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Saturday 7.28.18 CrossFit
Metcon For time with a partner: 800 Meter Run 50 Medball Cleans (20,14) 50 Power Snatch (75,55) 800 Meter Run 50 HR Push-ups 50 Burpee Pull-ups 800 Meter Run 50 Power Snatch 50 Medball Cleans 800 Meter Run 50 HRPush-ups 50 Burpee Pull-ups L2: (14,10) (65,35) (Box Push-ups) L1: (10, 8) (Empty Bar) (Box Push-ups) […]
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Saturday 7.28.18 Endurance WOD
Warm-up Coach lead stretch: hamstring quad 10 squats 10 jumping jacks 20 high knees 20 butt kicks, THEN demo moves and do 3 moves at each station- but rope climb! Metcon 26 AMRAP 1 rope climb 2 tire flips 3 toes to bar/knee raises 4 burpees 5 box jumps 6 goblet squats 7 KB swings […]
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Friday 7.27.18 CrossFit
Strength 1) Push Jerk (1RM Every 2min 4,4,3,2,1,1..) 100% Coach call Intent: Build to a 1RM Jerk from a rack. Have a plan in mind. Don’t be afraid to the drop weight from overhead once you’ve worked up to heavier weights. Metcon Prep 2 Rounds of: 5 Hang Power Cleans 5 T2B 5 Box Jumps […]
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Friday 7.27.18 Endurance WOD
Warm-up “Thunderstruck” Every time the song says thunder: 1 burpee Metcon 21-15-9-6-3 Calories on the rower Barbell thruster med ball cleans box jumps med ball sit ups *** 25 minute time cap Set the gym up in stations of equipment. The intention of this is pure endurance- the athlete must find a moderate pace and […]
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Thursday 7.26.18 CrossFit
Strength 1): Paused Front Squat (EMOM 7 @ 70% FS) – 2 Second pause on each rep 2) Deadlift (EMOM 3, 3 TNG Deadlifts @ same weight as Front Squ) Intent: Week 2 of Dynamic Effort work. Your weights this week should only be slightly heavier, butall sets should be fast and done every 60s. […]
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Thursday 7.26.18 Endurance WOD
Warm-up :30 downward dog :30 sec childs pose :30 sec plank hold :30 high knees :30 butt kicks :30 squat hold in bottom Metcon 6 Rounds: (32:00) 10 Double KB Front Rack Box Step-ups (5/Leg) 15 Calorie Row 20 KB side bends (10 each side) *Rest 2:00 Between Rounds Intent: Today’s workout has the intent […]
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Wednesday 7.25.18 CrossFit
Skill Spend 10:00 Practicing Pistols and Rope Climbs Metcon AMRAP 25 100 Dubs 75 Calorie Row 50 Alt. DB Snatch (50,35) Rx: (45,25) L2: (35,20) (90s DU Attempts) L1: (25,15) (200 Single Unders) *Alternate Options Rowing = 400m Run or 90s Bike or Ski Erg Score = Smallest set of unbroken Dubs/SU Intent: We are […]
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Wednesday 7.25.18 Endurance WOD
Warm-up Coach led 400 meter run…. Metcon Barbell Hell!! 10 deadlift- moderate weight- go unbroken 20 mountain climbers 10 front squat- moderate weight- go unbroken 20 jump squats 10 push press- moderate weight, go unbroken 20 jump rope Intent: Legs and lung burner for today. The barbell movements are intended to be unbroken, so focus […]
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Tuesday 7.24.18 CrossFit
Metcon “Helen” 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Last complete 4.17.18 20min cap Intent: Classic CrossFit benchmark workout “Helen”. The strategy for this workout is highly individually based but will range from going UB on KBS/Pull-ups to splitting work into 2-3 sets as needed. Effort should […]
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Tuesday 7.24.18 Endurance WOD
Warm-up 5 amrap 10 high knees 20 butt kicks 10 lunges 20 squats 10 side lunges 20 squat jumps Metcon “Choose your Poison” 50-40-30-20-10 burpees air squats sit ups OR 15 rounds of 10 burpees 10 air squats 10 sit ups ****30 minute time cap Intent: Just simply keep your body moving today. The short […]
