Monday March 21st, 2016
Strength: Bench Press: 5 X 5 @ 8RPE Conditioning: 5 Rounds For Time: 8 Hang Power Clean, 2 count Reverse Lunge(135/83),(115/63),(75/35) 8 Strict Pull-Ups
WOD Blog
Saturday March 19th, 2016
Partner WOD: A) 1 mile relay. This can be done in any combination of 200 meter, 400 meter, or 800 meter runs. [EX: 8 X 200m, 4 X 400, or 2 X 800] B) Reps of 21-15-9: Burpees T-2-B –This is also done relay style. Partner A does 21 Burpees, then partner B does same, …
Friday March 18th, 2016
CrossFit Open WOD 16.4 Rx’d Complete as many reps as possible in 13 minutes of: 55 Deadlifts (225#/153#) 55 Wall Balls (20# – 10′ target/14# – 9′ target) 55 Calorie Row 55 Handstand Push-ups Intermediate Complete as many reps as possible in 13 minutes of: 55 Deadlifts (185#/123#) 55 Wall Balls (20# – 9′ target/10# …
Wednesday March 16th, 2016
Strength: Beach Body Spring Break Series(Only 1 more week left, get the pump): 3 sets of: Dips @ 21X1 Tempo X 8-10 Standing Curl to Arnold Press X 10 GHD Sit-ups or Plate Sit-ups X 12 Conditioning: 3 Rounds A) In a 90 second window: Overhead KB/DB Carry 150 feet, as many Hand Release Push-ups as possible …
Tuesday March 16th, 2016
Strength: Back Squat: 6 X 3 @ 8-9 RPE (starting point, 80% of 3RM/ 75% of 1RM) Conditioning: 10 Minute AMRAP: 20 WallBalls(20/16), (16/12), (12/8) 10 Over the Box Jumps(24/20), (20/18), (18/12) –Over the Box Jumps can be scale/ subbed with Step-Ups
Monday March 14th, 2016
Strength: 1 Clean and Jerk every 30 seconds for 10 minutes. Start at 6 RPE, increase load as able, every 2-4 reps, leading to very heavy last few reps. Conditioning: 4 Rounds For Time: 12 Clean and jerks at 60% of heaviest rep in strength phase. Run 400 meter or row 500(alternate from round to …
Saturday March 12th, 2016
Partner WOD With a partner, complete.. A) 10 alternating rounds (5 each partner) of: 6 Deadlifts (225#/153#, 185#/123#, 155#/103#) 9 Toes-2-Bar 12 Box Jumps (24″/20″) Then complete.. 120 Burpees between you and your partner – Split up any way you see fit. *30 minute time cap
Friday March 11th, 2016
Open WOD 16.3 Rx’d Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches (75#/53#) 3 bar muscle-ups Intermediate Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches (65#/45#) 5 chest-to-bar pull-ups Scaled (This is also the scaled version for the CrossFit Games Open) Complete …
Thursday March 10th, 2016
Open Gym Hours: 5:30 am-9:00 am; 3:15pm-7:00pm ROM WOD AT 6:30 AM. Bring your yoga mat and your zen state. Respect the stretch. Announcements: Beer Mile, Saturday, 9 am. Team Bout That Action and Team Meh pictures Saturday March 19th at 8 am.
Wednesday March 9th, 2016
Strength: Beach Body/ Spring Break Series, 3 sets of: Alternating Hammer Curls X 8R/8L Single Arm Tricep Extension X 8R/8L Medicine Ball Leg Lifts X 10 Conditioning: 5 Rounds; Each Station is 1 minute AMRAP. 1 minute rest between stations Shuttle Sprint(25 yd zone, as many touches as possible, each touch = 1 rep) Air …