Blog Archives

Wednesday 04.27.16

WOD:

For Time :

21 – 18 – 15 – 9 – 6 – 3

Power Snatch (75/55)

200 m Run

Strength/Accessory

12 min EMOM:

Even min: 8 Strict Press

Odd min: 8 – 10 Romanian

Deadlifts

Thursday 04.14.16

A) Strength:

Dead Lift

8 – 8 – 6 – 6 – 4 – 4 – 2 – 2

B) WOD:

  • 1 Round

100 DU/300 singles

50 Squats

25 Push Press (95/65)

  • 2 Rounds

60 DU/180 Singles

30 Squats

15 Push Press (95/65)

  • 3 Rounds

40 DU/120 singles

20 Squats

10 Push Press (95/65)

 

Tuesday 03.15.16

Strength:

Shoulder Press

65% of 90% 1RM x 5

75% of 90% 1RM x 5

85% of 90% 1RM x 5

METCON:

1 min max cal row

1 min max step ups w/plate (45/25)

1 min max Abmat sit-ups

  • 1 min rest
  • Count total reps for all rds

Thursday 03.10.16

A) Squat Clinic

EMOM for 10 min

10 Air Squats

1.Keep body facing the wall

2.Knees tracking, lumbar curve, weight in heels, arms extended overhead

3.Get as close to the wall as you can with out touching !!

B) METCON

4 Rds for  Time:

400 m Run

30 Cal Row

20 Burpees

100 DU/300 sing

” 30 min Time cap ”

NOTE: 16.3 Tonight @ 8pm !!! Games.crossfit.com

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