• 03.01.2016 Strength, Conditioning
  • Strength Skill of the week: Diaphragmatic breathing I. Bench press 8RM, -10×8, -15×10 II. Press 75% x 3 80% x 3 85% x 3 80% x 3 IIIa. TGU 24/16kg x 3/side x 3 IIIb. Diamond push up bodyweight x max x 3 IIIc. L-sit raise strict x max x 3 Conditioning (optional) 5-4-3-2-1 Strict […]

  • February 29, 2016
  • 02.29.2016 CrossFit, Strength & Conditioning
  • CrossFit Skill of the week: Diaphragmatic breathing Box squat (18 in.) 3-3-3-3 Farmer lunge 32kg/20kg x 10 total steps x 4 Plank 90/50 lb. x 30 sec x 3 WOD 5-4-3-2-1 per side Single-arm Russian KBS KB Clean KB Snatch KB Thruster (20kg/12kg.) Strength & Conditioning Skill of the week: Diaphragmatic breathing I. 18 in. […]

  • February 28, 2016
  • 02.25.2016 Conditioning, Strength
  • Skill of the Week- Kettlebell Snatch/ Kettlebell Clean Conditioning 30 Jumping Squats 5 Double Kettlebell Clean (44/26) 10 KB Snatch 15 Front Squats (135/95) 20 Russian KBS (70/44) 25 Hollow Rocks 30 Front Squats (95/65) 35 American KBS (53/35) 40 Weighted Step ups 45 Wall balls (20/14) 50 Thruster (45/35) 100 Double unders Strength Front […]

  • February 24, 2016
  • 02.24.2016 CrossFit, Strength & Conditioning
  • Skill of the Week- Kettlebell Snatch/ Kettlebell Clean CrossFit Deadlift 5 3-3-3 2-2 1-1-1-1 WOD 8’ Running clock Buy in- 10 KB Snatch + 10 KB Clean 2 Deadlift (185/135) 2 Handstand push ups 4 Deadlift 4 Handstand push ups 6 Deadlift 6 Handstand push ups…. Strength & Conditioning Deadlift 50%/3 60%/3 70%/2 75%/2 80%/2 […]

  • February 23, 2016
  • 02.23.2016 Strength, Conditioning
  • Skill of the Week- Kettlebell Snatch/ Kettlebell Clean Strength Press 50%/3 60%/3 70%/2 75%/2 80%/2 85%/1 90%/1 95%/1 102%+/1 Push Press From Press weight- Build up to the heavy single EMOM 6′ Even- 8 Shoulder to overhead (155/95) + 4 KB Snatch Odd- 30″ Burpee over bar + 4 KB Clean Condtioning 3x 20 Burpee […]

  • February 22, 2016
  • 02.22.2016 CrossFit, Strength & Conditioning
  • Skill of the Week- Kettlebell Snatch/ Kettlebell Clean CrossFit Back Squat Bar/10 5 3-3 2-2-2 1-1-1-1-1 21-15-9 Chest to Bar pull ups Goblet Squats (70/44) Hang Power Clean (95/65) Strength & Conditioning Back Squat 50%/3 60%/3 70%/2 75%/2 80%/2 85%/1 90%/1 95%/1 102%+/1 7′ running clock 2 min AMRAP Chest 2 Bar pull ups 30” […]

  • February 21, 2016
  • 02.20.2016 CrossFit
  • CrossFit Skill of the week: Double unders 8 minutes, every 2 minutes: Snatch 75% x 2 8 minutes, every 2 minutes: C&J 75% x 2 WOD CF Open 15.3 14 minute AMRAP 7 Muscle ups 50 Wall ball shots 100 Double unders

  • February 19, 2016
  • 02.19.2016 CrossFit, Strength & Conditioning
  • CrossFit Skill of the week: Double unders Push press 5-5-5-5 TGU 3-3-3-3 WOD CF Open 14.1 10 minute AMRAP 30 Double unders 15 Power snatch (75/55 lb.) Strength & Conditioning Skill of the week: Double unders I. Push press 75% x 5 x 4 II. TGU Work to heaviest TGU IIIa. Barbell rollout 135 lb. […]

  • February 18, 2016
  • 02.18.2016 Conditioning, Strength
  • Conditioning Skill of the week: Double unders 30-20-10 for all triplets: Toes-to-bar Sit ups Reverse crunch Pull ups Push ups Air squats Toes-to-bar Sit ups Reverse crunch Single KB Front-rack squat (53/35 lb.) Cal row x2 Double unders Strength Skill of the week: Double unders I. Front squat 75% x 5 x 4 II. Farmer […]

  • February 17, 2016
  • 02.17.2016 CrossFit, Strength & Conditioning
  • CrossFit Skill of the week: Double unders Hang power snatch 2-2-2-2-2 Hang power clean + Power jerk (1+1) 2-2-2-2-2 WOD 10 minute AMRAP 25 Double unders 20 Cal row 15 KBS (53/35 lb.) Strength & Conditioning Skill of the week: Double unders I. Power snatch 75% x 2 x 2 80% x 1 x 2 […]

  • February 16, 2016