• 02.01.2016 CrossFit, Strength & Conditioning
  • Toes 2 Bar progression (hollow To superman Kipping on bar) CrossFit 1. Push press 3-2-2-2-1-1-1 (85-90%) WOD 15-12-9-6-3 Hanging leg raises Shoulder to overhead (135/85) For every broken leg raises = 5 burpees Strength. & Conditioning 1. Push press 60%/2 70%/2 80%/2 85%/1 90%/1)3 80%/2)2 2a. Lat raises 3/12x 2b. Clean grip high pull (45/15) […]

  • January 31, 2016
  • 01.30.2016 CrossFit
  • CrossFit Skill of the week: Barbell cycling Snatch Work to heavy single then -10lb x 1 x 2 C&J Work to heavy 1+1 then -10lb x (1+1) x 2 WOD 21-15-9 Thrusters Pull ups 42-30-18 Cal row Wall balls

  • January 29, 2016
  • 01.29.2016 CrossFit, Strength & Conditioning
  • CrossFit Skill of the week: Barbell cycling Deadlift 3-2-2-1-1-1-1 Press 3-2-2-1-1-1-1 WOD 15-10-5 Pistols Cal row Clusters (115/75 lb.) Strength & Conditioning Skill of the week: Barbell cycling I. Deadlift 85% x 2 x 1 90 x 1 x 1 95 x 1 x 1 90 x 1 x 3 IIa. Half-kneel Single-arm Press AHAP […]

  • January 28, 2016
  • 01.27.2016 Conditioning, Strength
  • Conditioning Skill of the week: Barbell cycling 3 minutes: Back squat max reps (100/75% bodyweight) (Bar taken from floor) 2 minute rest 3 Rounds 10 Toes-to-Bar 20 Burpees 30 Pull ups 40 Wall balls 50 Double unders 2 minute rest 3 minutes: Back squat max reps (100/75% bodyweight) Score = Total time; Total back squat […]

  • January 27, 2016
  • 01.27.2016 CrossFit, Strength & Conditioning
  • CrossFit Skill of the week: Barbell cycling Snatch 3-2-2-1-1-1 C&J (1+1) 2-2-2-1-1-1-1 WOD 7 minute AMRAP 5 Hang power clean (135/85 lb.) 5 Push jerk (135/85 lb.) 5 Burpees Strength & Conditioning Skill of the week: Barbell cycling I. Snatch deficit deadlift 90% x 4 x 1 100% x 4 x 1 110% x 4 […]

  • January 26, 2016
  • 01.26.2016 Strength, Conditioning
  • Strength Skill of the week: Barbell cycling I. Press 85% x 1 x 1 90 x 1 x 1 95 x 1 x 1 90 x 1 x 3 IIa. Push press 75%(jerk) x 3 x 4 IIb. Pendlay row AHAP x 8-10 x 4 IIc. L-sit knee raise Floor x 10-15 x 4 Conditioning […]

  • January 25, 2016
  • 01.25.2016 CrossFit, Strength & Conditioning
  • CrossFit Skill of the week: barbell cycling 1. Front Squat Work to 90+% x 1 x 5 2a. Farmer lunge 32/20kg x lap x 3 2b. Side plank 25/15 lb. x 30-45 sec x 3 WOD 10 minute EMOM 3 TnG C&J (135/95 lb.) 3 Burpees Strength & Conditioning Skill of the week: barbell cycling […]

  • January 24, 2016
  • January 22, 2016
  • Skill of the week: Rowing Crossfit Back Squats 3-3-3-3-3 Pull-Ups 5×5 15′ AMRAP 5 OH squats (115/75) 7 Burpee Bar Hops 9 C2B 12 CAL row Strength & Conditioning Back Squats 80% 2×2 85% 2×2 90% 1x 4 Pull-Ups 5×5 AHAP Bar rollouts Knees to elbows

  • January 22, 2016
  • January 21, 2016
  • Skill of the week: Rowing Conditioning 10 DL (225/155) 15 HRPU 20 KBS (70/53) 500M row 10 DL 15 HRPU 20KBS 1000M row 10 DL 15 HRPU 20 KBS 2000M row Strength 1. Snatch + OH Squat 70% x 2 x 2 75% x 2 x 2 85% x 1 x4 2. Squat Clean + […]

  • January 20, 2016
  • January 20, 2016
  • Skill of the week: Rowing Crossfit Push Press 3-3-3-3 Ring Dips ¬†build up to a heavy set of 3 12-9-6 HSPU Toes to Bar Box Jump Overs 24/20″ Strength & Conditioning 1. Push Press 80% x 2 x 2 85% x 2 x 2 90% x 1 x4 2a. Ring Dips 4×6-8 AHAP 2b. Hollow […]

  • January 19, 2016