Monday, June 27

CrossFit Strength: RDL 4x 8 @ 4011 Rest :30 Supine Hamstring Curls w/ med ball 4x 20 Rest :30 Handstand Hold 4x 60 seconds Rest :30 Conditioning: Complete as many rounds and reps as possible in 8 minutes of: 12 KB swings (rus.) 12 Pull-ups Performance A1) Muscle Ups 5×5 … Continue reading

Saturday, June 25

**Bring-a-Buddy Day!!!** CrossFit & Performance With a partner, complete AMRAP in 15 minutes of: Run 200m 5 Burpees 10 Push-Press 15 Kettlebell Swings 20 Sit-ups Partners will run together. Each time you start a round, alternate movements (i.e., P1 does burpees and KB swings, P2 does Push-Press and sit-ups. Round … Continue reading

Friday, June 24

CrossFit & Performance “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats Post rounds, and fraction of rounds, to comments…and ring the bell when you PR!

Thursday, June 23

CrossFit Spend 20 min moving through each movement, working on QUALITY reps: 10 Candlesticks 15 Calorie Row 50′ Dumbbell Lunge 60m Prowler Push (Empty) 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 … Continue reading

Wednesday, June 22

CrossFit Strength: Romanian Deadlift 3×12-15 Rest :45 Reverse Snow Angels 3×12-15 Rest :45 Conditioning: Every 90 seconds, for 15 minutes 30 Double-Unders 10 Pull-up Performance A) 4 Rounds For Quality: 20 Meter Seal Walk 10 V-Ups 5 (2+1) Kipping Pullups B) Core x 4 sets: Partner Amadillo Rocks 0:30 seconds … Continue reading

Tuesday, June 21

CrossFit With a partner, complete*: 21 Power Cleans 21 Ring Dips 500 Meter Row 15 Power Cleans 15 Ring Dips 500 Meter Row 9 Power Cleans 9 Ring Dips 500 Meter Row *conga-line style (Rx 135/95) Performance A) Full Clean up to 1RM then; 6 x 2 @ 75% of … Continue reading

Monday, June 20

CrossFit Strength: Four Sets Back Squat x 8 Rest 45 sec L-Seated Dumbbell Press x 8 Rest 45 sec Conditioning: Three rounds for time of: 20 Thrusters (45/33) 15 Burpees 10 Box Jump-Overs Performance A1) Deck Squats 5 x 5 (work on variation) -Rest as needed- A2) L-Sit Hold on … Continue reading

Saturday, June 18

CrossFit & Performance Today’s WOD: In teams of four, perform 4 rounds (each), advancing to the next movement only once the team member in front of you has moved on: 15 Cal. Row 18 Push-ups 21 Box Jumps 24 KB Swings Post teams and times to comments.  

Thursday, June 16

CrossFit & Performance Skill: Gymnastics Practice, 15 min. for Quality Kip + Pullup (2 +1) -Rest 0:20- Deck Squats x 10 (start w/ single leg) -Rest 0:20- L-Sit Hold x 0:10 -Rest 0:20- Strict Toes to Bar x 5 -Rest 0:20- Conditioning: AMRAP in 8 Minutes of: 6 Kipping Pullups … Continue reading