• 12.31.2016 Strength & Conditioning
  • Strength Bench press or Floor press 5-4-3-3-3 Conditioning 3 Rounds 100 Double unders 21 AKBS (53/35 lb.) 12 Pull ups

  • December 30, 2016
  • 12.29.2016 Strength & Conditioning, CrossFit
  • Strength Front squat 5-4-3-3-3 first working set of 5 starts at about 80% Conditioning 20 minute AMRAP 10 Overhead reverse lunges (95/65 lb.) 8 Burpees 10 Overhead reverse lunges (95/65 lb.) 8 Chest-to-bar pull ups Scale: Front-rack reverse lunges (75/45 lb.); Pull ups Rx+: OH rev. lunges (135/95 lb.); Muscle ups (ring or bar)

  • December 28, 2016
  • 12.27.2016 Strength & Conditioning, CrossFit
  • Strength Power snatch + Hang snatch (1+1) 3-3-2-2-2-2 first working set starts at about 70% Conditioning 4 Rounds 30 Calorie row 30 Air squats 30 Double unders

  • December 26, 2016
  • 12.26.2016 Strength & Conditioning
  • Strength Deadlift (no drop, no TnG) 5-4-3-3-3 Conditioning Buy in: 50 Hanging knee raises 4 Rounds 2 Pistol squats 4 Burpees 8 Push ups 16 Pull ups Cash out: 50 Hanging knee raises Rx+: 44/26 lb. weighted pistol, C2B, L-sit raises

  • December 25, 2016
  • 12.24.2016 Strength & Conditioning
  • Strength Back squat 8-8-7-7-6-6 Side plank* 25/15 lb. x 30 sec/side x 3 *after conditioning Conditioning “Frannie” 21-15-9 Thrusters (95/65 lb.) Pull ups 2 minute rest 50-40-30-20-10 Double unders Sit ups

  • December 23, 2016
  • 12.23.2016 Strength & Conditioning, CrossFit
  • Strength Front squat 8-8-7-7-6-6 Unbalanced farmer carry* AHAP x 20 steps/side x 3 *after conditioning Conditioning “12 Days of Christmas” 1 Squat jump 2 Split jumps 3 Burpee box jumps (24/20 in.) 4 Step ups 5 American KBS (53/35 lb.) 6 Russian KBS (53/35 lb.) 7 Goblet squats (53/35 lb.) 8 Air squats 9 Push […]

  • December 22, 2016
  • 12.22.2016 Strength & Conditioning, CrossFit
  • Strength Power clean & Jerk (1+1) 3-3-3-2-2-2 Plank* 45/25 lb. x 60 sec x 3 *after conditioning Conditioning 15 minute AMRAP 5 HSPU 10 Pull ups 15 Front-rack reverse lunges 20 Wall ball shots (20/14 lb.) Rx: 95/65 lb. lunges Rx+: Chest-to-bar pull ups, 135/85 lb. lunges, 2-for-1 WBS

  • December 21, 2016