Thursday, May 26

CrossFit Today’s WOD: Every 4 minutes, for 20 minutes (5 sets): Row 250 m 20 Walking Lunge 15 Push-ups Cash-out: Post WOD Mobility, with coach Performance A) Kipping Practice 5 Sets: Kipping Pullups x 3-5 -Rest 0:20- Toes 2 Bar x 3-5 -Rest 0:20- Butterfly Pullups x 3-5 -Rest 0:20- … Continue reading

Wednesday, May 25

CrossFit Strength: Front Squat 5×5 Conditioning: 400m Run 21 Pull-ups 300m Run 15 Pull-ups 200m Run 9 Pull-ups Performance A) Shoulder Press 5 x 5 @ 80% of 1RM -Rest 2:00 b/t sets- B) Deadlift 5 x 5 @ 80% of 1RM -Rest 2:00 b/t sets- C) 20 Minute Row … Continue reading

Monday, May 23

CrossFit Strength: Deadlift 5×5 Conditioning: 3 rounds for time: Run 200m 5 Wall Walks 15 KB Swings 30 Double-unders Performance A) Overhead Squat 5 x 5 @ 80% of 1RM Snatch -Rest 2:00 b/t sets- B) Power Snatch + Full Snatch Work up to heavy set then; 6 x 1 … Continue reading

Saturday, May 21

Today’s WOD: In teams of two, with only one partner working at any time, complete: 100 Shoulder to Overhead (can not drop bar) 1200m Relay Run with Med Ball (3×200 ea.) 100 Burpees Post teams and times to comments.

Friday, May 20

CrossFit Strength: Every 2:00 for 10 min: Wt. Pull-ups x5 Conditioning: 3 rounds for time: 400m Run 21 KB Swings 12 Box Jumps Performance A) Bench Press 5 x 5 @ 80% of 1RM -Rest 2:00 b/t sets- B) 5 Rounds for Max Reps of: 0:30 Box Jumps (30/24) 0:30 … Continue reading

Thursday, May 19

CrossFit Five rounds @75%: 200 Meter Run 10 Deadlifts 5 Cleans (Use same weight for DL and Clean; Rest 1:1 between rounds) Record Time for each round Performance A) Kipping Practice 5 Sets: Kipping Pullups x 3-5 -Rest 0:20- Toes 2 Bar x 3-5 -Rest 0:20- Butterfly Pullups x 3-5 … Continue reading

Wednesday, May 18

CrossFit Strength: Every 2:00 for 10min: Shoulder Press x5 (increase weight each round, as needed) Conditioning: AMRAP in 10 min: 200m Row 10 Push-ups ~rest 5 min.~ AMRAP in 10 min: 30 Double-unders 20 Walking lunge 10 Toes-2-Bar Performance A) Push Press 5-4-3-2-1 -start @ 70-80% of 1RM Push Press- … Continue reading

Tuesday, May 17

CrossFit Strength: Pos. 3 Clean 5×5 Conditioning: 5 Rounds for Time 100m Farmer Carry 10 Burpees Performance A) Front Squats 5 x 5 @ 80% of 1RM Clean -Rest 2:00 b/t sets- B) AMRAP in 3 Minutes x 2 Sets @ 100%: 30 Double Unders 20 Airsquats 10 Pushups -Rest … Continue reading

Monday, May 16

CrossFit Strength: Every 2:00 for 10 min Back Squat x5 Conditioning: Tabata (x8 each): Pull-ups Sit-ups Air Squats Performance A) Drop Snatch 6 x 3 @ 90% of 1RM from last week -Rest 2:00 b/t sets- B) Full Snatch High Hang 2 x 5 @ 50% of 1RM Snatch -Rest … Continue reading