Tag

crossfit

5.24.15

10am Unloaded 11am CrossFit
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5.23.15

9am Unloaded 10am CrossFit
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5.22.15

Power Clean 5-5-5. As heavy as weight allows, focus on technique and speed before adding weight. Deadlift 5-5-5-5. 55-65-75-85% WOD: 2 Rounds for time of: 15 Ground to Overhead 115/73 5 Rope Climbs, 15′ Supplement: Three Rounds: 30 Second hollow hold 30 second superman hold 8 Gl
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5.21.15

WOD: “Daniel” For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-ups
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5.20.15

Push Press 5-5-5-5. 55-65-75-85% Pull ups 12-12-12. WOD: 12 Minute AMRAP: Row 50 Calories 40 Box Jump Overs, 24/20″ 30 Handstand Push Ups 20 Burpee Box Jump Overs RX+ Finish the round with 10 Ring Muscle Ups Supplement: 3 Rounds of: 30 Hollow Rocks Side Plank Powell Raise; 8 per
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5.19.15

15 Minute EMOM for quality: Minute 1- 5 Strict Toes to Bar Minute 2 – 30 second Handstand Hold Minute 3 – Front Leaning Raise on rings WOD: 5 Rounds, starting every 3 minutes: Run 200 Meters 10 Chest to Bar Pull Ups Max Effort Burpees to a 12″ Target Rest at 2 minute
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5.18.15

Front Squat 5-5-5-5. 55-65-75-85% Handstand Pushups 12-12-12. WOD: “Half Cindy” 10 Minute AMRAP 5 Pullups 10 Pushups 15 Squats Supplement: Tabata Row
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5.17.15

10am Unloaded 11am CrossFit
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5.16.15

9am Unloaded 10am CrossFit
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5.15.15

Power Clean 5-5-5. As heavy as weight allows, focus on technique and speed before adding weight. Deadlift 6-6-6-6. 50-60-70-80% It is VERY important to stick to your percentages. Failure to do so will reap less results. WOD: 6 Rounds of: 30 seconds of Burpees 8/7′ Rest 30 second
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