10.02.17 MONDAY

10.02.17 MONDAY

CROSSFIT WEIGHTLIFTING 1): Squat Clean (Work up to a 1RM.) 2): Wide Stance Box Squats (Work up to a challenging set of 5) 3a): BB Single Leg RDLs (3 x 10 ea) 3b): Suitcase Deadlift (3 x 8 ea) 4): Ab Plate up + Russian Twist: 4 x 10 + 20. STRENGTH/SKILL “Optional GPP...
9.30.17 SATURDAY

9.30.17 SATURDAY

CROSSFIT BENCHMARK METCON Partner Rowing Cindy In teams of 2 for time: AMRAP 30: 2:00 Max Calories Row Max Rounds of “Cindy” 5 Pull-ups 10 Push-ups 15 Air Squats or Rx+: Partner Rowing Mary In teams of 2 for time: AMRAP 30: 2:00 Max Calories Row Max Rounds of “Mary” 5...
9.29.17 FRIDAY

9.29.17 FRIDAY

CROSSFIT STRENGTH/SKILL Sumo Deadlift (for Speed: 5 x 3) Seated Box Jumps BENCHMARK METCON “Texas” AMRAP 12: 10 Bar Facing Burpees 10 Front Squats (135, 95) 10 T2B Question of the Day  If you could travel in time, which influential figure would you most...
9.28.17 THURSDAY

9.28.17 THURSDAY

CROSSFIT GYMNASTICS Gymnastics Skill Work: EMOM 10: ODD Minutes: Pistols x 40s of work EVEN Minutes: Kipping x 40s of work METCON Tabata (8 intervals of 20s work/10s rest) 1) Hand Release Push-ups 2) BW Reverse Lunges in place 3) Russian KBS (70, 53) 4) Mountain...
9.27.17 WEDNESDAY

9.27.17 WEDNESDAY

CROSSFIT STRENGTH/SKILL 1): Floor Press (w. a pause: 9 x 3) 2): 1-Arm KB Row (3 x 10 ea.) BENCHMARK METCON Nancy 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# BOOTCAMP METCON 4 Rounds of Strength Circuit: 1a) 8 DB Pronated Grip Bench Press. Rest 30s....
9.26.17 TUESDAY

9.26.17 TUESDAY

CROSSFIT METCON 4 Rounds For Total Time: Row 500 Meters 15 Box Jumps w. step down (24, 20) 20 Abmat Sit-ups 50 Double Unders Rest 2:00 STRENGTH/SKILL Accumulate volume in 8:00. – Banded Alphabets (both sides) – DB Reverse Lunge + RDL Combo x 6 each – Banded Pushdowns...