• 03.01.2017 Strength & Conditioning
  • Strength Muscle snatch + High-hang snatch Bar x (3+3) x 1 45% x 3(1+1) x 1 Power snatch + Snatch 55% x 2(1+1) x 1 Snatch 65% x 3 x 1 75% x 2 x 1 85% x 1 90% x 1 95% x 1 100+% x 1 Muscle clean + High-hang clean + Jerk […]

  • February 28, 2017
  • 02.28.2017 Strength & Conditioning
  • Strength Back squat 50% x 5 x 1 set 60% x 4 x 1 set 70% x 3 x 1 set 80% x 2 x 1 set 85% x 1 90% x 1 95% x 1 100+% x 1 OR 90% x 1 x 3 Conditioning 10 minute cap 3 C&J (185/125 lb.) EMOM until […]

  • February 27, 2017
  • 02.27.2017 Strength & Conditioning
  • Conditioning OPT Repeatability 3 Rounds at 100% effort 250 meter row 10 KBS (70/53 lb.) 10 Burpees 10 KBS 10 Burpees 10 KBS 250 meter row

  • February 26, 2017
  • 02.25.2017 Strength & Conditioning
  • Strength I. Back squat 75% x 5 x 1 85% x 4 x 1 90% x 2 93% x 2 x 5 sets II. Good morning AHAP x 8 x 4 sets Conditioning 10 min AMRAP 5 Pull ups 10 Push ups 15 Air squats 20 Sit ups

  • February 24, 2017
  • 02.24.2017 Strength & Conditioning
  • Strength Clean & Jerk 65% x 3+1 75% x 3+1 (80% x 3+1, 85% x 2+1, 90% x 1+1) x 3 Conditioning CrossFit Open 17.1 – 20 minute cap 10 DB Snatch 15 Burpee box jump-overs 20 DB Snatch 15 Burpee box jump-overs 30 DB Snatch 15 Burpee box jump-overs 40 DB Snatch 15 Burpee […]

  • February 23, 2017
  • 02.23.2017 Strength & Conditioning
  • Strength I. Front squat 75% x 5 x 1 85% x 4 x 1 90% x 2 93% x 2 x 5 sets II. Farmer lunge AHAP x 12 total steps x 3 Conditioning 9 minute AMRAP 5 Power cleans 7 Shouder-to-overhead 9 Wall ball shots Rx: 135/95 lb., 20/14 lb. Rx+: 185/125 lb., 20/14 […]

  • February 22, 2017
  • 02.22.2017 Strength & Conditioning
  • Strength I. Snatch 65% x 3 75% x 3 (80% x 3, 85% x 2, 90% x 1) x 3 II. Snatch-grip deadlift 100-110% x 5 x 3 sets Conditioning 15-10-5 Chest-to-bar pull ups 20-15-10 Thrusters (115/80 lb.) 100-75-50 Double unders (2x singles)

  • February 21, 2017
  • 02.21.2017 Strength & Conditioning
  • Strength I. Deadlift 75% x 5 x 1 85% x 4 x 1 90% x 2 93% x 2 x 5 sets II. Pull up AHAP x 5 x 3 sets Conditioning 10 Rounds 10/7 Cal row 10 Toes-to-bar 10 KBS (53/35 lb.)

  • February 20, 2017
  • 02.20.2017 Strength & Conditioning
  • Strength I. Press 75% x 5 x 1 85% x 4 x 1 90% x 2 93% x 2 x 5 sets II. Push press 3RM then -10 lb. x 5 x 2 sets Conditioning 3 Rounds 7 Shoulder-to-overheads 9 Burpee bar hops 12 Pull ups Rx: 155/105 lb. Rx+: 185/125 lb.

  • February 19, 2017
  • 02.18.2017 Strength & Conditioning
  • Strength I. Power clean + Hang (squat) clean + Split jerk (1+1+2) 65% x 1 x 1 set 75% x 1 x 1 set 80-85% x 1 x 5 sets Conditioning 5 Rounds 10 Step ups (24/20 in.) 15 Wall ball shots (20/14 lb.) 20 Sit ups 25 Double unders

  • February 17, 2017