Posted on

May 17, 2017

CrossFit:

Warm Up:
Overhead Mobility
PA Clean Warmup
Split Jerk Footwork
Barbell Complex

Strength:
Clean and Jerks
Level 1: Heavy 3 /  Technique
Level 2: 4 x 2 (Build)

WOD:
“Surfer on Acid”
3 Rounds
400m Run
21 Burpees
*Courtesy of CFNE

Hump Day Pump:

Front Squat 3 x 3 (Build)

Strict Press 3 x 7 (Build)

4rds
10 Front Plate Raise
6 Seated Incline DB Curls

Posted on

April 27, 2017

CrossFit:

Warm Up:
8min WAMRAP
:20 N2W HS Hold
3 x 1 Broad Jump & 5 Air Squats
10 Scap Depressions
10 Hollow Rocks / :10 Hollow Hold

Strength:
Strict Pullups & HSPU
All Levels: 4 x 5

WOD:
“Kelly”
5rds
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
*30min cap

BodyFit: 102

Warm Up:
2rds
10 Strict Burpees
15 Air Squats
:30 Pillar Hold
4 Broad Jumps

WOD:
“Kelly”
5rds
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)