• 10.30.2015 CrossFit, Strength & Conditioning
  • CrossFit Press 4-4-3-3-2-2-2 WOD 4 RFT 20 AKBS 15 HRPU 10 HSPU     Strength & Conditioning I. Push press + Jerk 75% x (1+1) x 2 80% x (1+1) x 3 85% x (1+1) x 1 IIa. Handstand Hold ALAP (sec) x 3 IIb. Turkish Get-Up 3x 5/5 AHAP IIc. Plank 55/35 lb. x 30-45 sec […]

  • October 29, 2015
  • 10.29.2015 Conditioning, Strength
  • Conditioning 18 minutes to do 1 mile run Back Squat 5000/3500 pounds (in total volume) then 4 rounds 2′ to row 250M and Max Effort  Squat Cleans @135/95 2′ Rest Strength 1. Back Squat70% x375% x380% x3(85% x2)2 80% x 3 2a. Back Rack Rev. Lunges3x(8/8) AHAP 2b. Ring Rows (parallel to ground)3×10 (hold the last rep for […]

  • October 28, 2015
  • 10.28.2015 CrossFit, Strength & Conditioning
  • Crossfit Power Snatch 5×5 Unbroken, adding weight each time Then Bergener Beep Test EMOM until failure 7 thrusters (75#/55#) 7 pull ups 7 burpees Strength & Conditioning 1. Snatch + Power snatch + OHS 60%(1+1+2)2 70%(1+1+2) 75%(1+1+2) 80%(1+1+2)2 2a. Box Jumps 4×6 @ AHAP 2b. Pull – Ups 4×8-12 unbroken 2c. Wtd Toe Touches 15-30#db […]

  • October 27, 2015
  • 10.27.2015 Strength, Conditioning
  • Strength 1. FSQ 70%/5 75%/5 80%/3 (85%/3)2 2a. Fr. Rack Step-Ups (kb or DB) 3×8/8 (25-30%) 2b. Bar Taps 3×8 3. Wtd plank 2x 90″ (35/20#) Conditioning (optional) 10-8-6-4-2 Pull ups Push ups Box jumps Wall balls Conditioning 10′ EMOM Squat Ladder Start 5 squats the first minute at 135/95 Add weight each round for […]

  • October 26, 2015
  • 10.26.2015 CrossFit, Strength & Conditioning
  • CrossFit Deadlift 4-4-3-3 2-2-2 WOD 2-Burpees EMOM (start at 60″) 21-15-9 CAL Row Wall Balls Strength & Conditioning 1. Deadlift 70%/5 75%/5 80%/3 (85%/3)2 2a. Barbell Glute Bridge 3×8 (50%bw) 2b. Farmer Carry 3×3 laps (32/24kg kbs) Conditioning 500M Row Sprint 50″ Rest 400M 40″ 300M 30″ 200M 20″ 100M

  • October 25, 2015
  • 10.24.2015 CrossFit
  • CrossFit 1. Bench Press/Floor Press 4 3-3-3 2-2-2-2 2. Behind the neck Split Jerk 4 3-3-3 2-2-2-2 Conditioning Team Workout

  • October 23, 2015
  • 10.23.2015 CrossFit, Strength & Conditioning
  • CrossFit Back Squat  4 3-3-3 2-2-2-2   Strength & Conditioning  1. Pause Back Squat (2-3 second pause) (60%/3)2 70%/3 75%/3 80%/3 (85%/2)2   2a. Bulgarian Split Squats 3/(8/8x) AHAP   2b. Overhead Tricep Extension 3/(8/8x) AHAP   2c. DB Lateral Raises 3/(12x) AHAP   Conditioning  100M Row Sprints x 5 30″ rest intervals Rest 2 minutes Then- […]

  • October 22, 2015
  • 10.22.2015 Strength, Conditioning
  • Strength  1. Power Snatch + OHS (2+1) 60%(2+1)2 70%(2+1) 75%(2+1) 80%(2+1) 85%(1+1)2   2a. Snatch Balance (Snatch 1RM) (70%/3)3 3a. Hollow Rock 3/20x 3b. Hips to Bars/Rings 3/3x 3c. 1/2 Turkish Get up 3(3/3) AHAP Conditioning (optional) 9-7-5 Power Snatch (95/65) Wall Balls (20/14)     Conditioning    With a 30 Minute running clock    0-10′ […]

  • October 21, 2015
  • 10.20.2015 CrossFit, Strength & Conditioning
  • CrossFit Front Squat 4 3-3-3 2-2-2-2 WOD 12 minute AMRAP 12 Front Rack Lunges (115/75) 12 Burpee over bar 6 Shoulder to overhead Strength & Conditioning 1. Pause Front Squat (2-3 second pause) (60%/3)2 70%/3 75%/3 80%/3 (85%/2)2 2. Front Rack Hold (%of Clean and Jerk 1RM) 100%/3 110%/3 (120%/3)3 3a. Weighted Plank 4×1:00 45#/25# […]

  • October 20, 2015
  • 10.19.2015 Strength, Conditioning
  • Strength 1. Deadlift 70%/5 75%/5 80%/3 (85%/3)2 2. Banded Deadlift (50%/3)3 3a. Chin ups 3 x M.E. 3b. Ring Dips 3x M.E. 3c. Reverse plank 3/1′ @ 45/25# Optional (Conditioning) 21-15-9 Thruster (95/65) 15-9-3 Hand release Push ups Toes to Bar   Conditioning (With a running clock) 10 minutes to build to a heavy thruster […]

  • October 19, 2015