• 04.01.2016 Crossfit, Strength & Conditioning
  • Crossfit Deadlift 5-5-5-4-4-4-3-3-2-2-1-1-1 1-Mile Run for Time “DIANE” 21-15-9 Deadlifts (225/155) HSPU Strength & Conditioning 1-Mile Run, rest 4 minutes 2k Row, rest 4 minutes Deadlift 90% x 4 95% x 4 101.5% x 1 102.75% x 1 99.8% x 2

  • March 31, 2016
  • 03.31.2016 Strength & Conditioning
  • Strength & Conditioning – 5:30am, 4:00pm 10—>1 Clusters (95/65) Deficit Push-Ups -then- 1—>10 Box Jumps (24/20) Toes-to-Bar GET FIRED UP Strength & Conditioning – 6:30am, 6:00pm I. Push Press + Push Jerk 75%  4+1 80% 3+1 (x2) 85% 2+1 (x3) II. Bench Press 75% x 5 80% x 3 x 2 85% x 2 x 3 IIIa. […]

  • March 30, 2016
  • 03.30.2016 Crossfit, Strength & Conditioning
  • Crossfit Low-Bar Back Squat 4-4-4-4-4 9’ AMRAP 30 Burpees 30 Wall Balls Strength & Conditioning I. Low Bar Back Squat 70% x 5 x 1 75% x 4 x 2 80% x 3 x 3 IIa. Box Jumps 4 x 5 IIb.  Pikes 4×12 20” on, 10” off 3 minutes of burpees 3 minutes of […]

  • March 29, 2016
  • 03.29.2016
  • Strength I. Defecit RDL 5×5 @ light-moderate weight IIa. SA SL Deadlift 5 x 8/8 @ light-moderate IIb. Partner Ham Raises 3×10 optional Conditioning 3 Rounds 30” max effort row 20kbs during 60” rest Conditioning 3X 30 Imbalanced Lunges (70/44) 30 Bear Crawl Steps 30 KBS 30 Push-Ups 30 Situps -then- 6X 200M Row 7 […]

  • March 28, 2016
  • 03.28.2016 Crossfit, Strength & Conditioning
  • Crossfit Back Squat (2″ pause) 5-5-5 Front Squat (2″ pause) 4-4-4 5 rounds 3 squat cleans 135/95 3 push presses 30 double Unders Strength & Conditioning I. Back Squat 65% x 5 x 2 70% x 5 x 2 75% x 4 x 2 IIa. Fr. Rack Walking Lunges Approx 50/35% body weight in KBs […]

  • March 27, 2016
  • 03.25.2016 CrossFit, Strength & Conditioning
  • CrossFit Skill of the week: Core activation Bench press 3-3-2-2-2 Push Press 3-3-2-2-2 WOD CF Open 16.5 Repeat of CF Open 14.5 Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17) 21-18-15-12-9-6-3 reps for time […]

  • March 24, 2016
  • 03.24.2016 Conditioning, Strength
  • Conditioning Skill of the week: Core activation “Grannie Jackie” 50-40-30-20-10 Double unders Sit ups 6 C&J after each round (135/95 lb.) Rest 3 minutes 1k row 50 Thrusters (45/35 lb.) 30 Pull ups Strength Skill of the week: Core activation I. Front squat 70% x 2 x 1 80% x 2 x 1 85% x […]

  • March 23, 2016
  • 03.22.2016 CrossFit, Strength & Conditioning
  • CrossFit Skill of the week: Core activation Deadlift from below knee (from blocks) 3-3-2-2-2 KB Suitcase deadlift AHAP x 5/side x 3 WOD 9 minute AMRAP 2 Pull ups 2 Push ups 5 Thrusters (135/85 lb.) 4 Pull ups 4 Push ups 5 Thrusters 6 Pull ups 6 Push ups 5 Thrusters 8 Pull ups […]

  • March 22, 2016
  • 03.22.2016 Strength, Conditioning
  • Strength Skill of the week: Core activation I. Back squat 70% x 2 x 1 80% x 2 x 1 85% x 2 x 2 90% x 2 x 2 IIa. Farmer lunge 70/44 lb. x 12 alternating steps x 3 IIb. Good morning AHAP x 4 x 3 IIIa. Barbell roll out 135 x […]

  • March 21, 2016
  • 03.21.2016 CrossFit, Strength & Conditioning
  • CrossFit Skill of the week: Core activation Power clean 3-3-3-3 Power jerk 3-3-3-3 from rack WOD 50-40-30-20-10 Double unders 25-20-15-10-5 Thrusters 45/35 Strength & Conditioning Skill of the week: Core activation 1. Clean & Jerk 70% x 2 x 1 80% x 2 x 1 85% x 2 x 2 90% x 2 x 2 […]

  • March 20, 2016