Tuesday, January 17

CrossFit Strength/Skill: Position 3 Power Snatch 6×3 Conditioning: 8 Round of Tabata (:20 of work, :10 rest): Tabata DB Renegade Rows Tabata Double Unders/Single-unders Tabata Hollow Hold Tabata Push-ups Performance Strength: Power Snatch 6×3 Conditioning: 8 Round of Tabata (:20 of work, :10 rest) Tabata Renegade Rows Tabata Double Unders Tabata … Continue reading

Monday, January 16

CrossFit Strength: Box Squat 7×3 Conditioning: 10-9-8-7-6-5-4-3-2-1 Hang Power Cleans Wallball shots Performance Strength: Pause Back Squat 5×3 (3 second pause at bottom) Conditioning: 10-9-8-7-6-5-4-3-2-1 Power Clean, 135/115 Wallball Shots, 20/14

Friday, January 13

CrossFit & Performance Strength: A) Back Squat 2 x 10 B) Front Squat 2 x 10 Move directly from the Back Squat to the Front Squat. Go heavier than last week. These should move fast throughout the entire cycle, increase weight only as appropriate. Conditioning: 3 Rounds for Time: 15 … Continue reading

Wednesday, January 11

CrossFit Strength: A1) Romanian Deadlift 4×6-8 A2) Chin-up/Pull-ups 3×3-6 A3) Side Planks 3x:30/:30 ~rest :45-1:00 b/t sets *Perform 3 challenging sets of 3-6 reps using strict pull-up progression, or partner assist, as needed to achieve full range of motion, followed by a 4th set for max reps. Build off of … Continue reading

Tuesday, January 10

CrossFit Today’s WOD: “Power Elizabeth” 21-15-9 reps for time of: Power Cleans Dips (P-bar or box) Performance “Elizabeth” 21-15-9 reps for time of: Clean* Ring dips *rx’d is caught in a squat Post times to comments or on whiteboard

Monday, January 9

CrossFit Strength: Shoulder Press Spend 15 minutes to work up to a medium-heavy set of 8-12 reps. Conditioning: AMRAP 2 Minutes: 20 Single-Unders (dubs if efficient) 10 Squats 5 Pull-ups Rest 2 Minutes between rounds. Repeat for 5 total rounds. (start new round where you left off) Performance Strength: Close-Grip … Continue reading

Saturday, January 7

CrossFit & Performance WOD: In teams of 4 10 minutes max distance row, switching every 20 strokes Rest 5 minutes Tabata: Push-ups Rest 1:00 Pull-ups Rest 1:00 Air Squat Post team total: Meters & Reps