WOD

05.29.20 FRIDAY

05.29.20 FRIDAY

CrossFit STRENGTH/SKILL 1. Bench Press: Close grip: 8-6-4-2. Rest 90s.2. Ring Pull-ups: 4 x 5. Rest 60s. 3a. Bent Over Row  3b. Tricep Pushdown  3c. Lateral Raise  METCON Double Alternating Tabata: 4 x 20s on/10s off:Side Plank (alternate sides each time - 2 sets...

05.28.20 THURSDAY

05.28.20 THURSDAY

CrossFit STRENGTH 1) Front Box Squat @80% of Front Box Squat from last week 2) Box Jumps: 8 x 2 BENCHMARK METCON "Tugboat"2 RFT:25 Power Cleans (115, 75)25 Bar Facing Burpees

05.27.20 WEDNESDAY

05.27.20 WEDNESDAY

CrossFit METCON With a running clock:0:00-10:00Row 250 Meters15 Abmat Sit-ups50 Double Unders 12:00-20:00Row 250 Meters15 Ground to Overhead with a plate (45, 25)100 Single Unders 22:00-28:00Row 250 Meters10 Walking Plate OH Lunges w. plate (45, 25) (total)50 Jump...

05.26.20 TUESDAY

05.26.20 TUESDAY

CrossFit  METCON 8 Rounds of:60 Yard Sledpull or Push, AHAP. Rest 60s.Then,8 Rounds of:30 Yard Front Rack KB Carry. Rest 60s.Then,10 Minutes of "Recovery"Row, Bike, Jog, or light sledpull at a sustainable/easy pace.

05.24.20 SUNDAY

05.24.20 SUNDAY

10:00AM and 11:00AM MURPH For Time: 1 Mile Run 100 Pullups 200 Pushups 300 Squats 1 Mile Run *Online Registration Required*

05.23.20 SATURDAY

05.23.20 SATURDAY

CrossFit 9:00AM STRENGTH Power Clean + Jerk  METCON For time in teams of 2:1 Mile Barbell Carry (135, 95)1 Mile Sledpull Powerwalk (moderate-heavy) Alternate Option:AMRAP 30 - 4 stations of:50 Yard Sledpush50 Yard Farmer Carry50 Yard Stone Carry or Heavy Sandbag or...

05.22.20 FRIDAY

05.22.20 FRIDAY

CrossFit STRENGTH Push Press + Push Jerk + Split Jerk  METCON 3 Rounds of 30 seconds work/30 seconds rest with an empty barbell:1a) Barbell Rows1b) Barbell SDHP1c) Barbell Curls1d) Barbell Shoulder Press1e) Abmat Sit-ups

05.21.20 THURSDAY

05.21.20 THURSDAY

CrossFit STRENGTH Front Box Squat  METCON "Fool in the Rain" For time:30-20-10Wall balls (20, 14)21-15-9Deadlifts (225, 155)Rx+:(275, 185) (30, 20# Medball)

05.20.20 WEDNESDAY

05.20.20 WEDNESDAY

CrossFit SKILL Rowing Skill Work: Spend 10 Minutes Working on refining skills. METCON EMOM 25:Minute 1: 40s Max Reps Hollow RocksMinute 2: 40s Max Calorie RowMinute 3: 40s Max Double UndersMinute 4: 40s Max Calories Bike or Ski ErgMinute 5: Rest

TUESDAY 05.19.20

TUESDAY 05.19.20

CrossFit STRENGTH Push-ups  3 x submax.  METCON AMRAP 12:12 Burpees9 Single Arm DB Hang Power Snatch each arm (50, 35)6 Single Arm DB Push Press each arm (50, 35)

03.20.20 FRIDAY

CrossFit STRENGTH Push Press: Build to a 1RM in 10 sets.  METCON 4 Rounds of:20 Renegade Rows (50, 35) (total reps)20 DB Hang Power Snatches (50, 35) (10 each arm)20 Calorie RowRx+:(Calories Ski Erg or Bike)