Monday, 03-07-2016
Strength: Squats 1+1/4, 7×2 increasing. Conditioning 5 Rds of: :40 of max rep Clean & Jerks (135/95) :20 rest :40 of max rep Box Jumps (24/20) :20 rest :40 of max rep alt. DB (or KB) Snatch (50+/30+) :20 rest Cash Out: Pick a movement that needs work and focus on it for 10-20 minutes […]
Saturday, 03-05-2016
“Colt 45” Teams of 3 1000M Run 45 Deadlifts 245/175 45 Pull ups 45 Push Jerks 155/105 45 Jumping Air Squats 3000M Row 45 Jumping Air Squats 45 Push Jerks 155/105 45 Pull ups 45 Deadlifts 245/175 1000M Run (Buddy Carry)
Tuesday, 03-01-2016
Group Warm up Conditioning “KareBear” 150 Wallballs For Time * EMOTM 1 bear complex. Athlete chooses weight. L1: 95/65 L2: 115/85 L3: 135/95 Cash Out 800M Run, Rest 2 Minutes, 400M Run Rest 1 Minute, 200M Run Rest 30 seconds, 100M Run
Monday, 02-29-2016
Strength Wendler Squat Cycle 1 Rep Max Conditioning AMRAP 10 of… – 10 Toes To Bar – 10 Calorie Row Cash Out Max Effort Planche Plank Hold
Monday, 02-22-2016
Strength Wendler Week 4 Back Squat or Front Squat w/Super Set 5X40%, 5X50%, 3×60%, 5×65%, 5×70%, 5 x75% 10X5 Ring Rows Conditioning 40 Clean & Jerks for Time Every Time you drop the bar, perform 3 rounds of Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats) L1 135/95 L2 155/105 Scale Weights should be moderately […]
Wednesday, 02-17-2016
Strength Wendler Week 3 Press w/Super Set 5X40%, 5X50%, 3×60%, 5×75%, 3×85%, 1+ x95% 5X5 Weighted Lunges Conditioning “The Niner” 9 min AMRAP 9 Deadlifts 9 Power Cleans 9 Power Snatches 135/95 In remembrance of Elizabeth Barrios’s friend, fellow Crossfitter, and a policeman to her neighborhood back home. He has been battling a second round of agressive cancer called […]
Tuesday, 02-16-2016
Mobility Shoulder Mobility Bands Conditioning “Burning the love” 25 calorie row 25 hang clean 20 calorie row 20 Burpees 15 calorie row 15 Hang Cleans 10 calorie row 10 Burpees 400M Run 10 calorie row 10 Push Press 15 calorie row 15 Box Jumps 24/20 20 calorie row 20 Push Press 25 calorie row 25 Box Jumps 24/20 L1 65/45 […]
Monday, 02-15-2016
Strength Wendler Week 3 Front or Back Squat w/Super Set 5X40%, 5X50%, 3×60%, 5×75%, 3×85%, 1+ x95% 5×10 Ring Rows Conditioning “It All Goes Down From Here” 10-9-8-7-6-5-4-3-2-1 Power Snatch 1-2-3-4-5-6-7-8-9-10 Toe to bar L1 95/65 L2 115/85 L3 135/95
Saturday, 02-13-2016
Teams of Two The “New” CrossFit Total Clean 1 Rep Max Bench Press 1 Rep Max Overhead Squat 1 Rep Max 8 minute Cap per Movement 5 Minute Rest “Tabata” Something Else For Total Reps in 16 Minutes 8 X Tabata Pull-Ups 8 X Tabata Push-Ups 8 X Tabata Sit-Ups 8 X Tabata Air Squats
Friday, 02-12-2016
Strength Wendler Week 4 Deadlift w/ Super Set 5X40%, 5X50%, 3×60%, 3×70%, 3×80%, 3×90% Plus 5X5 Dumbell / Barbell Curls or Ring Dips Conditioning 2015 Open 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters L1: 65/45 L2: 95/65
