Tag

crossfit

8.2.15

10am Unloaded 11am CrossFit
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8.1.15

9am Unloaded 10am CrossFit
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7.31.15

Power Snatch 5-5-5 Deadlift 8-8-8-8. Up to 75% WOD: “Abdominal Supplement 19″ 5 Rounds for time of: 30 Anchored Sit ups 2 Rope Climbs 15′ Supplement: Ab Supplement 18 4 Rounds 1 Armed farmers carry 50 yards/per side Side plank hip raises 10 per side 50 Russian Twists
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7.30.15

WOD: “Dog Fight” 5 rounds for time of: 20 wall-ball shots, 20/14, 10/9′ 75-lb. hang power clean, 20 reps 20-inch box jumps, 20 reps 75-lb. push presses, 20 reps Row 20/15 calories Rest 1 minute *53# Barbell for women.  30 minute time limit. Use LIGHT WEIGHT and scale
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7.29.15

Push Press 8-8-8-8. 45-55-65-75% Ring Dips 11-11-11 WOD: “Conditioning Intervals 36″ Three Rounds for total time: Row 300/250 Meters Run 300 Meters 15 Bar Touch Burpees Rest 1 Minute Rx+ = 50 Double Unders after run, before Burpees Supplement: Air Assault Z1 3×10 3 ro
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7.28.15

WOD: “White” 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m run *Scale rope climbs to be able to complete each rounds climbs in less than a minute. Ab Supplement 22: 5 Rounds: 50 yard 1 arm farmers carry 70/53
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7.27.15

Back Squat 8-8-8-8. 60-65-70-75% Pike Push Ups 5-5-5-5 Start from either a downward dog or feet up on box position, lower until head touches ground. Drive head back and through to mimic inverted position. Move slowly and with precision. Super-set with back squat. As strict as possible
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7.26.15

10am Unloaded 11am CrossFit
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7.25.15

9am Unloaded 10am CrossFit
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7.24.15

Power Snatch 5-5-5. Keep load light enough to work perfect form. These do not need to be touch & go reps. Maintain speed before adding weight. Use the weight of your last set of snatch as the first warm up set for deadlift. Deadlift 8-8-8-8. 55-60-65-70% WOD: 21, 15 & 9 reps o
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