• 06.01.2016 Crossfit, Strength & Conditioning
  • Crossfit  5:30am, 6pm Push Press 10-10-8-8 4 Rounds for time 5 Thrusters 135/95 10 Clapping Push-Ups 15 KBS 53/35 Strength & Conditioning  4pm I.  Press + Push Press 70% x (4+4) x 1 75% x (4+4) x 1 80% x (4+4) x 1 IIa. Skull-Crushers 8-12 x 3 AHAP IIb. Bench Dips 8-10 x 3 […]

  • May 31, 2016
  • 05.31.2016 Strength & Conditioning
  • Strength & Conditioning 5:30 am, 4:00 pm I.  Hi Hang Power Clean + Hang P.C. + P.C 75% x (1+1+1) x 1 80% x (1+1+1) x 1 85% x (1+1+1) x 3 II. Front Squats 85% x 4 x 4 III. Lateral Band Walk heavy resistance x 12 steps/side x 2 5 min AMRAP 40 […]

  • May 30, 2016
  • 05.27.2016 CrossFit, Strength & Conditioning
  • CrossFit – 5:30am Sumo Deadlift 4-4-4-4 High pull 4-4-4-4 AMRAP 12′ 5 Deadlift @ 80% of 1RM 10 Box Jumps 15 Chin ups 20 Pistols Strength & Conditioning – 6:30am 1) Sumo Deadlift Work to a heavy 2 (then @ 75%/4x)4 2a) Barbell High Pull 3×4 AHAP 2b) DB lateral raises 3×8-10x 6’ AMRAP 7 Sumo Deadlift […]

  • May 26, 2016
  • 05.26.2016 Strength & Conditioning
  • Strength & Conditioning – 5:30am, 4:00pm Buy in- 100 double unders (300 singles) 30 Ring dips or 15 bar muscle ups 15 burpee ball slam 50 hand release push ups 10 burpee ball slam 30 diamond push ups 5 burpee ball slam 10 wide push ups Cash Out- 30 American Kettle bell swings (53/35) 50 double […]

  • May 25, 2016
  • 05.25.2016 CrossFit, Strength & Conditioning
  • CrossFit – 5:30am, 6:00pm Back Squat EMOM (Even) for 12′ 75% of 1RM/8x 21-15-9 Front Squat (95/65) Lateral Bar jumps 15-12-9 Hang Power Clean Front Rack Lunges Strength & Conditioning – 6:30am, 4:00pm 1) Back Squat 8RM (Then @ 75% 1RM/10x)3 2a) Bulgarian split lunges 3/(8/8x) AHAP 2b) SLDL 3/(8/8x) 21-15-9 Front squats (135/85) 15-12-9 Hang Power […]

  • May 24, 2016
  • 05.24.2016 Strength & Conditioning
  • Strength & Conditioning – 5:30am, 4:00pm 1) Pendlay Row 4RM Then @ (75-85% of 4RM) 5 sets of 4 reps 2a) 1 arm bent over KB row 3/8-12x AHAP 2b) Frontal pull downs (bands) 3/8-12x AHAP 3x 7 Renegade row (1 push up= 2 prone row) 10 Chest to bar pull ups 13 DB Thrusters […]

  • May 23, 2016
  • 05.23.2016 CrossFit, Strength & Conditioning
  • Power/Push CrossFit- 5:30 AM, 6PM Power Jerk 3-3-2-2-2 (75-85% of 1RM Jerk) 9-15-21 Shoulder  to overhead (155/135/95) Toes to Bar Burpees over Bar rest 2′ 3’ AMAP Double KB clean  (16kg/8kg) Strength & Conditioning 6:30AM, 4PM 1) Power Jerk + Split Jerk (2+1) (2+1)/2 @ 75% (1+1)/2 @ 80% (1+1)/2 @ 85% 2a) Kneeling bottom […]

  • May 22, 2016
  • 05.20.2016 CrossFit, Strength & Conditioning
  • CrossFit – 5:30am Bench press 4-4-4-4-4 Press 4-4-4-4-4 WOD 4 Rounds 30 Cal row 20 DB/KB Snatch + Thruster (45/30 lb | 20/12 kg) 10 Box jumps (24/20 in.) Strength & Conditioning – 6:30am I. Bench press 4RM RM -10 x 4 x 3 IIa. Press 4RM RM -10 x 4 x 3 IIb. Waiter […]

  • May 19, 2016
  • 05.19.2016 Strength & Conditioning
  • Strength & Conditioning – 5:30am, 4:00pm Partner AMRAP 10 min AMRAP – partners alternate rounds of: 1 Power clean 2 Front squat 1 Shoulder to OH 2 Back squat 1 Shoulder to OH (135/85 lb.) 5 minute rest 10 min AMRAP – partners alternate rounds of: Partner A: 20 Wall balls Partner B: 10 Burpees Score […]

  • May 18, 2016
  • 05.18.2016 CrossFit, Strength & Conditioning
  • CrossFit – 5:30am, 6:00pm RDL 4 x 8 Chin up 4 x 8 WOD 5 Rounds 5 Deadlift (255/185 lb.) 10 Burpee bar hop 15 Toes-to-bar Strength & Conditioning – 6:30am, 4:00pm I. RDL 60% x 8 x 4 IIa. Wide-grip pull up AHAP x 8-10 x 4 IIb. Single-arm bent over row AHAP x 8-10 x […]

  • May 17, 2016