• 12.01.2015 Strength, Conditioning
  • Strength 1. Deadlift 60%/3 70%/3 80%/2 85%/2 90%/1 (95%/1)5 2a. Reverse plank 3/1″ (45/25) 2b. Russian twist 3/30x 3a. Kneeling hamstring hold 3/1″ 3b. Weighted plank 3/1″ (45/25) Conditioning 3x 1’/30″ R 30 Double unders Remainder of minute- Russian KB swings (70/44) Conditioning 12′ to build to a heavy single deadlift Then 50% of that […]

  • November 30, 2015
  • 11.30.2015 CrossFit, Strength & Conditioning
  • CrossFit Hang Clean 3-3 2-2-2 1-1-1-1 8 minute AMRAP 7 Thrusters (115/85) 7 Toes to Bar 7 Sumo Deadlift high Pulls Strength & Conditioning 1. Power Clean 70%/2 80%/2 85%/2 (90%/1)2 (95%/1)5 2a. DB lateral raises 3/12x (AHAP) 2b. Box jump 3/5x (As high as possible) 2c. Superman extensions 3/12x 4 rounds 5 thrusters (135/95) […]

  • November 29, 2015
  • 11.28.2015 CrossFit
  • CrossFit Back squat 3-3-2-2-1-1 Partner WOD 3 min AMRAP: Back squat average bodyweigh 1 min rest 3 min AMRAP: Wall balls (20/14 lb.) 1 min rest 3 min AMRAP: Thrusters (45/35 lb.) 1 min rest 3 min AMRAP: Air squat

  • November 27, 2015
  • 11.27.2015 Strength & Conditioning, CrossFit
  • Strength & Conditioning I. Hang power snatch 70% x 3 x 1 80% x 3 x 1 85% x 3 x 1 90% x 1 x 3 85% x 3 x 2 II. Front squat 70% x 3r x 1s 80% x 3 x 1 85% x 3 x 2 90% x 2 x 3 […]

  • November 26, 2015
  • 11.26.2015 Conditioning for Thanksgiving
  • Conditioning Perform the following “Bear” complex at 75% bodyweight when designated: Power clean Front squat Shoulder-to-OH Back squat Shoulder-to-OH 5-10-15-20-15-10-5 Cal Row 14-12-10-8-6-4-2 Bear complex 7-6-5-4-3-2-1 Burpees

  • November 25, 2015
  • 11.25.2015 CrossFit, Strength & Conditioning
  • CrossFit Deadlift 3-3-2-2-1-1 WOD 15-12-9 Power clean (155/105 lb.) HSPU Strict chin ups Strength & Conditioning I. Back squat 70% x 3r x 1s 80% x 3 x 1 85% x 3 x 2 90% x 2 x 3 IIa. 1/4 back squat jump 20-30% x 6r x 3s IIb. Farmer lunge 24/16 kg x […]

  • November 24, 2015
  • 11.24.2015 Strength, Conditioning
  • Strength I. Hang clean 70% x 3 x 1 80% x 3 x 1 85% x 3 x 1 90% x 1 x 3 85% x 3 x 2 II. Clean pull 90% x 4 x 4 IIIa. Good morning 40-50% x 5 x 3 IIIb. Plank (feet on sliders) 45/25 lb. x 60 sec […]

  • November 23, 2015
  • 11.23.2015 CrossFit, Strength & Conditioning
  • CrossFit Press 3-3-2-2-1-1 Push press 4-4-4-4 WOD 20-15-10 Burpees Front-rack reverse lunge Rx: 135/95 lb. Rx+: 155/105lb. + burpee bar hop Strength & Conditioning I. Press 70% x 3r x 1s 80% x 3 x 1 85% x 3 x 2 90% x 2 x 3 IIa. Push press w/pause 80% x 4r x 4s […]

  • November 22, 2015
  • 11.20.15 CrossFit, Strength & Conditioning
  • Crossfit Snatch 20′ to establish heavy double “Satan’s Whiskers” 3 Rounds for Time 10 C2B 10 Front Squats (165/115) 10 Burpees   Strength and Conditioning Hang Power Snatch + OH Squat 70% (1+2) x 3 75% (1+2) x 2 80% (1+2)  x 2 Snatch Grip DL 85% x 5 x 3 SA DB Snatch Heavy […]

  • November 19, 2015
  • 11.18.15 CrossFit, Strength & Conditioning
  • CrossFit Clean 4 reps Hi-Hang Pwr Clean 4 reps Hang Pwr 3 (2x) reps Full Pwr 3 (2x) Full Squat build weight up to last set WOD 3 Rounds Row 500M 20 OH-Squats (95/65#) Strength & Conditioning I. Power Clean + Squat Clean 60% (1+1) 2x 70% (1+1) 2x 75% (1+1) 2x 80% (1+1) 2x […]

  • November 17, 2015