02.10.18 SATURDAY

02.10.18 SATURDAY

CrossFit METCON AMRAP 35 in Teams of 3: Row 5k or Run 5k Then remaining time Max Rounds of: 30 KBS (70, 53) 30 Walking Lunges (BW) 30 Push-ups Question of the Day What would the world be like if it was filled with male and female copies of...
02.09.18 FRIDAY

02.09.18 FRIDAY

CrossFit WEIGHTLIFTING Box Front Squat (9 x 3 @63%, every 60s.) *Use a 13-15″ Box, normal squat stance, sit back on box + explode up. BENCHMARK METCON “Karen” For Time: 150 Wall-Ball Shots, 20# / 14# Rx+:(Shoot for UB as long as possible). Question...
02.08.18 THURSDAY

02.08.18 THURSDAY

CrossFit SKILL REVIEW – T2B + Static Hold *Between sets of T2B drills perform a static hold of your choice choosing between: – Handstand Hold (wall or freestanding) or OH KB Hold x 15s. – Ring Support or Box Support METCON AMRAP 18: 30 Calorie Row 20...
02.07.18 WEDNESDAY

02.07.18 WEDNESDAY

CrossFit STRENGTH/SKILL 1a) Barbell Rows: 4x6. Rest 60s 1b) Rollback Tricep Extensions: 4 x 10. Rest 60s. 2) Rope Climb Technique METCON 4 RFT: 15 DB Thrusters (50s, 30s) 3/2 Rope Climbs Rest 60s. Rx+: (Legless Rope Climbs) BootCamp METCON 1: 16min EMOM Even: 8 T2B or...
02.06.18 TUESDAY

02.06.18 TUESDAY

CrossFit METCON For time with a partner: 100-80-60-40-20 Calorie Row Walking Lunges (BW) Hollow Rocks BootCamp METCON Team of 2 WOD: Partner A works, Partner B runs 200m or rows 250m Then alternate, Partner B works, Partner A runs/rows – Wall Balls – Med...

02.05.18 MONDAY

CrossFit STRENGTH/SKILL 1: Power Clean (1RM) 2: Power Clean + Front Squat + S20H: 3 x 1 + 2 + 2. Work up to metcon weight. BENCHMARK METCON “Uncle Buck” EMOM 9: Minutes 1-3 3 Power Cleans (135, 95) 3 Front Squats (135, 95) 3 S20H (135, 95) Minutes 3-6 3...