WOD

05.08.19 WEDNESDAY

CrossFit METCON In teams of 2:For time:400 Meter Farmer Carry (70, 53)100 Walking OH Lunges (45, 25)300 Meter Farmer Carry100 Ground to Overhead with a plate (45, 25)200 Meter Farmer Carry100 Hollow Rocks100 Meter Farmer Carry100 Box Jumps w. step down (24, 20)...

05.07.19 TUESDAY

CrossFit STRENGTH/SKILL Floor Press (Close Grip: 3/5 x 4 @75%) METCON AMRAP 16:10 Strict T2B10 Push-ups400 Meter Run Rx+:(Workout time is extended to 20 minutes) (Round starts with 5/3 Bar Muscle-ups) BootCamp STRENGTH/SKILL 5 rounds of:2 DB Strict Press2 DB Push...

05.06.19 MONDAY

CrossFit STRENGTH/SKILL 1 1/4 Front Squat (3-3-3-3-3-3. Rest 2:00 – Build to a 3RM.) BENCHMARK METCON "James B" 4 RFT: 15 Power Snatch (75, 55) 15 Burpees Over the Bar Rx+:(95, 65)

05.04.19 SATURDAY

CrossFit METCON With a partner:AMRAP 8:8 Wall balls (20, 14)8 KBS (53, 35)*One athlete completes a full round Rest 60s AMRAP 8:8 Wall balls8 T2B*One athlete completes a full round Rest 60s. AMRAP 8:8 Wall balls8 Hand Release Push-ups*One athlete completes a full round...

05.03.19 FRIDAY

CrossFit STRENGTH/SKILL 1: Push Press (5-4-3-2-1+.) 2: 1-Arm KB Rows: 1/4 x 10 ea.  METCON For time:100 Double Unders25 Push Press (95, 65)75 Double Unders20 Push Press (135, 95)50 Double Unders15 Push Press (155, 105)

05.02.19 THURSDAY

CrossFit STRENGTH/SKILL 1: Wide Stance Box Squats (3/8 x 3 @50-60%, every 60s.) 2: Banded Deadlift (For Speed: 3/6 x 2 @50%, every 60s ) 3: Seated Dynamic Box Jumps: 1/6 x 3, every 60s. 4: Front Rack Double Kettlebell Walking Lunges: 1/3 x 20 steps.  BootCamp...

05.01.19 WEDNESDAY

CrossFit STRENGTH/SKILL 20 Minutes on the clock in teams of 2: 10 Minutes of Max Sets of Farmer Carry10 Minutes of Max Sets of Sledpull Powerwalk or Sledpush METCON 10 Minutes on the clock in teams of 2:5 Minutes of Max DB Man Makers5 Minutes of Max Turkish Get-up...

04.30.19 TUESDAY

CrossFit STRENGTH/SKILL Floor Press (Close Grip: 3/5 x 5 @70%) METCON AMRAP 15:5 HSPU10 Burpee Pull-ups15/10 Calorie Bike (or 20/15 Calorie Row) BootCamp STRENGTH/SKILL EMOM x 10:00- 4 DB Front Squats- 4 DB Push Press- 4 DB ThrustersMETCON Every 3:00 x 6 Rounds A)...

04.29.19 MONDAY

CrossFit Strength/Skill Banded Deadlift (5-4-3-2-1+.) BENCHMARK METCON "Simple Man" For time:15-10-5Power Cleans (155, 105)Front Squat (155, 105)

04.27.19 SATURDAY

CrossFit METCON AMRAP 30 with a partner: Buy in:400 Meter Partner Buddy Carry (split as needed)Then,With remaining time AMRAP:400 Meter Row30 Wallballs (20, 14)20 T2B10 BurpeesRx+:(Burpees Over the Rower)

04.26.19 FRIDAY

CrossFit STRENTGTH/SKILL Floor Press (5-4-3-2-1+.) BENCHMARK METCON "Heart Breaker" AMRAP 8: 15 Push Press (115, 75)15 SDHP (115, 75)

04.25.19 THURSDAY

CrossFit STRENGTH/SKILL 1: Power Clean (3/5 x 3 @80%, every 90s.) 2: Back Rack RFESS (2/4 x 5 ea. Rest 90s.) METCON 8 Rounds of:20s Sled push Sprint BootCamp STRENGTH/SKILL For Time:20 Ball Slams20 Step-ups20 Calorie Row16 Ball Slams16 Step-ups16 Calorie Row12 Ball...