9am and 10am only! Conditioning: AMRAP Repeats Every 2 mins for 8 mins do: 15 Goblet Squats, 53/35 lbs 30 Double Under – rest 2 minutes. Every 2 mins for 8 mins do: 10 Dumbbell Box Step-ups, 40/25 lbs 12… Read more »
Dan Broughton
Wednesday, December 30th
Skill: Kipping Pull Ups – 1 Max set of kipping pull ups (if banded strict, use a band that you can get ~10 pull ups)Then 3 sets of 60% of max set Conditioning: For time: 50/40 Bike Calories 25 Pistols… Read more »
Tuesday, December 29th
Weightlifting: 6 Sets of 2 Split Jerks w/ 2 second pause in dip and 2 second pause in catch @ 65-75%. Focus on control and stability into the position. Conditioning: Chipper – For time (20 min cap) 20/15 Row Calories… Read more »
Monday, December 28th
Consistency test #1 (retest in 6 weeks): Every 5 mins for 30 mins do: 10 Strict Pull-ups 15 Toes-to-bars 20 Push-ups 25 Wall Balls, 20/14 lbs. *Score is fastest and slowest rounds* Core: “Tabata” – V Up (Alternating)s : 8… Read more »
Sunday, December 27th
Hero WOD: Abbate: For time: Run, 1 mi 21 Clean & Jerks, 155/105 lbs Run, 800 m 21 Clean & Jerks, 155/105 lbs Run, 1 mi U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the… Read more »
Saturday, December 26th
Conditioning: For time: 10 Dumbbell men Maker, 35/20 lbs 20 Toes-to-bars 30 Dumbbell Front Rack Lunges, 35/20 lbs 40 AbMat Sit-ups Row, 1000 m 40 AbMat Sit-ups 30 Dumbbell Front Rack Lunges, 35/20 lbs 20 Toes-to-bars 10 Dumbbell men Maker,… Read more »
Thursday, December 24th
12 Days of Crossfit: 1 Overhead Squat, 2 Burpee, 3 Thrusters, 4 Hand Release Push Ups, 5 Squat Cleans, 6 Kettlebell Swings, 7 Power Snatch, 8 Single Arm KB Front Rack Lunge (alt), 9 Push Press, 10 T2B, 11 Deadlift,… Read more »
Wednesday, December 23rd
Strength – Every 1:30 for 9 mins: Back Squat10 Back Squats, 45% 1RM (taken from floor) Conditioning – 3 rounds for time of: 6 Turkish Get-ups, 53/35 lbs 10 Chest-to-bar Pull-ups 15 Kettlebell Swings, 53/35 lbs 50 Double Unders
Tuesday, December 22nd
Gymnastic Strength – 5 rounds for quality of: 8 False Grip Ring Rows Ring Plank Hold, 30 secs Conditioning: “Death By” – Dumbbell Devil Press : 1 rep + 1 rep / 1 min. At 10 minutes, athletes must add… Read more »
Monday, December 21st
Strength – 4 rounds for quality of: 3 Snatch Grip Behind-the-Neck Strict Press 5 Snatch Grip Behind-the-Neck Push Press 8 Overhead Barbell Alt Lunges Conditioning – Alt. EMOM 16: Every 1 min for 16 mins, alternating between: Row Calorie 15… Read more »