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Max Effort Lower Strength Good Mornings (8RM, taken from rack) WOD “Sake Bomb” 10-9-8-7-6-5-4-3-2-1 Front Squats (115,75) STOH **Rx+ = Unbroken (not each movement, the entire WOD) Special Strength 3RM Box Squat @ 50% + max Band Tension Special Strength 3×15 Reverse Hyper Glute Partials https://conjugatefitness.wistia.com/medias/1emg2sswm3 Midline PVC Paddeling 3x30sec forward + 30sec backwards https://instagram.com/p/oRQaFWHwvH/?taken-by=lauraphelpssweatt Finisher/Recovery […]

Rest Day

WOD “The CrossFit Total” 1RM Back Squat 1RM Shoulder Press 1RM Deadlift The CrossFit Total There is room on this planet for another approach to testing absolute strength. And it apparently falls on my broad, hairy shoulders to announce the development of a different way to do it. Coach Glassman discussed this with me recently, […]

No Max Effort this week, prepare for “The CrossFit Total” on Saturday WOD “Manhattan” 3 Rounds 20 Cal No Legs Assault Bike 18-15-12 Burpees KB Swings (55,35) **No time cap Midline 1min Middle + 30sec. each side Heavy Band Static Ab Crunch Finisher/Recovery 15min Sled Pull  

No Max Effort this week, prepare for “The CrossFit Total” on Saturday Dynamic Effort Upper Strength Power Clean (5,5,3,3,2,2,1,1@ 70% 1RM) **These reps are not TNG, reset each at the bottom of each rep. **Perform as EMOM Strength Shoulder Press (1×8 @ 70% + micro band tensnion ) WOD “Ring Row Fran” 21-15-9 Thrusters (95,65) Elevated Strict […]

No Max Effort this week, prepare for “The CrossFit Total” on Saturday Explosive Strength/Oly Variation Strength Clean (12×1 Squat Clean @ 50% + micro band (orange) Strength Snatch (12×1 @ 70% with 30sec. rest) WOD “Tequila Sunrise” 10 Rounds 200m Run 3 C2B (evens) 3 Bar Muscle Ups (odds) 30 Dubs (50 singles) **Modify Bar MUs with […]

Dynamic Effort Lower Strength Box Squats (6×3 @ 75% narrow stance) **Oly receiving stance Strength Back Squat (1×8 @ 60% + micro band tensnion ) WOD Happy 27th Birthday Danielle Siravo 27 K2E 27 Squat Snatches (95,65) 27 K2E 27 Hang Cleans (95,65) 27 K2E 27 Back Squats (95,65) 27 K2E Special Strength 3×10 Good Mornings Special […]

**NO Max Effort this week, “CrossFit Total” Saturday 9.13.15 (don’t miss it!)** WOD “Lumberjack 20” 20 Deadlifts (275,165) Run 400m 20 Kettlebell swings (70,55) Run 400m 20 Overhead Squats, (115,75) Run 400m 20 Burpees Run 400m 20 Chest-To-Bar Pull-ups Run 400m 20 Box Jumps (24,20) Run 400m 20 Dumbbell Squat Cleans (45,25) Run 400m Special […]

1RM Oly Variation Strength Clean Complex (1RM – 1DL + 1 PC + 1 SQ + 1 PJ) WOD “He said, She said….” Teams of 2 45min Time Cap 1. 400m run + 30 WBs (20,14) 2. 30 Thrusters + 30 SDHP (95,65) 3. 30 Sq. Cleans  + 30 STOH (95,65) 4. 3 Rds: 200m Run […]