WOD

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

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

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

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

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

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...

9.25.17 MONDAY

CROSSFIT WEIGHTLIFTING Back Squat (Wave: 3-2-1-3-2-1+) BENCHMARK METCON Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Question of the Day  How was your...

9.23.17 SATURDAY

SMALL-ER 3 Rounds For Time600 Meter Row30 Burpees30 Box Jumps (24 in)400 Meter Run 2XDT 10 Rounds For Time12 Deadlifts (155/105 lbs)9 Hang Power Cleans (155/105 lbs)6 Push Jerks (155/105 lbs) KYLE 4 Pistols25 KBS (53/35)50 Push Ups75 Pull Ups50 Push Ups25 KBS (53/35)4...

9.22.17 FRIDAY

CROSSFIT STRENGTH/SKILL Sumo Deadlift (For Speed: 5 x 4 @65%) Seated Box Jumps (Distance in Height) BENCHMARK METCON “Karen” For Time: 150 Wall-Ball Shots, 20# / 14#  Question of the Day Will we see you tomorrow for the WTF Fundraiser...

9.21.17 THURSDAY

CROSSFIT WEIGHTLIFING 3-Position Snatch (Skill Work ) 3 Position Snatch: 1 Power Snatch below the Knee + 1 Hang Squat Snatch + 1 Overhead Squat METCON AMRAP 18 w. a partner: 500 Meter Row 100 Meter Farmer Carry BOOTCAMP METCON 4 Rounds of Strength Circuit: 1a) 8 DB...

9.20.17 WEDNESDAY

CROSSFIT STRENGTH/SKILL 1a: Handstand Push-ups (Strict HSPU: 5 x 5.) 1b: Pull-ups (5 x 4.) BENCHMARK METCON “Helen” 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups BOOTCAMP METCON EMOM 20: Minute 1: 40 Single Unders Minute 2: 30s...

9.19.17 TUESDAY

CROSSFIT METCON EMOM 30: Minute 1: 10 Burpees Minute 2: 10 Box Jumps w. step down (24, 20) Minute 3: 12/10 Calorie Row Minute 4: 10 Ball Slams Minute 5: 10-30s Handstand Hold Minute 6: 1 Turkish Get-up each arm (moderate weight) BOOTCAMP METCON 5 Rounds of: 50 yard...