WOD

05.25.19 SATURDAY

CrossFit METCON For time in teams of 2:1 Mile Barbell Carry (135/95) 1 Mile Sledpull Powerwalk (moderate-heavy)

05.24.19 FRIDAY

CrossFit STRENGTH/SKILL Push Press + Push Jerk + Split Jerk  (8 x 1 + 1 + 1.) METCON 3 Rounds of 30 seconds work/30 seconds rest with an empty barbell:1a) Barbell Rows1b) Barbell SDHP1c) Barbell Curls1d) Barbell Strict Press1e) Abmat Sit-ups

05.23.19 THURSDAY

CrossFit STRENGTH/SKILL Box Front Squat (10 x 2 @50-60% of Front Squat, every 60s.) BENCHMARK METCON "Fool in the Rain" For time:30-20-10Wallballs (20, 14)21-15-9Deadlifts (225, 155) Rx+:(275, 185) (30, 20#...

05.22.19 WEDNESDAY

CrossFit 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/RowMinute 5: Rest

05.21.19 TUESDAY

CrossFit STRENGTH/SKILL 1a: Push-ups (3 x Submax.) 1b: Strict Chin-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)

05.20.19 MONDAY

CrossFit STRENGTH/SKILL 1: Wide Stance Box Squats (Ultra Wide Stance, High Box: 6 x 4) 2) Glute Hip Thrust: 3/5 x 6-8.3) DB 1 1/4 Split Squats: 1/3 x 8 ea.4) Serratus Crunch: 4 x 10. 

05.18.19 SATURDAY

CrossFit METCON 5 Rounds x 60s each station with a partner:1) Wall balls (20, 14)2) SDHP (53, 35)3) Row for Calories4) Ground to Overhead with a plate (45, 25)5) Front Rack Carry (53, 35)6) Rest x 60 seconds

05.17.19 FRIDAY

CrossFit METCON For time:9-8-7-6-5-4-3-2-1Hang Power Cleans (135, 95)Strict Chin-ups*200 Meter Run after each set STRENGTH/SKILL 1: Inverted Rows (Supinated Grip: 3 x 12) 2: DB Bench Press (Slight Decline, Neutral Grip: 3 x 12)

05.16.19 THURSDAY

CrossFit STRENGTH/SKILL Wide Stance Box Squat: 6 x 3 @60-70%  METCON Every 4:00 x 5 Sets:5 High Box Jumps (30, 24)10 Back Rack Reverse Lunges (185, 125)100 Ft. Heavy Farmer Carry BootCamp SKILL/STAMINA 5 Rounds: 15 Air Squats 10 Ring rows 1:00 Plank METCON For Time:...

05.15.19 WEDNESDAY

CrossFit STRENGTH/SKILL EMOM 10: ODD Minutes: 20 Iso Dynamic Double KB Rows (total reps)EVEN Minutes: 20s Handstand Hold METCON EMOM 10:ODD Minutes: 15 Air SquatsEVEN Minutes: 15 Burpees BootCamp SKILL/STAMINA 10 rounds: - 10 Single Unders- 10 Double Unders (20SU)- 10...

05.14.19 TUESDAY

Crossfit STRENGTH/SKILL Push Press + Push Jerk + Split Jerk: 10 x 1 + 1 + 1.  METCON AMRAP 15: 40 Double Unders30 DB Renegade Rows (50, 35) (total reps)20 Hang Power Snatch (75, 55)10 T2B Rx+:(95, 65) (5/2 Ring Muscle-ups after T2B) BootCamp STRENGTH/SKILL 4 Rounds...

05.13.19 MONDAY

CrossFit STRENGTH/SKILL Sumo Rack Deadlift (5-4-3-2-1+.)     BENCHMARK METCON "Tombstone" For time:30 Back Squats (225, 155)50 Russian KBS (70, 53)30 Calorie Bike (24 Calories ladies) Rx+:(275, 185) (88, 70)