• 12.30.15
  • CrossFit Thruster 5-3-3-1-1-1 Ascending Ladder 1 —> 5 HSPU (HRPU) Muscle Ups Burpees Strength & Conditioning Thruster Bar/5 50% x 5 60% x 4 70% x 3 80% x 2 90% x1 95% x1 101% x1 8’ Every-2-Minutes: 6 HSPU 9 C2B 12 Burpees

  • December 29, 2015
  • 12.29.15 Strength, Conditioning
  • Strength 1-Rep Max Clean & Jerk 2 Rnds 25 Cal Row 6 C&J 8 L-Sit Chin-Ups Conditioning 12′ to build Heavy 3-Rep Bear Complex -then- Every 5 Minutes for 25 Minutes Row 25 Calories 6 Power Cleans @75% 1RM 8 L-Sit Chin-Ups

  • 12.28.15 CrossFit, Strength & Conditioning
  • CrossFit Snatch 5 minutes for: 50%/2 Power Snatch+1 Snatch 60%/2 snatch 70%/2 snatch Every 2 minutes: 80%/1 90%/1 95%/1 100+%/1 Repeat for C&J OR Max week make-ups for Back squat, Press, Push press, Deadlift, Front squat 60%/3 70%/3 75%/2 80%/2 85%/1 90%/1 95%/1 100+%/1 WOD 50 DU 10 Snatches @ 115/75 10 T2B 10 G2OH […]

  • December 27, 2015
  • 12.23.2015 CrossFit, Strength & Conditioning
  • CrossFit 1. Deadlift Bar/10 40%/5 50%/5 60%/3 70%/3 75%/2 80%/2 85%/1 90%/1 95%/1 100%+/1 7 minute AMRAP 7 Thrusters (115/65) 14 Burpees 7 Hang power cleans Strength & Conditioning Deadlift Bar/10 40%/5 50%/5 60%/3 70%/3 75%/2 80%/2 85%/1 90%/1 95%/1 100%+/1 2a. Weighted Plank 3/1″ (45/25) 2b. Kneeling Kettlebell rotation 3/(12/12x) (16/8 kg) Conditioning With […]

  • December 22, 2015
  • Tips to Staying Healthy During the Holidays
  • The entire month of December could be very overwhelming. The Holidays are a time to be merry, and to enjoy time amongst friends and family; not an excuse to let your health and your fitness goals go off track.  With some thought, you can be enjoy visiting friends and family, food and drink while staying […]

  • 12.22.15 Strength, Conditioning
  • Strength 1. Press Bar/10 40%/5 50%/5 60%/3 70%/3 75%/2 80%/2 85%/1 90%/1 95%/1 100%+/1 Once Found Press, find push press 2a. Broad Jump 3/1 lap (one side of the gym to the other) 2b. Hand stand Hold 3/30″ 3a. Chinese (reverse) plank 3/30″ (45/25) 3b. Dragon Flag 3/30″ Conditioning (Optional) 3x 5 box jumps (24/20) […]

  • December 21, 2015
  • 12.21.15 CrossFit, Strength & Conditioning
  • CrossFit 1. Back Squat Bar/10 40%/5 50%/5 60%/3 70%/3 75%/2 80%/2 85%/1 90%/1 95%/1 100%+/1 WOD 4x 50 double unders 5 American Kettlebell swings (70/44) 10 Handstand push ups 15 Goblet Squats Strength & Conditioning 1. Back Squat Bar/10 40%/5 50%/5 60%/3 70%/3 75%/2 80%/2 85%/1 90%/1 95%/1 100%+/1 2a. Weighted Plank 3/1′ @ 45/25 […]

  • December 20, 2015
  • 12.18.15 CrossFit, Strength & Conditioning
  • CrossFit Power clean 3-3-3-3 Squat clean 3-3-3 WOD “Fran” 21-15-9 Thrusters (95/65 lb.) Pull ups   Strength & Conditioning I. Power clean 65% x 3 x 1 sets 70% x 3 x 1 75% x 2 x 3 II. RDL 80-90%(clean) x 5 x 4 sets IIIa. Rack support 120-130%(fsq) x 4 oscillations x 3 […]

  • December 17, 2015
  • 12.17.15 Conditioning, Strength
  • Conditioning 15-10-5 @ 135/85 lb. Toes-to-bar Shoulder to overhead Pull ups Front-rack reverse lunge (rep # = total lunges, not reps per side) Wall balls (20/14 lb.) Push ups Strict chin ups Front squat Burpee bar hop   Strength I. Press 65% x 5 x 1 70% x 5 x 2 75% x 5 x […]

  • December 16, 2015
  • 12.16.15 CrossFit, Strength & Conditioning
  • CrossFit Back squat 5-5-5-5-5 Light/Moderate Team WOD 4 Rounds 15 Cal row 15 Wall balls 15 Burpees then 100 Double unders; winning team is exempt   Strength & Conditioning I. Back squat 65% x 5 x 1 70% x 5 x 2 75% x 5 x 2 85% x 1 x 1 IIa. 1/4 Back […]

  • December 15, 2015