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

Tuesday, August 25

CrossFit Strength/Skill: Pause DL+ Hang Clean + Jerk (4×3+3+3) Conditioning: For time: 5 Ground-to-Overhead 10 Alternating Reverse Lunge 150m Sprint 4 G2OH 8 Alternating Rev. Lunge 150m Sprint 3 G2OH 6 Alt. Rev. Lunge 150m Sprint 2 G2OH 4 Alt. Rev. Lunge 150m Sprint 1 G2OH 2 Alt. Rev. Lunge … Continue reading

Friday, August 21

CrossFit Strength: A1) Jumping Barbell Squats 4×8-10 ~rest :45~ A2) Chin-ups 4x 8-10 ~rest :45~ Conditioning: For time of: 50 Double-unders 25 Air Squats 40 Double-unders 20 Air Squats 30 Double-unders 15 Air Squats 20 Double-unders 10 Air Squats 10 Double-unders 5 Air Squats Performance Strength: EMOTM for 12 minutes … Continue reading

Wednesday, August 19

CrossFit Strength: Four rounds(NFT): 10 Romanian Deadlifts 10 Shoulder-to-OH* ~rest/increase # as needed between sets~ *Try to start strict, and progress (PP, PJ) as needed. Use the same bar Conditioning: Every 90 seconds, for 15 minutes 10 KB Swings 10 Hand-Release Push-Ups Performance Strength: A) Weighted Dips 5×5 on bars … Continue reading

Monday, August 17

CrossFit Strength: A1) Goblet Squats 4×10-12 ~rest 1:00~ A2) Supine Ring Rows x10-12 ~rest 1:00~ Conditioning: EMOTM for 12 min Odd- Wallball Shots x5-8 Even- Burpees x5-8 (pick a rep scheme and stick with it) Performance Strength: Clean Pulls 6 x 3 @ 60% of 1RM Clean -Rest 2:00 b/t- 12 … Continue reading