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TUESDAY 07.17.18

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A.) Power Clean and Push Jerk
5×5 @75+%
*Drop and reset each rep
*Lift every 2 minutes
B.) 15 Minute AMRAP
40 sit ups
30 box jump overs (clear box)(24/20)
20 kbs (53/35)
Extra.) 3 Rounds
AMRAP 2 mins max burpees +
AMRAP 2 mins max rope clmbs
CrossFit 101

A.) 20 minute running clock

Minutes 0-10

100 wallballs

Minutes 10-20

100 burpees

FRIDAY 07.13.18

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A.) Power Snatch
7×2 @80+%
*Lift every 2 minutes
B.) For Time
15-12-9
bar facing burpees
front squats (135/95)
hspu
*Front squats should be unbroken, hspu should be in 3 sets or less each set
Extra.) AMRAP 3 X 3
row 600/500m
Max bar muscle ups in remaining time
rest 3 minutes between sets
CrossFit 101

20 minute amrap

20 wallballs
20 db snatch (35/20)
200m run

WEDNESDAY 07.11.18

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A.) For Time
200’ walking lunge
100 double unders
50 goblet squats (53/35)
50 calorie row
50 goblet squats
100 double unders
200’ walking lunge
Extra Strength.) Sumo Dead lift
5×4 As heavy as possible
*lift every 2 minutes
Extra WOD.) 6 Rounds
1k bike
10 burpee box jump overs (24/20)
rest 1 minute between rounds
CrossFit 101

A) Review Kipping Mechanics for Toes to Bar

B) 3 RFT
30 cal Bike
20 KB Swings
10 Toes to Bar

TUESDAY 07.10.18

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A.) For Time
1 mile run
30 push press (115/75)
800m run
20 push press (115/75)
400m run
10 push press (115/75)
Extra Strength.)
Box Squats
10×2 @60-65%
*Lift EMOM
Extra WOD.)
8 Rounds
25 double unders
10 chest to bar
rest 30 seconds between rounds
CrossFit 101
14 Minute Running Clock
1 Mile Run then…(with remaining time)
AMRAP
10 Hang Power Cleans (75/55)
10 Front Rack Lunge Steps (75/55)
*Score Rounds Plus Reps of the AMRAP and Note Mile Time