August 31, 2018

Warm Up: Overhead Prep 3rds PA Clean Warmup (Build) 2/2 Knee Hug Lunge Step Vert Flex Ext 5 Box Jumps (AHAP) Then 3 x 3 Clean and Split Jerk Strength: Clean and Jerk All Levels: 1RM *This is a test – go get a PR! Choose Your Own Adventure: WOD: 10/10 DB Snatch (50/35) 10…

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August 30, 2018

CrossFit:  Warm Up: Ankle Circuit 5min Double Under Practice Squat Prep 3 x :10 Superfriend + 4 FS (Build) 3 x :15 Hollow Hold 3 x :15 Superman Hold Partner WOD: “A man and his dog” 20min Clock 0-5min – AMRAP Double Unders / Lateral Hops 5min-10min – AMRAP Front Squat (135/95) 10min-15min – AMRAP…

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August 29, 2018

Warm Up: 8min WAMRAP 10 Banded Pullaparts 8 Depth Pushups or True Pushups 6 Strict No Jump Burpees Strength: Bench Press All Levels: 3RM *This is a test – go get a PR! WOD: Death by Burpees *Min 1 – 1 Burpee, Min 2 – 2 Burpees, Min 3 – 3 Burpees,…til failure *Capped at…

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August 28, 2018

CrossFit: Warm Up: 3rds 10 Scap Progression 10 Knee Hug Walking Lunge 10 Plate Touches (Build) 10/10 Russian Twists Strength: 15min clock 4 x 6 Strict Pullups *Add weight if necessary 4 x Fastest Front Carry WOD: Buy In: 800m Run 21-15-9 T2B Rotational Ball Slam 9-15-21 KBS – Russian (53/35) KB Walking Lunge Cash…

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August 27, 2018

A few tests this week get ready to hit some heavy weights! Warm Up: Squat Prep 3rds 5 Strict Pullups :20 Goblet Squat Hold (AHAP) 10 EB Thrusters 5 Back Squat (Build) Strength: Back Squat All Levels: 3RM *This IS a test – go get a PR! WOD: 10min EMOM Min 1: 15 Thrusters (95/65)…

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August 24, 2018

Warm Up: Deadbugs 1:00/1:00 x 3 3rds 8 BB Good Mornings 8 Austrailan Pullups 5 Box Jumps (AHighAP) 5 Deadlifts (Build to heavy) Strength: Deadlift Level 1: 3RM Level 2: 1RM – Go Get a PR! Choose Your Own Adventure: WOD: Faceoff Retest For Time 250m Row 20 Cals AB 12 Burpees Flex Sesh: 4x…

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August 23, 2018

CrossFit:  Warm Up: Parnter Mobility PVC Positions BB Complex – 3-position Snatch +3 OHS (Build) Strength: Squat Snatch All Levels: Technique *Sets of 3 building in weight* WOD: “Nancy” 5rds 400m Run 15 OHS (95/65) *Compare to 4.5.17* BodyFit: 248 Warm Up: Squat Prep 3rds 10/10 Bottoms Up KB Press 8/8 Getup Situp 10 Plate…

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August 22, 2018

Warm Up: Coach Lead Overhead Prep PA Clean Warmup (Build) Split Jerk Footwork Double Under Practice Strength: Clean and Jerk Level 1: Technique Level 2: Heavy Double WOD: “Rodeo” 8min Clock 15 Clean and Jerk (135/95) 25 Double Unders (Lateral Hops) 10 Clean and Jerk (155/115) 25 Double Unders 5 Clean and Jerk (185/135) 25…

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August 21, 2018

CrossFit: Warm Up: 8min WAMRAP 10 Scap Progression :15 Table Top Stretch 5 Strict No Jump Burpees 15 Air Squats Strength: All Levels: On a 15min clock 4 x 6 Strict Pullups 4 x 6 Strict Dips *Add weight if necessary* Team WOD: “The Chipmunks” Teams of 3 Run: 400m-200m-100m 100 Pullups 150 Burpees 200…

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August 20, 2018

Warm Up: Squat Prep 3rds 5 Strict Pullups 2/2 Knee Lunge Step Vert Flex/Ext 4/4 Captain Morgan (R&L) 5 Back Squat (Build to Heavy) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: 5 x 1 (Build) *No misses – this is not a test* WOD: “Mountaineer” 10-8-6-4-2 BB Front/Back Lunges (75/55) 10-20-30-40-50…

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