Friday 7/22/2016
Strength: Shoulder Press WOD: 25 Minute AMRAP 400M Row 30 Double Unders 20 Sit-ups 10 Power Snatches 95/55
Author: CFP
Thursday 7/21/2016
Goodbye WOD for “Q” 11 Rounds -5 Pull-ups -5 Push-ups -5 Toes 2 Bars As soon as 11 rounds are complete continue with the following. 800m Run 13 Deadlift @80% […]
Wednesday 7/20/2016
Strength: Deadlift WOD: 4 Rounds For Time 8 Clean N’ Jerks 135/95 10 Ring Dips 8 Handstand Push-ups 10 Box Jumps
7/19/2016
Strength Wendler Bench WOD: 15 Min AMRAP 10 Floor Press @155 15 KBS @70 10 Burpees 15 T2B
7/18/2016
Strength Wendler Squat WOD -70 Sit-ups -60 Goblet Squats -50 Push-ups -40 Wallballs -30 Pistols -20 Pull-ups -10 Turkish Get-ups
Friday 7/15/2016
WOD: 3 Rounds 1 Minute Per Station Wall-Balls 20/14 Sumo Deadlift High Pull 75/55 Box Jumps 24/20 Push Press 75/55 Row ( Calories ) 1 Minute Rest Between Rounds
Thursday 7/14/2016
Cardio Thursday HIIT Rowing Training – 10 Minute EMOM Row 100 Meters AFAP Target Time: M: 20 Seconds / F: 25 Seconds WOD: Row 5K For Time Target Time: M:24 […]
Wednesday 7/13/2016
“CrossFit Total” 39 Minute Clock/13 Minutes per Station Score = Athletes Total Weight Combination Establish a 1RM For the Following: -Back Squat -Overhead Press -Dead Lift
Tuesday 7/12/2016
Skill Work: 16 Minute EMOM Every 2 Minutes – Snatch Complex “Add weight as you feel comfortable but maintain good form/technique” 1 Snatch Grip Deadlift 1 Power Snatch From the Hang […]
Monday 7/11/2016
Strength: Bench-8X3 (80% of 1RM) WOD: For Time/15M Time Cap Incompleted Reps Added to Time in Seconds: 2 Laps 100 DU/200 Single Unders 50 WB 20/14 14/10 50 KBS 53/35 […]