Tuesday, 07-19-2016
Group Warm-up Conditioning Teams of 2 Buy In: 1000m Row 3 Rounds 25 Goblet Walking Lunges (53/35) 25 Push-ups 25 Pull-ups 25 KBS (53/35) 25 Sit-ups Buy Out: 1000m Row
Monday, 07-18-2016
Strength Week 6 Back Squat Cycle 10×87% Conditioning 4 Rounds 400M 15 Power Snatches L1 95/65 L2 115/85 20 Min Cap
Saturday, 07-16-2016
Crossfit Baseball
Friday, 07-15-2016
Strength. Week 5 Front Squat 6×1 94% Warm-up. Power Clean Conditioning. “Elizabeth” 21-15-9 Clean 135/95 Ring Dip 15-20 Minute Cap
Thursday, 07-14-2016
Group Warm-up Buy in: 20 Thrusters (95/65) 30 Ring Rows 50 Kettlebell Swings (53/35) 100 Double Unders 800M Run Buy Out: 20 Thrusters (95/65) Mobility Partner leg barbell smash
Wednesday, 07-13-2016
Skill – Turkish Get-ups HASP Bar Warm-up, Good Mornings & Deadlifts Conditioning. 3 Rounds for Time 10 Knee 2 elbows 15 Deadlifts (Bodyweight) 20 Overhead weighted sit-ups (25/10) 200M run after each round
Tuesday, 07-12-1016
Group Warm-up Conditioning. Teams of 2 1200M Row 90 Wall Balls 20/14 60 Burpees 30 Box Jump Overs 24/20 60 Burpees 90 Wall Balls 1200M Row 45 Minute Cap
Monday, 07-11-2016
Strength Week 5 Back Squat Cycle 10×3 85% Conditioning AMRAP 15 5 Handstand Push-ups 7 Pull-ups 9 Pistols
Friday, 07-08-16
Strength: Front squats Conditioning: F3 Games WOD #1 2 person teams with 6’ cap. U-go-I-go on rounds. DU’s may be split any way. 100 double under buy-in, then in remaining time AMRAP of 5 Chest To Bar Pull-ups 10 lateral burpees over abmat Scaling options: 200 single unders, regular pull-ups or jumping pullups Athletes may also try the […]
Thursday, 07-07-2016
Barbell warmup Strength. F3 Games WOD #2 15’ to find a max of the following complex power clean + hang squat clean + jerk Once you pick up bar, cannot set it down for complex to count. Conditioning. “Thursday Chipper” 10 Man Makers 20 box jumps (24/20) 30 power snatches (95/65) 40 calorie row 50 DB […]
