WOD

12.11.17 MONDAY

CrossFit STRENGTH/SKILL 1) Barbell Glute Bridge: 5 x 8, AHAP. 2) Warm-up Heavy KBS/Goblet Squats: 3 x 3-5 of each. BENCHMARK METCON “Pavement” 4 RFT: 15 KBS (70, 53) 30 Double Unders 15 Goblet Squats (70, 53) 30 Double Unders Question of the Day What’s...

12.09.17 SATURDAY

CrossFit BENCHMARK METCON “Girls Gone Wild” In Teams of 2: 1 Mile Run, Then “Karen” 150 Wallballs (20, 14) (10′, 9′) “Isabel” 30 Power Snatches (135, 95) “Grace” 30 Clean and Jerks (135, 95) Then, 1 Mile Run...

12.08.17 FRIDAY

CrossFit WEIGHTLIFTING 1: Wide Stance Box Squats (8 x 3) 2: Deadlift (For Speed: 6 x 1) BENCHMARK METCON “Chuck Taylors” AMRAP 8: 10 Deadlifts (225, 155) 10 Burpees Question of the Day What is your favorite day of the week?...

12.07.17 THURSDAY

CrossFit STRENGTH/SKILL “Strongman Thursday” – Heavy Sledpush – Heavy Farmer Carry – Sandbag to Shoulder or Overshoulder – Shoulder to Overhead – Tire Flips METCON 5 RFT: 21 Double Unders 15 KBS (53, 35) 9 Renegade Rows each...

12.06.17 WEDNESDAY

CrossFit STRENGTH/SKILL 1a: Floor Press (For Speed: 9 x 3) 1b: Banded Pull-apart: In between sets perform 10-15 METCON Every 4:00 x 5 Sets: 10 Pull-ups 10 Front Squats (135, 95) 10 Push Press (135, 95) Rx+: (C2B Pull-ups) BootCamp METCON Team of 2 In order For Time:...

12.05.17 TUESDAY

CrossFit BENCHMARK METCON ‘Beastmode” EMOM 20: ODD Minutes: 10 Calorie Row EVEN Minutes: 10 Burpees METCON 15 Minutes at zone 1 pace (60-70% of Max Effort) Run, Row, Bike, or Max Distance Sledpull Powerwalk (light) BootCamp METCON 4 RFT: 15 KBS 50 Single...

12.04.17 MONDAY

CrossFit STRENGTH/SKILL 1: Paused Front Squat (Multiple Pause: 1RM) 2: Warm-up Power Cleans BENCHMARK METCON “The Chief” Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles Question of the...

12.03.17 SUNDAY

3 TEAM WOD Buy in: 1200M Run 8 ROUNDS FOR TIME 8 Pullups 8 Pistols 8 Power Cleans 95#/65# 8 HSPU 8 Hollow Rocks 8 Overhead Squats 95#/65# 8 Burpees 8 Snatches 95#/65# * 1 Partner will be on a rower * Rotate partners on rower every 500M Cash out: 1200M...

12.02.17 SATURDAY

CrossFit METCON AMRAP 33 w. a partner: 1k Row 100 Double Unders 50 Power Snatch (75, 55) Question of the Day Which of the Seven Dwarfs is most like...

12.01.17 FRIDAY

CrossFit WEIGHTLIFTING 1: Back Squat (For Speed: 5 x 3 @85%) 2: Squat Clean (Work up to a moderate double, touch n go) BENCHMARK METCON “Adrenaline” AMRAP 8 of ascending reps: 2 Burpee Box Jumps (24, 20) 2 Squat Cleans (135, 95) 4 Burpee Box Jumps 4 Squat...

11.30.17 THURSDAY

CrossFit SKILL REVIEW Oly Skill Work *Pick 1 Movement and Spend 15 minutes working on it. METCON 5 RFT: 10 Goblet Squats (53, 35) 10 T2B 10 Wallballs (20, 14) 10 Calorie Row BootCamp METCON For time w. a partner: 800m Run 200 Single Unders 100 Air Squats 100 Abmat...

11.29.17 WEDNESDAY

CrossFit STRENGTH/SKILL 1a: Speed Floor Press (9 x 3) 1b: Banded Pull-apart BENCHMARK METCON “CP” For time: 30 Curtis P’s (135, 95) *1 Power Clean + 1 Front Rack Forward Lunge ea + 1 Push Press BootCamp METCON 5) AMRAP 5: 10 Calorie Row 10 Wallballs...