Tag

crossfit a1a

6.30.15

Skill: 20 Minue EMOM Minute 1: 1 Turkish Get Up per side Minute 2: 30 seconds handstand Minute 3: 20-40 double unders Minute 4: 15-30 second L Sit Start light on Turkish Get up and attempt to go heavier each set. For handstand, start on the wall or in plank and attempt to progress eac
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6.29.15

Back Squat 12-12-12-12. 40-45-50-55% Muscle Ups 3-3-3. As strict as possible. In between squat sets. Scale to Chest to bar strict pull ups, strict pull ups or a difficult ring/bar row. WOD: For Time 12, 9 & 6 Reps of: Bar Touch Burpees Box Jumps 30/24″ Immediately into: 21,
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6.28.15

10am Unloaded 11am CrossFit
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6.27.15

9am Unloaded 10am CrossFit
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6.26.15

Power Snatch 5-5-5 Perfect technique. Dead stop on each lift. Light, fast and with correct mechanics is better than heavy and slow with poor mechanics. Deadlift 12-12-12-12. 35-40-45-50%. Rest 90 seconds between sets. Dead stop on each lift. WOD: 3 Rounds, each for time: 15 Thrusters
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6.25.15

WOD: “Conditioning Intervals 3″ Six rounds on a 5 minute clock: Row 250 Meters Run 200 Meters 2 Rope Climbs, 15′ Supplement 10 minute easy spin @ 45 rpm Then, 20 Rounds: 10 second sprint 50 seconds easy spin *Note total calories
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6.24.15

Push Press 12-12-12-12. 35-40-45-50%. Rest 90 seconds between sets. Ring Dips 10-10-10 As strict as possible. Rest 90 seconds between sets.  After Push Press, Do not Super Set with Push Press. WOD: “The Filthy Half” For time: 50 walking-lunge steps 50 push presses, 45 lb.
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6.23.15

Turkish Get Up 1-1-1-1-1 5 reps per side, building in weight. Use dumbbell, kettlebell or barbell as able.  WOD:”Brenton” 5 Rounds For Time: 100′ Bear Crawl 100′ Standing Broad Jump Do 3 Burpees after 5 Broad Jumps *If you have a 20# vest or body armor, wear it
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6.22.15

Back Squat 12-12-12-12 *Use 110% of front squat. Up to 50%. Concentrate on perfect form for each rep. High Bar when possible. Muscle Ups 3-3-3 *Between squat sets, perform 3 strict muscle ups. Scale to strict chest to bar pull ups, strict pull ups or a difficult ring row. DO not add d
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6.21.15

10am Unloaded 11am CrossFit
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