• 04.30.2016 CrossFit
  • CrossFit Strict pull up 10-10-10-10 (superset) Single-arm bent over row AHAP x 10 x 4 Partner WOD For time: 75 Back squats (95/65 lb.) 50 Pull ups 25 Shoulder-to-overhead 50 Front squats 75 Burpees 75 Back squats 50 Pull ups 25 Shoulder-to-overhead 50 Front squats 75 Burpees 75 Back squats 50 Pull ups 25 Shoulder-to-overhead […]

  • April 29, 2016
  • 04.29.2016 CrossFit, Strength & Conditioning
  • CrossFit  Press 4-4-4-4 Weighted push up 4RM WOD 9 minute AMRAP 40 Double unders 30 Wall balls (20/14 lb.) 20 Rus. KBS (53/35 lb.) Strength & Conditioning I. Press 4RM 4RM – 10 lb. x 5 4RM – 15 lb. x 6 IIa. Half-kneeling landmine press AHAP x 5/side x 3 IIb. Weighted diamond push […]

  • April 28, 2016
  • 04.28.2016 Strength & Conditioning
  • Strength & Conditioning: 5:30am, 4:00pm 12 minutes to establish 1RM Thruster 3 minute rest Then Every 2 minutes for 20 minutes, perform 1 round of: 3 TnG squat cleans @ 1RM thruster  5 Pull ups 10 Push ups For every round missed, 18 Burpee penalty to cash out Score: 1RM Thruster & Rounds missed Strength […]

  • April 27, 2016
  • 04.27.2016 CrossFit, Strength & Conditioning
  • CrossFit: 5:30am, 6:00pm RDL 8-8-8-8 Strict chin ups 10-10-10-10 WOD 30-20-10 Alternating DB Snatch (40/25#) Wall balls (20/14#) Strength & Conditioning: 6:30am, 4:00pm I. RDL 70% x 8 x 4 IIa. Strict pull ups AHAP x 10 x 3 IIb. DB reverse fly AHAP x 10 x 3 Conditioning 3 rounds 10 DB snatch (50/30 […]

  • April 26, 2016
  • 04.26.2016 Strength & Conditioning
  • Strength & Conditioning: 5:30am, 4:00pm I. Press 75% x 4 x 1 80% x 4 x 1 85% x 4 x 3 IIa. Plyo side-to-side push up AMAP x 3 IIb. TGU 24/16 kg x 3/side x 3 III. Floor wiper 135/85 lb. x 20 x 3 Conditioning 5 Rounds 5 Shoulder-to-overhead (155/105 lb.) 7 […]

  • April 25, 2016
  • 04.25.2016 CrossFit, Strength & Conditioning
  • CrossFit: 5:30am, 6:00pm Back squat (for speed) 6-6-6-6-6 Side-to-forward facing box jump 24/18 in. x 4/side x 3 WOD 12 minutes to complete: 30 Clusters + 2 burpee over bar EMOM Rx: 135/85 lb. Score: Clusters completed @ time Strength & Conditioning: 6:30am, 4:00pm I. Back squat jump 45% x 6 x 5 sets IIa. […]

  • April 24, 2016
  • 04.21.2016
  • Strength & Conditioning 6pm 15 Minutes to build 1-Rm Power Snatch 15 minutes to est. 1-Rm power Clean 3 rounds 14 Lateral Box Hops 20″ 14 Wall Balls Strength and Conditioning 5:30am, 4:00pm “Fight Gone Bad” Wall Ball Shots Sumo Deadlift Hi-Pull (75/45) Box Jumps 20″ Push Press (75/45) Calorie Row Rest 2′ 1-mile run

  • April 20, 2016
  • 04.20.2016 Crossfit, Strength and Conditioning
  • Crossfit Deadlift 3-2-1-1-1 Est 1-Rm Max Chin-Ups 3-3-3-3 “FRAN” 21-15-9 Thrusters 95/65 Pull-Ups Strength & Conditioning I. Deadlift 70% x 3 80% x 2 90% x 1 103% x1 IIa. Strict Pull-Ups 3x As many as possible IIb. Russian Twists 3×20. 35/25# Conditioning 6′ EMOM 6 Pull Ups 6 Thrusters 95/65

  • April 19, 2016
  • 04.19.2016
  • Strength & Conditioning (5:30, 4:00) I. Bench Press 70% x 3 80% x 1 90% x 1 105% x 1 IIa.  Ring Dips 3 x 10-12 IIb.  DB SkullCrushers 3 x 8-10 10 Minutes 100 m row 10 Push-burpees (burpee with added hrpu) 200m row 10 push-burpees 300m ….. 10 ….. Strength & Conditioning (6:00) […]

  • April 18, 2016
  • 04.17.2016 Crossfit, Strength & Conditioning
  • Crossfit Back Squat 3-2-1-1-1 build to 1 rep max 5 rounds for time 3 man makers 35/25 12 step ups 35/25# Strength & Conditioning 1-rep Max Back Squat 70x 2 80 X1 90 X1 105 X1 2a. Plank Hold 90″w/ 45/25 75″ 60″ 2b. Weighted Calf Raises 8 normal/ 8 feet turned in/ 8 ft […]

  • April 17, 2016