WOD

09.21.18 FRIDAY

CrossFit STRENGTH/SKILL 1: Floor Press (1RM) 2: Metcon Prep: 2 Sets of: 5 Push press 5 T2B 10 Wallballs BENCHMARK METCON Bobby Axelrod (Time) For time: 21-15-9 Push Press (135, 95) T2B *33 UB Wallballs after each set (20, 14) (10’, 9’) *If you break during your...

09.20.18 THURSDAY

CrossFit WEIGHTLIFTING Back Squat (3 x 3 @85%, 3 x 1 @90%. ) METCON EMOM 20: Minute 1: 100 Ft. Front Rack Carry (53s, 35s) Minute 2: 15 Russian Swings (70, 53) Minute 3: 5 High Box Jumps (30, 24) Minute 4: 15 Ball Slams (30, 20) BootCamp METCON For Time w/ Partner:...

09.19.18 WEDNESDAY

CrossFit & BootCamp METCON In a 30 Minute Window with a partner: 400 Double Unders Remaining time: Max Distance on the Rower Fun Fact of the Day Similar to fingerprints, everyone also has a Unique Tongue...

09.18.18 TUESDAY

CrossFit GYMNASTICS 1a: Handstand Push-ups 3 x Max Rx+:(Strict) 1b: Strict Pullups 3 x Max METCON AMRAP 12: 10 Alt. DB Snatch (50, 30) (total) 10 Burpees 200 Meter Run Rx+:(3/2 Bar Muscle-ups each round before the DB Snatches) BootCamp METCON 3 Rounds: 12 Ring Rows 6...

09.17.18 MONDAY

CrossFit METCON 1: EMOM 5: 1 Squat Snatch 2: EMOM 5: 1 Squat Clean + Jerk 3: EMOM 5: 3 Touch n Go Deadlifts Fun Fact of the Day It's illegal in Iceland for parents to threaten children with fictional...

09.15.18 SATURDAY

CrossFit METCON In teams of 3 x 5 Rounds of: Max Reps of: Station 1: Wallballs (20, 14) x 60s Station 2: Burpees x 60s Station 3: Rope Climbs x 60s Station 4: Rest Station Fun Fact of the Day Peanut Butter was invented as a source of protein for people with no...

09.14.18 FRIDAY

CrossFit Benchmark Metcon "New Workout Plan" 2 RFT: 75 Air Squats 50 Push-ups 25 T2B 800m Run Rx+:(50 Alt. Pistols each round in place of Air Squats) Fun Fact of the Day The Statue of Liberty wears a size 879...

09.13.18 THURSDAY

CrossFit STRENGTH/SKILL 1: Back Squat (3 x 3 @80%, 3 x 2 @85%. ) 2: Inverted Rows, Pronated Grip: 4 x 10 w. 1 count pause at the top of each rep. BENCHMARK METCON "Unbroken" For time: 21-18-15-12-9-6-3 KBS (70, 53) *All sets must be done UB. BOOTCAMP STRENGTH/SKILL...

09.12.18 WEDNESDAY

CrossFit & BootCamp METCON AMRAP 30 w. a partner: Single Arm Farmer Carry x 25 meters each. Light Sledpush Sprint x 50 meters. Single Arm OH Carry x 25 meters each. Hollow Hold x 20s *One athlete completes a full round at a time. Fun Fact of the Day Delivery drivers...

09.11.18 TUESDAY

CrossFit BENCHMARK METCON "9/11" For time: 2001m Row 11 Squat Cleans (155, 105) 11 Strict Pull-ups 11 Thrusters (155, 105) 11 Strict Pull-ups 11 Front Squats (155, 105) 11 S20H (155, 105) 11 Burpee Box Jumps (30, 24) 11 Squat Cleans 11 Strict Pull-ups 2001m Row...

09.10.18 MONDAY

CrossFit STRENGTH/SKILL Touch n Go Power Snatch Skill Sets: 3 x 3-4, building in weight. METCON EMOM 20: Minute 1: 100 Meter Run Minute 2: 6 Touch n Go Power Snatch (135, 95) Minute 3: 100 Ft. Front KB Carry (53s, 35s) Minute 4: 12/10 Calorie Row Minute 5: 100 Ft....