon “Choose your Poison” 50-40-30-20-10 burpees air squats sit ups OR 15 rounds of 10 burpees 10 air squats 10 sit ups ****30 minute time cap Intent: Just simply keep your body moving today. The short […]
Monday 7.23.18 CrossFit
Strength “Clean Complex” 1×1 Max Load in Complex of: 3 Deadlifts 2 Power Cleans 1 Squat Clean *All done without removing hands from the bar Metcon “Adrenaline” AMRAP 8min of ascending reps: 2 Burpee Box Jumps (24, 20) 2 Squat Cleans (135, 95) 4 Burpee Box Jumps 4 Squat Cleans 6 Burpee Box Jumps 6 […]
Monday 7.23.18 Endurance WOD
Warm-up Row Skillwork: Round 1: row 150 meters rest :30 sec Round 2: row 150 meters in less than 20 pulls rest :30 sec Round 3: row 150 m in less than 17 pulls rest :30 sec row 150 m in less than 15 pulls Metcon EMOM x 30: Min 1: 12 DB Snatch Min […]
Sunday 7.22.18 CrossFit
Strength 1a) DB Neutral Grip Bench Press 4×8 1b) Free Handstand Hold 4x15s, accumulate Intent: Loading should be challenging as well as gymnastics holds. Metcon AMRAP 15 6 DBs Hang Squat Cleans (50,35) 12 Burpees 400 Meter Run L2: (35,25) L1: (25,15) Intent: This is a deceiving workout so your pace needs to be on. […]
