Saturday – 9/24/2016 Partner WOD AMRAP 20 10-20-30-40… Plate-Overhead Lunges 45/25# Plate Ground-To-Overhead *15 Pull-Ups after every round*
Workout of the Day
Friday – 9/23/2016: Run & Deadlift & HSPU
Friday – 9/23/2016 MetCon 0:00-6:00 800m Run (for time) 6:00-16:00 15-12-9 Deadlift 275/185# Handstand Push-Ups (for time/AMRAP) 16:00-18:00 Rest 18:00 400m Run with Medicine Ball 20/14# (for time)
Thursday – 9/22/2016: SKWATZ & EMOM
Thursday – 9/22/2016 Strength: Squat 6x (3 Front Squats + 6 Back Squats) @ 70% of Back Squat 1RM See if you can get ALLLL 6 sets in at ALLLL 70% today, and prepare for shorter sets next week! MetCon EMOM… Read more »
Wednesday – 9/21/2016: A Snatch Complex & Sprints
Wednesday – 9/21/2016 Weightlifting Power Snatch + Heaving Snatch Balance + Overhead Squat Take 10:00 to build to your best weight of this complex. MetCon 2:00 to complete: 250m Row AMRAP Burpee Box Jumps 24/20″ 1:00 Rest 2:00 to complete: AMRAP Burpees… Read more »
Tuesday – 9/20/2016: Power Clean & Jerks & AMRAP
Tuesday – 9/20/2016 Weightlifting 8 x 2:00 Power Clean + Power Jerk + Split Jerk Build to and record the best weight you can, performing the complex only once per each “round” MetCon AMRAP 12 5-10-15-20-25… Strict Pull-Ups Between every… Read more »
Weekly Accessory Homework!
Accessory Work for the week of Monday 9/19/2016 Accumulate 10:00 in a resting squat: two times this week 3×15 GHD Sit-Ups: three times this week 3×15 GHD Hip Extensions: three times this week 400m (200m each side) Unilateral Kettlebell Farmer… Read more »
Monday – 9/19/2016: Squat Session 11/20 & 21-15-9
Monday – 9/19/2016 Strength: Squat 6x (3 Front Squats + 6 Back Squats) @ 75% of Back Squat 1RM MetCon For Time: 21-15-9 Hang Power Snatch 95/65# Wall Balls 20/14# 10/9′
Sunday – 9/18/2016: Open Gym 10AM-Noon
Saturday – 9/17/2016: Partner WOD
Saturday – 9/17/2016 Partner WOD AMRAP 20 20 Thrusters 95/65# 20 Overhead Squats 95/65# 400m Run *10 Synchronized Burpees whenever the bar touches the ground after the 1st Thruster and before the 20th Overhead Squat
Even Across The Board
10 General Physical Skills: Cardio, Stamina, Strength, Flexiblity, Power, Speed, Coordination, Agility, Balance, & Accuracy. “CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains.” Of the 10,… Read more »
Today's WOD
Friday, May 3rd
E2MOM 10 5 Weighted Pull Ups Immediately into E2MOM 10 5 Weighted Ring Dips
Strength – if scaling we want to find a scale that will produce a challenging set of 5 for each of the 10 sets (5 sets of dips, 5 sets of pull ups)
For Time (10 min cap) 21/15/9 Overhead Squats 95/65 | 75/55 | 45/35 Bar Facing Burpees
Workout – short and sweet burner, lets try and go big on the barbell and consistent on the burpees.
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