WOD

10.17.17 TUESDAY

CrossFit METCON 10 Rounds of: Sledpull Powerwalk (heavy) x 60 yards. STRENGTH/SKILL 3-4 Rounds of: 1a) DB Reverse Lunge x 8 ea. 1b) KB 1-Arm Rows x 8 ea. . 1c) Banded Ab Pulldowns x 16. BootCamp   TBA Question of the Day Dark chocolate, milk chocolate, or no...

10.16.17 MONDAY

CrossFit WEIGHTLIFTING Deadlift (Touch n Go: Work up to a heavy 3) BENCHMARK METCON “16.5-ish” For Total Time: 21 Thrusters (95, 65) 21 Bar Facing Burpees Rest 2:30 18 Thrusters 18 Bar Facing Burpees Rest 2:30 15 Thrusters 15 Bar Facing Burpees Question of...

10.14.17 SATURDAY

METCON Teams of 2 With a running clock: 4:00 AMRAP: Burpees (split as needed) 5:00 AMRAP: 7 DB Push Press (25, 15) 7 Box jumps w. step-down (24, 20) 5:00 AMRAP: Rowing for calories 5:00 AMRAP: 15 Russian KBS (53, 44) 7 Goblet Squats Question of the Day Did you enjoy...

10.13.17 FRIDAY

CrossFit STRENGTH/SKILL 1: Speed Back Squats 2: Max Height Box Jump 3: Warm-up Hang Power Cleans   BENCHMARK METCON “Power Nap” For time: 30-20-10 Wallballs (20, 14) 21-15-9 Hang Power Cleans (135, 95) – Rx+:(30, 20) (155, 105)    ...

10.12.17 THURSDAY

CrossFit METCON Not for time Teams of 2 complete: 400 Double Unders 300 Walking Lunges (BW) 200 Abmat Sit-ups 100 Calories on the Rower BootCamp METCON 5 Rounds of 30s Work/30 Rest: 1a) Row or Sled Sprint w/ Empty Sled 1b) Ball Slams 1c) Reverse Lunges in place 1d) DB...

10.11.17 WEDNESDAY

CrossFit WEIGHTLIFTING Jerk (1RM) METCON AMRAP 20: 50 Yard Sledpush 50 Yard DB/KB Carry BootCamp BENCHMARK METCON “Lean Baseline” For time: Run 200 Meters 21 Burpees 21 Wallballs Run 400 Meters 15 Burpees 15 Wallballs Run 200 Meters 9 Burpees 9 Wallballs...

10.10.17 TUESDAY

CrossFit METCON For total time: Run 800 Meters 40 Russian KBS (70, 53) 15 Strict Pull-ups Rest 2:00 Run 800 Meters 35 Russian KBS 10 Strict Pull-ups Rest 2:00 Run 800 Meters 25 Russian KBS 5 Strict Pull-ups BootCamp METCON 4 Rounds of Strength Circuit: 1a) KB RDLs x...

10.09.17 MONDAY

CROSSFIT WEIGHTLIFTING 1 1/4 Front Squat (3RM) BENCHMARK METCON “Elvis” For time: 30 Squat Cleans (185, 125) Rx+:(225,...

10.07.17 SATURDAY

CROSSFIT METCON AMRAP 30 teams of 3: 10 Wallballs (20, 14) 8 T2B 6 Burpee Box Jumps (24, 20) Question of the Day What’s your favorite form of cardio? Rowing? Biking? Running? Jumping Rope?...

10.06.17 FRIDAY

CROSSFIT BENCHMARK METCON “Dr. Feelgood” For time: 500 Meter Row 30 Deadlifts (185, 125) 15 Front Squats (185, 125) 21 Pull-ups 500 Meter Row 20 Power Cleans (185, 125) 10 Front Squats 15 Pull-ups 500 Meter Row 10 Jerks (185, 125) 5 Front Squats 9 Pull-ups...

10.05.17 THURSDAY

CROSSFIT GYMNASTICS EMOM 10: ODD Minutes: Pistols x 40s EVEN Minutes: Kipping x 40s METCON AMRAP 18 w. a partner: 40 KBS (53, 35) 40 Calorie Row/Bike 40 Walking Lunges BOOTCAMP   METCON For time w. a partner: Buy in: 800m Run Then, 150 Air Squats 150 Single...

10.04.17 WEDNESDAY

CROSSFIT WEIGHTLIFTING 1: Floor Press (w. a pause: 9 x 3) 1-Arm KB Row (3 x 12 ea) BENCHMARK METCON “Annie” 50-40-30-20-10 Double-unders Sit-ups BOOTCAMP METCON 4 Rounds of Strength Circuit: 1a) DB Split Squats x 6 ea. 1b) Box Assisted Pull-ups x 4-5....