Friday, 08-18-2017
Strength: Max Snatch Conditioning. AMRAP 7 Thrusters 95/65 EMOM 5 Bar over Burpees. Burpees Start at 0:00
Thursday, 08-17-2017
Skill: Rope Climbs Conditioning. 3 Rounds For Time 500m Row 40 Hammer Strikes 30 SIt-ups 20 Push Press 10 Pull-ups
Wednesday, 08-16-2017
Group Warm-up Strength: EMOM 10 Odd 5 Deadlifts 65-70% Even 3-5 Strict HSPU Conditioning AMRAP 5 5 Rounds of Chief 115/80 Max Cal. Row Rest 5 Minutes AMRAP 6 5 Rounds of Chief 135/95 Max Cal. Row Rest 5 Minutes AMRAP 7 5 Rounds of Chief 155/105 Max Cal. Row * one round of Chief: […]
Tuesday, 08-15-2017
Group Warm-up Conditioning. For Time* Teams of 2, Split Reps 60 Burpees 400m Sled Push (2×45’s/1×45″s) 60 Box Jumps 24/20 200M Sled push 60 G2OH 95/65 100M Sled Push 60 Toes 2 Bar 200m Sled Push 60 Wall Balls 20/14 400m Sled Push *45 Min Cap
Friday, 08-11-2017
Strength: snatches Warmup MU’s and thrusters Conditioning: For time: 7 full snatches (135/95) 7 muscle ups 7 thrusters (135/95) Substitute: 7 pullups + 7 ring dips for MU’s.
Wednesday, 08-09-2017
OHS for strength warmup, then 4 x 4 @ 65-70% 2 x 2 @ 80-85% CrossFit Games “2-2-2-3 intervals” 2 minutes on / 1 minute off (3 minutes on for last interval) 2 rope climbs cal. rower (10 cal for men / 7 cal for women) Max-rep OHS (95/75) Go until 75 reps OHS are […]
Tuesday, 08-08-2017
Strength: 5 x 2 heavy front squats CF Games – “Bar Fight” 12 clean and jerks (135/95) Then, 2 rounds of: 15 toes-to-bars 12 pull-ups Then, 12 clean and jerks (135/95) Rx+: C2B pull-ups + 155 C&J Cash out: 100 Russian twists with slammer ball
Saturday, Warm-up to Wall Street
Warm-up to Wall Street Teams of 4 (Coed Preferably) 4 Rounds 100 double Unders Barbell Back Rack Hold – During Double Unders (315) 10M Barbell Carry (315) 15 Sandbag Toss Over Bar 12 Minute Cap 5 Minute Rest 4 Rounds 20 Synchronized Burpees 20 Follow the Leader Box Jump Overs (24/20) 20 Synchronized Kettlebell Swings […]
Friday, 08-04-2017
Strength. Snatch 60×2, 65×2, 70×2, 75×2, 80×2, 85×2, 90×1, 95×1 Barbell Warm-up. Push Jerk Conditioning. AMRAP 12 50-meter farmers carry 53/35 10 Hollow Rocks 7 Push Jerks L1 – 95/65 L2 – 115/80 L3 – 135/95 Cash out: 3×5 Strict Pull-ups
Thursday, 08-03-2017
Group Warm-up 3 Rounds 100M Run 10 PVC Pass-Throughs 10 PVC Round the Worlds 10 PVC Overhead Squats Conditioning 8 Minute Ladder 3-6-9-12-15 Russian Med Ball Twists 20/15 Overhead Squats 95/65 -Rest 4 Minutes 10 Minute Ladder 15-12-9-6-3 Burpees Ball Slams 20/15 Ring Rows Cash out. 3 Rounds 30:30 Weighted Plank holds
