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MONDAY 1.22.18

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A.) 10 Minute AMRAP
5 dead lifts (225/155)
10 box jumps (24/20)
15 wallballs (20/14)
B.) Every 2:00 until failure
-15 bar facing burpees
-10 power snatch (135/95)
*20 Minute cap
Extra.) Row 2k or Run 1 Mile (x3)
rest 3 minutes between sets

CrossFit 101 (7:30am/9:30am/7pm)

Skill: Air Squat/Back Squat/Front Squat  

Front Squat: build to a moderate 3 reps

Workout:

4 rounds for time:

20 Calorie Row

15 Goblet Squats

10 Burpee to 6” target

TUESDAY 01.16.18

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A. Back Squat
Find 5 Rep Max

B. WOD
12 Bar Facing Burpees
20 DB Snatches (50/35)

Extra
Every 90 Seconds until Failure:
3 Bar Muscle Ups
5 Shoulder to OH (135/95)
*Add 10/5lbs each round

CrossFit 101
Skill: Jump Rope/Push-Up

WOD:
15 minute Amrap
35 double unders
20 Weighted front rack step-ups (50/35)
10 Pushups

MONDAY 01.15.18

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A. Find 1 Rep Max of the following Complex:
Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Split Jerk

B. 10 Min AMRAP
200m Run
12 HSPU
9 Hang Power Snatch (75/55)

C. Extra
2k Ski Erg or 2k Row

CrossFit 101

Skill:
Air Squat/Front Squat/Back Squat/pull-up
Workout:
A.) hollow rock/scaled hollow review
Tabata hollow rock
B.) “Jackie”
1000m Row
50 thrusters (45/35)
30 pull-ups

FRIDAY 01.12.18

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A.) Deadlift
3×12 @65+%
B.) 5 Rounds
21 db snatch (50/35)
9 burpees to 6 inch target
9 chest to bar pull ups
Extra.) 3RFT
5 muscle ups
50 foot handstand walk
5 squat clean and jerks (185/125)
CrossFit 101

Skill:

Strict Press/Push Press/

Workout:

4 Rounds:

100m Farmers Carry (4 lengths)

10 Push Press (115/75)