Monday, September 26

CrossFit Strength: A1) Front Squat 4×4 rest :30 A2) Wall Slides* 4×8-10 rest 1:00 *Floor slides if really tight Conditioning: Complete AMRAP in 5 minutes of: 3 DB Burpees 5 Alt DB Rows (each arm) 7 DB Thrusters Rest two minutes and then repeat.

Saturday, September 24

CrossFit & Performance Today’s WOD: In teams of 4 10 minutes max distance row, switching every 20 strokes Rest 3 minutes AMRAP: 1:00 AbMat Sit-ups 1:00 Double Unders 1:00 Burpees 1:00 Rest Post team total: Meters & Reps

Thursday, September 22

CrossFit Strength: 3 Sets A1) Front Squat x6 ~rest :20~ A2) Box Jump x6 (height) ~rest 1:30~ Conditioning: 3×3:00 AMRAP 6 Pull-ups 9 Push-ups 12 Squats Rest 3:00, repeat for total of 3 rounds *start where you left off, and record total number of rounds Performance Recovery Day Mobility and … Continue reading

Wednesday, September 21

CrossFit Skill: 4 ROUNDS 10 Shoulder Pass-throughs 10 Bridge Ups :20 Bottom Skin the Cats Hold :20 Bottom Bridge Ups Hold Conditioning: 3 rounds (NFT) 50 DU’s (or attempts) 30m Farmer Carry 10 Extended Planks (extend every :10) Performance A) EMOM for 12 Minutes Min 1: ME Cal Row w/ … Continue reading

Tuesday, September 20

CrossFit Strength: A1) Romanian Deadlift 3×6 rest :30-:45 A2) Chin-up Negatives 3×6 rest :30-:45 A3) Side Planks 3x:30/:30 rest :30-:45 Conditioning: With a partner, alternate rounds to complete AMRAP in 12 minutes of: 15 KB Swings 10 Burpees Performance A) 8 Rounds for Quality: 30 Seconds on : 30 Seconds … Continue reading

Monday, September 19

CrossFit Today’s WOD: Every 4 Minutes x 6 Rounds 10 Power Cleans 15 HR Push-ups 200m Run Performance A1) Deck Squats 5 x 5 -Rest as needed- A2) L-Sit Hold on Rings 5 x 0:10 (work on external rotation) -Rest as needed- A3) Weighted Chin-ups 5 x 5 -Rest as needed- 5 Rounds … Continue reading

Thursday, September 15

CrossFit Strength/Skill: Snatch Balance+OHS 5 x (1+2) Conditioning: 4 minutes max effort Double-unders ~Rest 2 minutes~ 4 minute AMRAP of: 10 Calories (Row) 10 K2E ~Rest 2 minutes~ 4 minute AMRAP of: 5 Pull-ups 15 Squats Performance Recovery Day Mobility and Maintenance from KStarr’s Mobility WOD * Choose 1-2 Thoracic … Continue reading