• 10.01.2015 Strength, Conditioning
  • Conditioning 8 minutes to establish a max height box jump Rest 2 minutes 27-21-15-9 Calorie Row Shoulder to Overhead (95/55) Every 4 Minutes (4 Burpee Penalty) Rest 2 minutes 3 minutes of max effort double unders 2 minutes of max effort pistols 1 minute of max effort burpee Strength 1. Hang Power Clean (65%/3)2 70%/3 […]

  • September 30, 2015
  • 09.30.2015 CrossFit, Strengh & Conditioning
  • CrossFit Floor Press 5-5-5 3-3-3 2-2 75 DU (150 SU) Buy in 12 Russian Kettlebell Swings 12 Wall Balls 9 Russian Kettlebell Swings 9 Wall Balls 6 Russian Kettlebell Swings 6 Wall Balls 9 American Kettlebell Swings 9 Wall balls 12 American Kettlebell Swings 12 Wall Balls 400m Run Cashout (Not for time) Strength & […]

  • September 29, 2015
  • 09.29.2015 Strength, Conditioning
  • Strength 1. Back Squat (65%/4)2 70%/4 (75%/6)2 70%/4 2a. Seat to Box Jump 3/6x AHAP 2b. SLDL 3/(8/8x) (16kg/8kg)+ 3a. Barbell Lunges 3/16 Steps 3b. Single leg box jump 3/(5/5x) Conditioning 30 reps for time Back Squat (135/95) Conditioning WOD EMOM 12′ Odd 4 Thrusters (135/95) 6 Toes to Bar Even 6 Box Jumps 4 […]

  • September 28, 2015
  • 09.28.2015 CrossFit, Strength & Conditioning
  • CrossFitHang Snatch5-53-3-32-2 WOD21-15-9OHS (75/55)C2B Pull ups/Pull ups/Ring Rows Strength & Conditioning1. Hang Power Snatch (65%/3)2(70%/3)(75%/4)4(70%/3) 2. Behind the neck push press (Snatch grip)3/6x (AHAP) 3a. Lateral Raise3/10x 3b. Chinese Planks 3/30″-45″ (45#/25#) Conditioning9 Min AMRAP5 OHS (95/75)7 Strict Pull Ups9 Goblet Squats (70/44)30″ rest

  • September 27, 2015
  • 09.26.2015 CrossFit
  • CrossFit Back squat 5-5-5-3-3-1-1 WOD Team (2-3 person team; 1 bar) A. 8 minutes to establish 1RM C&J B. 4 minutes to max reps Shoulder-to-overhead (135/85 lb.) Score = combined C&J weight & total S2OH reps

  • September 25, 2015
  • 09.25.2015 CrossFit, Strength & Conditioning
  • CrossFit 7 minute EMOM Power snatch @ (135/95 lb.) 3 reps cycled Rest 5 minutes 7 minute EMOM Power clean + Push jerk @ (135/95 lb.) 3 reps cycled WOD Death by Wall balls + Burpees Penalty: 100m row/round lost S&C I. Power snatch 60%(snatch) x 2 x 1 70 x 2 x 1 75 […]

  • September 24, 2015
  • 09.24.2015 Conditioning, Strength
  • Conditioning  40 minute cap 80 Toes-to-Bar 20 DU penalty off the bar (50 singles) 5 Rounds 20 Sit ups 20 RKBS (32/24 kg.) 4 Rounds 25 Wall balls (20/14 lb.) 250m Row 400m Run Strength I. Power clean Work up to heaviest double -10 lb. 2 x 2 -15 lb. 2 x 2 IIa. Push […]

  • September 23, 2015
  • 09.23.2015 CrossFit, Strength & Conditioning
  • CrossFit Press 5-5-5-3-3-2-2 WOD “Cindy” 20 minutes AMRAP 5 Pull ups 10 Push ups 15 Air squats Strength & Conditioning I. Push press 60%(jerk) x 5 reps x 1 set 70% x 4 x 1 75% x 3 x 2 80% x 2 x 4 IIa. Standing Arnold press Heavy x 8-10 x 3 IIb. […]

  • September 22, 2015
  • 09.22.2015 Strength, Conditioning
  • Strength I. Front squat 60% x 5 reps x 1 set 70% x 4 x 1 80% x 3 x 2 85% x 2 x 4 IIa. 1/4 Back squat jump 20-30%(BSQ) x 6 x 4 IIb. DB Split jumps 25/15 lb. x 10 second max jumps x 4 Conditioning (optional) 500m Row Rest 1:1 […]

  • September 21, 2015
  • 09.21.2015 CrossFit, Strength & Conditioning
  • CrossFit Deadlift 5-5-5-3-3-2-2   WOD “Jackie” 1k Row 50 Bar Thrusters (45/35 lb.) 30 Pull ups     Strength & Conditioning I. Deadlift 60% x 5 reps x 1 set 70% x 4 x 1 80% x 3 x 2 85% x 2 x 4   IIa. Strict pull up Heavy x 8-12 x 3 […]

  • September 20, 2015