Tuesday, December 6

CrossFit Skill Work: Handstand Progression work Today’s WOD: 2015 Masters Qualifying Event 4 21-15-9 reps, for time of: Deadlift Box Jump Handstand Push-up Performance A1) Back Extensions 3 x 10 A2) Weighted Situps 3 x 10 A3) Plyo Hops 3 sets B) Overhead Squat 3 Rep Max -Rest 2:00 b/t heavy sets- C) … Continue reading

Monday, December 5

CrossFit Strength: A) Spend 15-20min to find: 3RM Front Squat B1) Pull-ups x8-10 B2) Partner GHR x8-10 Conditioning: Tabata (6 intervals): Burpees Row Sit-ups Performance EMOTM for 6 Minutes: 3 Box Jumps (24/20) 3 Chest 2 Bar Pullups -add 3 reps to each exercise after each round- -Rest 5:00- EMOTM … Continue reading

Thursday, December 1

CrossFit Strength: A) Back Squat 3×5 B1) Side Lunges 3×8/8 B2) Rev. Snow Angles 3×10-12 Conditioning: Complete AMRAP in 7 minutes of: 25 double-unders 5 Burpee Pull-ups Performance Recovery Day Mobility and Maintenance from KStarr’s Mobility WOD * Choose 1-2 Thoracic Mobility Drills (5-10 minutes) * Choose 1-2 Upper Extremity … Continue reading

Wednesday, November 30

CrossFit Skill/Strength: Handstand Progression work Conditioning: 3 rounds for time of: 400m Run 12 Deadlifts 21 Box Jumps Performance Complete AMRAP in 25 minutes of: 10 Calorie Row 10 Wallball Shots 10 GHD Situps 1 Rope Climb

Tuesday, November 29

CrossFit Strength: A) Push-Press 3×5 B1) GHD 3×8-12 B2) Farmer Carry 3x100m Conditioning: For time: 21-18-15-12-9 reps for time: KB swings Push-ups Performance A1) Back Extensions 3 x 10 A2) Weighted Situps 3 x 10 A3) Box Jumps 3 x 3 AHAP B) Clean up to 1RM -Rest 2:00 b/t heavy sets- C) … Continue reading

Monday, November 28

CrossFit Strength/Skill: Eight Sets: 3-Position Snatch (high hang, mid-thigh, from floor) Rest ~1:30 b/t sets Conditioning: Two sets of: AMRAP in 3 minutes of: 6 Power Snatch 9 K2E 12 Lateral Squat Hops Rest 3 minutes between sets Performance AMRAP in 8 Minutes: 3 Box Jumps (24/20) 3 Chest 2 Bar … Continue reading