WOD

03.09.20 MONDAY

03.09.20 MONDAY

CrossFit STRENGTH DL + PC + FS Complex   Complex of:3 Deadlifts3 Power Cleans3 Front Squat BENCHMARK METCON "Batwings" For time:30 Calorie Bike30 Deadlifts (225, 155)30 Lateral BurpeesRx+:(Rest 8:00 + Repeat)

03.07.20 SATURDAY

03.07.20 SATURDAY

CrossFit METCON With a running clock with a partner:0:00 - 10:00Max Distance Farmer Carry - AHAP.12:00 - 22:00Max Rounds of:45 Calorie Bike or Row45 Wall balls (20, 14)24:00 - 34:00RecoveryRow, Jog, Sledpull Powerwalk - client choice at a conversational pace.Rx+:(30,...

03.06.20 FRIDAY

03.06.20 FRIDAY

CrossFit STRENGTH Bench Press : Build to a 1RM in 10 sets.  METCON Every 3:00 x 5 sets.5 Strict Pull-ups10 Box Jumps w. step down (24, 20)15 Air Squats20 Double UndersRx+:(10/8 Strict Pull-ups) (40 Double Unders per round)

03.05.20 THURSDAY

03.05.20 THURSDAY

CrossFit STRENGTH Sumo Deadlift @moderate weight.  METCON For time:30-20-10Front Rack Reverse Lunges (135, 95) (total reps)10-20-30T2BRx+:(155, 105)

03.04.20 WEDNESDAY

03.04.20 WEDNESDAY

CrossFit STRENGTH HPC + PP + PJ Complex  Barbell Complex of: 2 Hang Power Cleans + 2 Push Press + 2 Push Jerks METCON 4 Rounds of:400 Meter Run OR 2:00 Max Calorie BikeComplex of:6 Hang Muscle Cleans (135, 95)6 Push Press6 ThrustersRx+:(5 Rounds)

03.03.20 TUESDAY

CrossFit STRENGTH DB Bench Press with Rotation Landmine Row METCON AMRAP 15:15 Kettlebell Swings (53, 35)15 Burpees15 Calorie RowRx+:(Add 15 C2B Pull-ups Each Round) (Calories on Ski Erg)

03.02.20 MONDAY

03.02.20 MONDAY

CrossFit STRENGTH DL + PC + FS Complex   Complex of:3 Deadlifts3 Power Cleans3 Front Squat BENCHMARK METCON "Simple Man" For time:15-10-5Power Cleans (155, 105)Front Squat (155, 105)Rx+:(Rest 7:00 + Repeat)

02.29.20 SATURDAY

02.29.20 SATURDAY

CrossFit METCON For time with a partner:50-40-30-20-10Wall balls (20, 14)Power Cleans (135, 95)T2BCalories Bike or Row or Ski ErgRx+:(Add 16 HSPU at the end of each)

02.28.20 FRIDAY

02.28.20 FRIDAY

CrossFit STRENGTH/SKILL Strict Pull-ups: EMOM as long as possibleMinute 1: 1 RepMinute 2: 2 RepsMinute 3: 3 RepsMETCON AMRAP 17:20 Alt. DB Snatches (50, 35) (total reps)20 DB SA Push Press (50, 35) (total reps)400 Meter Run

02.27.20 THURSDAY

02.27.20 THURSDAY

CrossFit STRENGTH/SKILL Box Squat : For speed! Moderate weight METCON "BP Benchmark #6" For time:100 Double KB Front Walking Lunges (53, 35)

02.26.18 WEDNESDAY

02.26.18 WEDNESDAY

CrossFit STRENGTH/SKILL Skill Work: Choose something that needs work - this can be anything you've been struggling with. METCON "Rowing Randy" For time:2k Row25 Power Snatches (75, 55)1k Row25 Power Snatches500m Row25 Power SnatchesRx+:(95, 65)

02.25.20 TUESDAY

02.25.20 TUESDAY

CrossFit STRENGTH/SKILL 1) Push Jerk  2) Floor Press : Build to a tough set of 6  3) Single Arm DB Row  4) DB Hammer Curls   6) Ring Support: 3x10-20s.