Saturday, August 27

CrossFit & Performance Today’s WOD: In teams of four, complete as many reps as possible of the following circuit in 20 minutes: Building Run Box Jump Overs Burpee Pull-Ups KB Swing Each team member will start on a different station and may not rotate to the next station until their … Continue reading

Friday, August 26

CrossFit & Performance “Bear Complex” Complete 7 sets of the sequence: Power Clean Front Squat Push Press Back Squat Push-Press Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.

Thursday, August 25

CrossFit Complete AM(Quality)RAP in 20 min: 5 Wall Walks 10 Candlesticks 50′ Dumbbell Lunge Prowler Push 200 Meter Run 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 Mobility Drills (5-10 minutes) * Choose 2-3 Lower … Continue reading

Wednesday, August 24

CrossFit Strength: Back Squat 1-1-1-1-1 Conditioning/Cash-out: 5 rounds, not for time: Run 200m UB Push-ups Performance A) EMOM for 12 Minutes Min 1: UB Russian Kettlebell Swings AHAP x 10 Min 2: Toes to Bar ME w/ 0:30 cap Min 3: Double Unders ME w/ 0:30 cap B) Group Handstand … Continue reading

Tuesday, August 23

CrossFit Complete: 20 Power Cleans, 115/65lbs 40 Toes-to-bars 60 Wall Balls, 14/10lbs 80 Box Jumps, 24/20 in 60 Wall Balls, 14/10lbs 40 Toes-to-bars 20 Power Cleans, 115/65lbs Performance A) Every 2 Minutes for 12 Minutes: Full Snatch x 1 @ 90% of 1RM -Reset b/t reps- -Rest 5:00- B) Overhead … Continue reading

Monday, August 22

CrossFit Strength: Spend 20 min. Building to a Heavy set of: 1RM Deadlift Conditioning: Complete as many rounds as possible in 6 mins of: 6 Kettlebell Swings, 70/53 6 Pull-ups 6 Burpees Performance A) 20 Minute AMRAP @ 80% Tempo 400 Meter Run Handstand Pushups x 4 Pistols x 2/2 … Continue reading

Saturday, August 20

CrossFit & Performance With a partner*, complete 5 rounds for time: 10 Toes To Bars 10 Power Snatches ,75/55 lbs 10 Wall Balls, 20/14 lbs *Partner 1 does 10 T2B, then Partner 2 does 10 T2B. Moving on to P1 performing snatches, followed by P2 performing the snatches…etc…

Friday, August 19

CrossFit & Performance Strength: Thruster 1-1-1-1-1 Conditioning: For time: 8 Deadlifts, 155/115 lbs 7 Cleans, 155/115 lbs 6 Bar-over-burpees 8 Supine Ring Row (Strict) 7 Box Jumps 6 Dips (strict) 6 Deadlifts, 155/115 lbs 5 Cleans, 155/115 lbs 4 Bar-over-burpees 6 Supine Ring Row 5 Box Jump 4 Dips 4 … Continue reading

Thursday, August 18

CrossFit Five rounds: 200 Meter Run 10 DB Thursters 5 Depth Jump (for Distance) (Rest 4 minutes between rounds) *Record Time for each round, and distance for jumps Performance Recovery Day Mobility and Maintenance from KStarr’s Mobility WOD * Choose 1-2 Thoracic Mobility Drills (5-10 minutes) * Choose 1-2 Upper … Continue reading

Wednesday, August 17

CrossFit Strength Push/Split Jerk 1-1-1-1-1 Conditioning EMOTM for 10 minutes: Odd – 5 Power Clean, 70% Even – 10 Pull-ups Performance A) EMOM for 12 Minutes Min 1: Strict Pullups x 5 (add weight if needed) Min 2: Shoulder Taps x 10 (5/5) Min 3: Pistols x 2/2 – 4/4 … Continue reading