Monday, August 31

CrossFit Strength: A1) Front Squats 4×6-8 A2) Supine Ring-Row 4×6-8 Conditioning: Complete AMRAP in 10 minutes of: 5 Burpees 10 Knees-2-Elbows 15m Broad jumps *record number of jumps and rounds Performance Strength: A) Snatch Pulls 6 x 3 @ 75% of 1RM Snatch -Rest 2:00 b/t- B) 12 Minute EMOM: … Continue reading

Saturday, August 29

CF/Perf. Today’s WOD: In teams of four, perform 3 rounds (each), advancing to the next movement only once the team member in front of you has moved on (congo-line style): 15 Calories (Row) 20 KB Swings 25 Wallball Shots 30 Sit-ups Post times and teams to comments.

Friday, August 28

CrossFit Strength: Every minute, for 18 minutes: Min. 1- Deadlift, 6 reps Min. 2- Renegade Rows, 6 reps Min. 3- Alternating Side Lunge, 6/6 reps Conditioning: Complete AMRAP in 12 minutes 12 Alternating DB Snatch (G2OH) 6 Burpees 12 Box Jumps Performance A) Push Press 5 x 8 @ 60% … Continue reading

Thursday, August 27

CrossFit Not for time, but a steady/constant pace: 200m Run 100m Farmer Carry 200m Run 100m Farmer Cary 100m Run 50m Farmer Carry 100m Run 50m Farmer Carry 50m Run 25m Farmer Carry 50m Run 25m Farmer Carry ~Row 500m between; coversational pace~ Following row, go back up the ladder … Continue reading

Wednesday, August 26

CrossFit Strength: Four Rounds: Goblet Squats x8-10 Bent over Row x6-8 Conditioning: AMRAP in 5 minutes of: 5 DB Thrusters 7 Burpee Pull-Ups ~Rest 5:00 (walk; stay moving during rest)~ AMRAP in 5 minutes of: 5 DB Thrusters 7 Burpee Pull-ups *Start where you left off. Record total rounds Performance … Continue reading