WOD

04.25.18 WEDNESDAY

CrossFit STRENGTH/SKILL Unilateral Farmer Carry: 8 Minutes x Max 50 Meter Trips BENCHMARK METCON Max Distance Run in 24:00 BootCamp METCON 20 min EMOM w/ a Partner: 10 Burpees 10 Weighted Box Step Ups (total) 1st minute: Partner A completes 10 Burpees while Partner B...

04.24.18 TUESDAY

CrosFit STRENGTH/SKILL 1: Push Press (1RM. ) 2: Metcon Prep + Set-up: Spend 5 minutes getting set-up and preparing for Metcon. METCON Every 4:00 x 5 sets: 7 Burpee Pull-ups 15 T2B 20 DB Renegade Rows (total) 30 Double Unders Rx+:(5/3 Burpee Ring Muscle-ups) BootCamp...

04.23.18 MONDAY

CrossFit STRENGTH/SKILL 1: Front Squat (Wave: 3-2-1-3-2-1.) 2: Metcon Prep: 2-3 Sets of: 2 Power Cleans (touch n go) 4 Burpees 6 Air Squats BENCHMARK METCON "The Chief" Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for...

04.21.18 SATURDAY

CrossFit BENCHMARK METCON "Fight Gone Bad" Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps),  75# Box Jumps, 20"  (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest Question of the Day What pushes you to...

04.20.18 FRIDAY

CrossFit STRENGTH/SKILL 1: Rope Climb (Accumulate Volume.) 2: Handstand Push-ups (4 x 5-6) 3a&3b: 3a) Supinated Grip BB Rows: 3 x 10. 3b) Trap 3 Shrugs: 3 x 10-10-10. 4: Hollow Hold: Reverse Tabata: 8 x 10s Work/20s Rest. Question of the Day What's your normal attire...

04.19.18 THURSDAY

CrossFit STRENGTH/SKILL 1: Back Squat (For Speed: 4 x 5 @50%, every 60s.) 2: Back Squat (Heavy Set: 3 x 2, up to a heavy set.) 3: Seated Box Jumps (Distance) 20-25 Total Jumps. 4: Squat Cleans: Warm-up to work weight performing singles. METCON 4 Rounds of: 20s Max...

04.18.18 WEDNESDAY

CrossFit SKILL REVIEW Pull-up Skill Work - Spend 10 Minutes working on improving your athletes' efficiency with - Kipping Pull-ups - Butterfly Pull-ups - Kipping C2B - Butterfly C2B METCON For time: 800 Meter Run 50 Pull-ups 50 Air Squats 150 Double Unders 50 Air...

04.17.18 TUESDAY

CrossFit STRENGTH/SKILL 1a) DB Neutral Grip Floor Press: 4 x 8. 1b) Double DB Bent-over Rows: 4 x 10. 1c) Banded Pulldowns: 4 x 12-15. METCON AMRAP 18 w. a partner: 250 Meter Row 10 Burpees over the Rower BootCamp METCON 4 Rounds for Time: 12 Burpees 10 KB Single Arm...

04.16.18 MONDAY

CrossFit STRENGTH/SKILL 1: Power Snatch Cluster Sets: Build to a heavy set of 1.1.1 (10s). 2: Touch N Go Power Snatch: Drop your loading and focus on cycling sets of 3 for 3 sets at max effort. BENCHMARK METCON "Isabel" For Time:  30 Snatches, 135# / 95# Question of...

04.14.18 SATURDAY

CrossFit METCON AMRAP 11 in teams of 2: 1 Rope Climb 3 Power Cleans (135, 95) 10 Wallballs (20, 14) (10', 9') Rest 2:00 AMRAP 11: 10 Pull-ups 8 Hang Power Cleans (135, 95) 10 Wallballs Rest 2:00 AMRAP 11: 10 Box Jumps w. step down (24, 20) 8 Barbell Rows (135, 95) 10...

04.13.18 FRIDAY

CrossFit STRENGTH/SKILL 1: Close Grip Bench Press (For Speed: 3 x 3 @50%, every 60s.) 2: Close Grip Bench Press (Heavy Sets: 3x3) 3: Banded Pallof Press Iso Hold, Wide Stance: 3 x 12s each side. METCON EMOM 20: Minute 1: 50 Ft. each Arm Bottoms-up KB Carry (light)...

04.12.18 THURSDAY

CrossFit STRENGTH/SKILL 1: Front Squat (For Speed: 3 x 3 @80%, every 60s) 2: Sumo Deadlift (Ultra Wide: 3 x 3 @80%, every 60s.) 3: 1 Round of: 8 Touch n go deadlifts with metcon weight 8 Lateral Burpees 10s Max Effort Row/Bike BENCHMARK METCON "Batwings" For time: 45...