Friday 03.22.2019
A) WOD prep and strategy B) crossfit open 19.5 For time: 33-27-21-15-9 Thrusters (95/65) Chest to bar pull ups Friday night lights starts at 6:30!
Thursday 03.21.2019
A). Front Box Squat: 8 x 3 @60-65% of 1RM Front Squat from 12/17, every 60s. – Parallel Box (15-16”) – 3-4 ”ramp-up” sets prior to starting the clock. This done as an EMOM. – Slightly wider stance than normal. – If no recent 1RM, go by feel and make sure you are fast off […]
Wednesday 03.20.2019
A) Superset: 1a) Shoulder Press: 4 x 5. Rest 45s. 1b) 1-Arm DB Rows: 4 x 10 ea. Rest 45s. *1a we are building in weight each set and 1b use one challenging weight for ALL sets. B) ”Jumanji” AMRAP 15: 20 Hang Power Cleans (95, 65) 20 Thrusters (95, 65) 20 Burpees L3: (75, 55) […]
Tuesday 03.19.2019
A) EMOM 10: MINUTE 1: 10-20s L-Sit Hold MINUTE 2: 20s Chest Facing Wall Handstand Hold B) Each for quality, perfect reps: 5 Rounds of 60s/30s off: 1a) Wall balls (20, 14) 1b) Double Unders 1c) Row, Bike for Calories 1d) Pull-ups Rx+:(C2B Pull-ups) L2: (14, 10) (Double Under Attempts) (8-10 Band Assisted Pull-ups per round) […]
Tuesday 03.19.2019
A) EMOM 10: MINUTE 1: 10-20s L-Sit Hold MINUTE 2: 20s Chest Facing Wall Handstand Hold B) Each for quality, perfect reps: 5 Rounds of 60s/30s off: 1a) Wall balls (20, 14) 1b) Double Unders 1c) Row, Bike for Calories 1d) Pull-ups Rx+:(C2B Pull-ups) L2: (14, 10) (Double Under Attempts) (8-10 Band Assisted Pull-ups per round) […]
Monday 03.18.2019
A) Back Squat Clusters: 4 x 2.2.2 (15s). Rest 2:00 – Build to a heavy set. B)”Abs of Steel” For time: Buy in: 50 T2B Then, 50 Front Rack Walking Lunges (115, 75) Finish with 400m run 16:00 Cap Rx+:(135, 95) L3: (95, 65) L2: (Knee Lifts) (75, 55) L1: (Abmat Sit-ups) (Light Walking DB […]
Saturday 03.16.2019
With a running clock with a partner: 0:00-20:00 AMRAP: 30 SDHP (95, 65) 30 Wall balls (20, 14) 150 Double Unders 30 Barbell Rows (95, 65) 30 Push-ups 20:00-30:00 ”Recovery” Row, Bike, Sledpull at 50% effort (conversational) L3: (75, 55) L2: (65, 45) (14, 10) (Double Under Attempts) (Box Push-ups) L1: (55, 35) (10, 8) […]
Friday 03.15.2019
A. WOD Prep and strategy B. CrossFit Open 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Rest 3 minutes Then, 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Men: 95 lb. Women: 65 lb. Friday Night Lights starts at 6:30pm!
Thursday 03.14.2019
Deadlift + Power Clean + Squat Clean Complex: 5 x 2 + 1 + 1 @85% of 2/25, every 90s. Then, 8 Sumo Stance RDLs x every 90s x 4 sets. 15 Min AMRAP 30 Double Unders 15 Sit-ups 10/8 cal bike or 200m sprint Barbell Club meets at 6:30pm!
Wednesday 03.13.2019
A) Superset of: 1a) Close Grip Bench Press: 4 x 5. Rest 45s. 1b) Legless Rope Climb: 4 x 1-2. Rest 45s. Rx: (Rope Climb with legs) L2/L1: (Ground to standing x 2-3 reps per set) B) For time: 9-15-21 Hang Power Snatch (95, 65) T2B *400 Meter run after each set Rx+:(115, 75) L3: (75, […]