WOD

05.25.18 THURSDAY

CrossFit STRENGTH/SKILL 1) Push Press (For Speed: 6 x 3 @70-75%, every 60s.) 2a) L-Sit Hold: 3 x 10-15s. 2b) Handstand Hold: 3 x 10-20s. METCON AMRAP 15: 12 S20H (155, 105) 30/25 Cal Row 50 Double Unders Question of the Day Why CrossFit? What made you decide to try...

05.24.18 THURSDAY

CrossFit & BootCamp STRENGTH/SKILL 1: Wide Stance Box Squats (8 x 3 @60-65% of your Back Squat, every 60s.) 2: Power Clean + Front Squat: Work up to Metcon weight in 3-4 sets performing 1 PC + 1 FS. BENCHMARK METCON Gameday (Time) For total time: 30 Front Squats (155,...

05.23.18 WEDNESDAY

CrossFit METCON 30 Minutes on the Clock: Sledpush x 100 ft. Farmer Carry x 100 Ft. Turkish Get-up x 2 each. Row x 60s BootCamp METCON 3 Rounds of Strength Circuit: DB Split Squats: 3 x 6 ea. 1-Arm DB Rows: 3 x 10 ea. Russian Twists: 3 x 20. Front Rack KB Carry: 3 x...

05.22.18 TUESDAY

CrossFit STRENGTH/SKILL 1: Close Grip Bench Press ( 5 x 5, adding weight each set.) 2: Barbell Curls (3 x 10, one weight for all sets. ) 3: Metcon Prep: T2B Skill Session x 5:00 BENCHMARK METCON "New Workout Plan" 2 RFT: 75 Air Squats 50 Push-ups 25 T2B 800m Run...

05.21.18 MONDAY

CrossFit STRENGTH/SKILL 1: Clean and Jerk (1RM) 2: Back Squat (1RM) 3a) Single Leg DB RDLs: 4 x 5 ea. 3b) Deadbug + Reverse Crunch: 3 x 10. 4) Frog Pump: 2 x 30. Question of the Day Have you ever left a bad review on someone's...

05.18.18 FRIDAY

CrossFit STRENGTH/SKILL 1) Close Grip Bench Press (For Speed: 5 x 5 @50%, every 60s.) 2) Pull-ups (Volume Accumulation) 3a) 1-Arm KB Row w. rotation: 3 x 10 ea. 3b) Heavy Banded Single Arm Banded Pushdowns: 3 x 10-15 ea. 4) RKC Plank: 4 x 15-20s. Question of the Day...

05.17.18 THURSDAY

CrossFit & BootCamp STRENGTH/SKILL 1: Wide Stance Box Squats (8 x 3 @60% of last Monday 3RM, every 60s.) 2a) Power Snatch: 3 x 3, touch n go preparing for metcon. 2b) T2B: 3 x 3-5. 2c) Wallballs: 2 x 10. BENCHMARK METCON "Nor’easter" AMRAP 15: 5 Power Snatches (115,...

05.16.18 WEDNESDAY

CrossFit SKILL REVIEW Gymnastics Skill Work 3 Rounds for Quality: 10s L-Sit Hold 10s Ring Support 10 Alternating Pistols METCON 25 Minutes of: 1a) Heavy Sledpush or Sledpull Powerwalk x 50 yards. Rest 60s. 1b) Single Arm Farmer Carry x 50 yards each. Rest 60s 1c)...

05.15.18 TUESDAY

CrossFit STRENGTH/SKILL 1a: Strict Pull-up + Negative (4 x 5) 1b: Dips (Bar Dips: 4 x 8-10) 2: Metcon Warm-up: 2-3 Sets of: 5 OHS 5 KBS 5 Lateral Burpees METCON For time: 30-20-10 Overhead Squats (95, 65) Lateral Burpees over the bar KBS (53, 35) Calories on the Rower...

05.14.18 MONDAY

CROSSFIT STRENGTH/SKILL 1: Deadlift (Touch N Go: 5 x 5, up to a heavy set.) 2: Metcon Prep: 2-3 Rounds of: 5 DB Power Cleans 5 DB Thrusters Building to Metcon weight. BENCHMARK METCON "Freshmen" For time: 45 DB Power Cleans (50, 35) 45 DB Thrusters (50, 35) Question...