• 02.01.2017 Strength & Conditioning
  • Strength I. Back squat 75% x 5 x 4 sets II. Good morning 45% (bsq) x 5 x 3 sets Conditioning 10-9-8-7-6-5-4-3-2-1 Thrusters (95/55 lb.) Burpee bar hop

  • January 31, 2017
  • 01.31.2017 Strength & Conditioning
  • Strength I. Clean pull + Hang power clean + Jerk 2+2+2 65% x (2+2+2) x 1 75% x (2+2+2) x 1 80% x (2+2+2) x 3 II. Handstand shoulder taps* 10 taps per shoulder x 3 *after conditioning Conditioning 3 Rounds 5 Box jumps (30/24 in.) 25 Double unders 10 Chest-to-bar pull ups 25 Double […]

  • January 30, 2017
  • 01.30.2017 Strength & Conditioning
  • Strength I. Front squat 75% x 5 x 5 sets II. Bulgarian split squat 53/35 lb. x 8/side x 3 Conditioning Open 14.1 14 minute AMRAP 60 Calorie row 50 Toes-to-bar 40 Wall ball shots (20/14 lb.) 30 Cleans (135/95 lb.) 20 Muscle ups (ring)

  • January 29, 2017
  • 01.28.2017 Strength & Conditioning
  • Strength I. Press 75% x 5 x 4 sets II. Push press work to 6RM Conditioning 10 min AMRAP: 1-2-3-4-… etc. Power clean Front squat Shoulder-to-overhead Back squat Rx: 135/85 lb. Rx+: 185/115 lb. Score: rounds completed + reps

  • January 27, 2017
  • 01.27.2017 Strength & Conditioning
  • “So long, Shankers!” Partner workout; 45 minute cap 100 Deadlifts (185/125 lb.) 100 Reverse lunges 100 Toes-to-bar 100 Russian KBS (53/35 lb.) 100 Thrusters (95/55 lb.) 100 Air squats 80 Burpee bar hops 500 meter row

  • January 26, 2017
  • 01.26.2017 Strength & Conditioning
  • Strength I. Back squat 75% x 5 x 4 sets II. Good morning 45% (bsq) x 5 x 3 sets Conditioning 12 minute AMRAP 6-9-12-15-18-21-24-… etc. Pull ups Push ups Cal row

  • January 25, 2017
  • 01.24.2017 Strength & Conditioning, CrossFit
  • Strength I. Clean pull + Hang power clean + Jerk 2+2+2 65% x (2+2+2) x 1 75% x (2+2+2) x 1 80% x (2+2+2) x 3 II. Handstand shoulder taps* 10 taps per shoulder x 3 *after conditioning Conditioning 50-40-30-20-10 Wall ball shots (20/14 lb.) Sit ups Double unders

  • January 24, 2017
  • 01.24.2017 Strength & Conditioning
  • Strength I. Front squat 75% x 5 x 4 sets II. Bulgarian split squat 53/35 lb. x 8/side x 3 Conditioning 21-15-12-9-6 Thruster (95/65 lb.) Burpee bar hop

  • January 23, 2017
  • 01.23.2017 Strength & Conditioning
  • Strength I. Snatch pull + Hang power snatch + OHS 2+2+2 65% x (2+2+2) x 1 75% x (2+2+2) x 1 80% x (2+2+2) x 3 II. Waiter walk (KB) AHAP x 20 steps/side x 3 Conditioning Open 15.1 & 15.1a 9 minute AMRAP 15 Toes-to-bar 10 Deadlifts (115/75 lb.) 5 Snatches (115/75 lb.) then […]

  • January 22, 2017
  • 01.20.2017 Strength & Conditioning
  • Strength Press 65% x 10 x 5 sets Handstand hold* 3 x 25 sec *after conditioning Conditioning 2-4-8-4-2 Thruster (155/105 lb.) 10-20-40-20-10 Wall ball shots (20/14 lb.)

  • January 20, 2017