Saturday, May 28

Today’s WOD: 9am (TakeDown Challenge folks) & 10a (CrossFit class) Five sets for max reps of: 1:00 of Rowing 1:00 of Burpees 1:00 of Box Jumps* 1:00 of Rest *If you did Performance programming yesterday, perform double-unders Perform in teams of 3-4, w/ one teammate following the preceding on the … Continue reading

Friday, May 27

CrossFit Strength: Clean+ Hang Clean+ Push/split Jerk (5×2+2+1) Conditioning: For 3 sets: AMRAP in 3 mins of: 10 KB Swings 1.5/1pd 15 Sit-ups Rest 3 mins Performance A) Bench Press 5 x 5 @ 80% of 1RM -Rest 2:00 b/t sets- B) 5 Rounds for Max Reps of: 0:30 Box … Continue reading

Thursday, May 26

CrossFit Today’s WOD: Every 4 minutes, for 20 minutes (5 sets): Row 250 m 20 Walking Lunge 15 Push-ups Cash-out: Post WOD Mobility, with coach Performance A) Kipping Practice 5 Sets: Kipping Pullups x 3-5 -Rest 0:20- Toes 2 Bar x 3-5 -Rest 0:20- Butterfly Pullups x 3-5 -Rest 0:20- … Continue reading

Wednesday, May 25

CrossFit Strength: Front Squat 5×5 Conditioning: 400m Run 21 Pull-ups 300m Run 15 Pull-ups 200m Run 9 Pull-ups Performance A) Shoulder Press 5 x 5 @ 80% of 1RM -Rest 2:00 b/t sets- B) Deadlift 5 x 5 @ 80% of 1RM -Rest 2:00 b/t sets- C) 20 Minute Row … Continue reading