WOD

07.19.18 THURSDAY

CrossFit & BootCamp STRENGTH/SKILL 1: Paused Front Squat (EMOM 8: 3 reps @65-75%) 2: Romanian Deadlift (EMOM 4: 5 reps @ FS Weight) BENCHMARK METCON "Abs of Steel" For time: Buy in: 50 T2B Then, 50 Front Rack Walking Lunges (115, 75) Rx+:(135, 95) Fun Fact of the Day...

07.18.18 WEDNESDAY

CrossFit GYMNASTICS Technique EMOM 10: ODD Minutes: 10 Strokes on the Rower EVEN Minute: 20 Shoulder Taps Rx+:(Handstand on Wall Shoulder Taps) METCON 3 RFT w. a partner: 1k Row 40 Wallballs (20, 14) 30 Box Jumps Overs (24, 20) 20 Power Snatch (95, 65) 10 Overhead...

07.17.18 TUESDAY

CrossFit STRENGTH/SKILL 1: Floor Press (Medium Grip: 5 x 5, adding weight each set. ) 2: Bicep 21s: 3 x 7-7-7. Rest 60s. METCON AMRAP 17: 100 Meter Run 20 KBS (53, 35) 100 Meter Run 20/15 Push-ups Rx+:(Wear a 20/10 Weighted Vest) BootCamp METCON 5 Rounds of: 50 yard...

07.16.18 MONDAY

CrossFit STRENGTH/SKILL 1: Back Squat (5RM. ) BENCHMARK METCON "Southie" For time: 45 Deadlifts (155, 105) 30 Hang Power Cleans (155, 105) 15 Squat Cleans (155, 105) Fun Fact of the Day Banging your head against the wall burns 150 calories an...

07.14.18 SATURDAY

CrossFit Hero WOD "Saman" 8 Rounds For Time: 13 Deadlifts (185/125) 17 Wallballs (20/14) 400M Run If you have been following the story about the Thai boys that were stuck in the cave for 17 days, its been a huge success because they all got out...

07.13.18 FRIDAY

CrossFit BENCHMARK METCON "Crossfit Games Open 18.1" Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row Fun Fact of the Day Dogs and cats only sweat from their foot...

07.12.18 THURSDAY

CrossFit & BootCamp STRENGTH/SKILL Sumo Deadlift (Against a Band: 10 x 2 @60%, every 60s.) 2) Metcon Prep 2-3 sets of: BENCHMARK METCON "Timebomb" In 12:00: 50 Wallballs (20, 14) 40 Burpees over the Bar 30 Deadlifts (255, 165) Remaining time AMRAP:  Wallballs Rx+:...

07.11.18 WEDNESDAY

CrossFit SKILL REVIEW Double Under Practice METCON For total time: 50-40-30-20-10 KBS (53, 35) Walking Lunges (BW) Abmat Sit-ups Double Unders Rest 60s after each completed round. BootCamp METCON AMRAP 25 w. a partner: Run 100 Meters 10 Wallballs 10 Bent-over DB Rows...

07.10.18 TUESDAY

CrossFit STRENGTH/SKILL Shoulder Press (1RM. ) BENCHMARK METCON "Backpeddle" Every 5:00 x 5 Sets: Run 400 Meters 12 C2B Pull-ups 20/16 Hand Release Push-ups BootCamp METCON 5 Rounds of: 30s of Alternating Box Step-ups 30s of Rest 30s of Sumo KB Deadlifts 30s of Rest...

07.09.18 MONDAY

CrossFit  BENCHMARK METCON “Uncle Buck” EMOM 9: Minutes 1-3 3 Power Cleans (135, 95) 3 Front Squats (135, 95) 3 S20H (135, 95) Minutes 3-6 3 Power Cleans (155, 105) 3 Front Squats (155, 105) 3 S20H (155, 105) Minutes 6-9 3 Power Clean (185, 125) 3 Front Squat (185,...

07.07.18 SATURDAY

CrossFit METCON With a partner and a running clock: 0:00-10:00 10 Legless Rope Climb Remaining time Max Rounds of: 8 Hang Power Cleans (135, 95) 6 S20H (135, 95) 12:00-22:00 10 Rope Climbs (with legs) Remaining time max rounds of: 8 Hang Power Cleans 6 Front Squats 4...

07.06.18 FRIDAY

CrossFit STRENGTH/SKILL 1: Hang Power Snatch (4 x 3 @80%, every 90s.) 2: Bench Press: Work up to heaviest weight for Metcon performing sets of 2-3 reps. BENCHMARK METCON "Gun Show" For total time: Row 1k 21 Bench Press (135, 75) Rest 2:00 Row 750m 15 Bench Press (185,...