• 07.01.2016 Strength & Conditioning, CrossFit
  • Strength & Conditioning 5:30 AM 1) Power Snatch + OHS (1+2) Work to a heavy complex @ 80% of heavy complex/ complete 3 working sets 2a) Single Arm DB press 3/(8-10x) per side 2b) Meadow Row 3/(8-10x) side 4x 3 Full Snatch (50% of 1RM) 6 OHS 9 strict pull ups 30″ rest CrossFit 6:30 […]

  • June 30, 2016
  • 06.29.2016 CrossFit, Strength & Conditioning
  • CrossFit 4:00PM 5x Max effort body weight bench press Max effort body weight pull ups Max effort 2′ airdyne for calories Rest 2′ 16-12-8-4-2 Hang Power Clean (135/95) Hand Release Push ups Pistols Strength & Conditioning 5:30M, 6:30 AM, 6:00PM 1) Power clean + Hang (SQUAT) Clean + Power jerk (1+2+1) Work to a heavy complex […]

  • June 28, 2016
  • 06.28.2016 Strength & Conditioning
  • Strength & Conditioning – 5:30AM, 4:00PM 1)Deadlift 50-65%/1RM x 8 x 3 2a) Barbell Hip Extension AHAP x 8-12 x 3 2b) Barbell Side bend AHAP x 8 x 3 Conditioning EMOM 6′ A) 12 Goblet Squats + 6 burpees (70/44#) B) 8 Russian KBS + 4 Toes to Bar + 4 pull ups C) 15|12 […]

  • June 27, 2016
  • 06.27.2016 CrossFit, Strength & Conditioning
  • CrossFit – 5:30AM, 6:00PM 1) Power Snatch Work to a heavy double (-10#/heavy double)/1x (90 sec rest between each set) (-15#/heavy double)/2x 2) Strict press Build to a heavy 8 -20 X 10 X 2 WOD 15-12-9-6-3 Power Snatch (95/55) Back squat Shoulder to overhead Strength & Conditioning – 6:30AM, 4:00PM 1) Power Snatch + Behind […]

  • June 26, 2016
  • 06.25.2016 CrossFit
  • CrossFit – 7:00am Pick two: 15 minute rest between workouts “Fran” 21-15-9 Thrusters (95/65 lb.) Pull ups “Helen” 3 Rounds 400m Run 21 KBS (53/35 lb.) 12 Pull ups “Amanda” 9-7-5 Muscle up Snatch (135/95 lb.) “Grace” 30 C&J (135/95 lb.) “Jackie” 1k Row 50 Bar thrusters (45/35 lb.) 30 Pull ups “Karen” 150 Wall […]

  • June 24, 2016
  • 06.24.2016 CrossFit, Strength & Conditioning
  • CrossFit, Strength & Conditioning – 5:30am, 6:30am Front squat + Back squat (5+7)RM -10 lb. x (5+7) -15 lb. x (5+7) Good morning 45%(back squat) x 5 x 3 Conditioning 40-30-20 Push ups Hand-to-hand KBS (53/35 lb.) Hanging L-sit raise Toe touches Air squats

  • June 23, 2016
  • 06.23.2016 Strength & Conditioning
  • Strength & Conditioning – 5:30am, 4:00pm Buy in: 50 Sit ups 14-12-10-8-6-4-2 Power snatch (95/55 lb.) Wall balls (20/14 lb.) OH reverse lunges (95/55 lb.) Pull ups Cash out: 100 Hollow rocks Strength & Conditioning – 6:00pm I. Power snatch 3RM -10 lb. x 3 x 3 II. Bench press 8RM -10 lb. x 10 […]

  • June 22, 2016
  • 06.22.2016 CrossFit, Strength & Conditioning
  • CrossFit – 5:30am, 6:00pm Deadlift (no end-range) 65% x 8 x 5 Chin up AHAP x 8 x 5 WOD 20-15-10 Cal row KBS (53/35 lb.) Burpees Strength & Conditioning – 6:30am, 4:00pm I. Deadlift from blocks 65% x 8 x 5 IIa. Single-arm row AHAP x 8-10 x 4 IIb. Upright row 53/35 lb. […]

  • June 21, 2016
  • 06.21.2016 Strength & Conditioning
  • Strength & Conditioning – 5:30am, 4:00pm I. Power Clean 3RM, -10 lb. x 3 x 3 II. Push press + Power jerk + Split jerk (4+3+2)RM, -10 lb x (4+3+2) x 3 Conditioning 7 minute AMRAP 3 Squat clean thruster @ 75% 3RM power clean 6 Strict pull ups 9 Toes-to-bar Strength & Conditioning – […]

  • June 20, 2016
  • 06.20.2016 CrossFit, Strength & Conditioning
  • CrossFit – 5:30am, 6:00pm Back squat 65% x 10 x 5 Unbalanced farmer walk 70/53 lb. x 20 steps/side x 4 WOD 3 Rounds 50 Wall balls (20/14 lb.) 75 Double unders (200 singles) Strength & Conditioning – 6:30am, 4:00pm I. Back squat 65% x 10 x 5 IIa. Box jump 20 in. x 25 […]

  • June 19, 2016