WOD

11.28.17 TUESDAY

CrossFit & BootCamp   METCON EMOM 30: Minute 1: 10 Burpees Minute 2: 45s Row for meters Minute 3: 45s Row for calories Minute 4: 45s Handstand Walk or 20s Handstand Hold Minute 5: 45s Max Double Unders Question of the Day Who is your all-time favorite sports...

11.27.17 MONDAY

CrossFit WEIGHTLIFTING 1: Power Snatch + OHS (4 X 2) 2: Sumo Deadlift (4 X 8) 3: Goblet Walking Lunges (3 X 8) 4: Farmer’s Carry (1 X 1) METCON 5 Rounds of: 60 Yard Sledpull Powerwalk Forward. Question of the Day Which celebrity would be a good presidential...

11.25.17 SATURDAY

CrossFit METCON AMRAP 30 with a partner: 100 Wallballs (20, 14) 80 Abmat Sit-ups 60 Burpees 40 Alt. DB Snatch (50, 30) 20 DB Front Squats (50, 30) Question of the Day Any weekend...

11.24.17 FRIDAY

CrossFit & BootCamp METCON 4 Rounds of, 60s Max Reps: 60s Row for Calories 60s Mountain Climbers (2 = 1 rep) 60s Russian KBS (70, 53) 60s Double Unders (Single unders divide by 3) 60s Hollow Rocks Question of the Day What are you thankful...

11.22.17 WEDNESDAY

CrossFit STRENGTH/SKILL 1a: Floor Press (Close Grip: 3RM) 1b: Banded Pull-Aparts: In between sets perform 10-15 Slow and Controlled Banded Pull-aparts. METCON Each for time: 3 RFT: 20 KBS (53, 35) 20 Burpees Rest 5:00 3 RFT: 20 SDHP (53, 35) 20 Box Jump w. Step Down...

11.22.17 TUESDAY

CrossFit METCON In a 8:00 Window with a partner: Row 1k: Remaining time Max Rounds of: 10 Pull-ups 15 Push-ups 20 Air Squats BootCamp METCON For total time: Run 400 Meters 40 Russian KBS 15 Tire Flips Rest 2:00 Run 400 Meters 30 Russian KBS 10 Tire Flips Rest 2:00 Run...

11.20.17 MONDAY

CrossFit WEIGHTLIFTING Squat Clean (Build to a heavy 1.1 (10s). Rest 2:00) BENCHMARK METCON “Southie” For time: 45 Deadlifts (155, 105) 30 Hang Power Cleans (155, 105) 15 Squat Cleans (155, 105) Question of the Day What is your favorite thing to do in the...

11.18.17 SATURDAY

CrossFit BENCHMARK METCON “Batman & Robin” One round each partner: Partner A runs 200 M Partner B does AMRAP Double Unders (or single unders) Switch. One round each partner: Partner A runs 200M (or 300m Row) Partner B does AMRAP Squats w/ Plate (45/25)...

11.17.17 FRIDAY

CrossFit STRENGTH/SKILL Back Squat (For Speed:  6 x 4, every 60-90s.) BENCHMARK METCON “Bear Grylls” In 7:00 400 Meter Run Remaining time: Max Bear Complex (135, 95) – Squat Clean Thruster + Back Squat Thruster Question of the Day If you could invent...

11.16.17 THURSDAY

CrossFit METCON Part #1 2 Options with a partner, you go/I go style: 10 Rounds of: Sledpull Powerwalk x 60 yards @heavy. Rest 60s. or 8 Rounds of: Row 200 Meters Part #2 With a partner: 8:00 Max Distance Front Rack Kettlebell Carry. Athlete choice of weight. BootCamp...

11.15.17 WEDNESDAY

CrossFit STRENGTH/SKILL 1a) Barbell Rows: Accumulate 60 Reps, AHAP. 1b) Perform 10 Slow and Controlled Banded Pushdowns between sets. METCON 4 Rounds, each for time: 18/15 Calorie Row 15 Box Jumps w. step down (24, 20) 12 Push Press (135, 95) 9 Pull-ups BootCamp...