Posts by Tony Fusaro
May 4, 2017
CrossFit: Warm Up: Strength: All Levels: Pistols & Dips 4 x 6-8 WOD: “Old School” 8rds 6 Hang Clusters (95/65) 200m Shuttle BodyFit: 104 Warm Up: 5rds of “Cindy” Skill: Pistols and Scaling Options WOD: Tabata x 8 each exercise Wall Balls (20/14) Pullups/Jumping Pullups Situps HRPU AD Cals 1min rest between movements
Read MoreMay 3, 2017
Warm Up: 3rds 3 :05 HS Hold w/ :03 Eccentric 2/2 Leg Cradle Lunge Step w/ vert flex/ext 5 Push Press (Build) Skill: Split Jerk Footwork Strength: Split Jerk Level 1: Technique (Sets of 3) Level 2: 5 x 1 *Add weight from 4.25.17 WOD: “Horse Trader” 12min AMRAP 5 HSPU 5/5 Weighted Lunge 15…
Read MoreMay 1, 2017
Warm Up: Chubbs Sequence Partner Mobility 3rds :30 Goblet Squat Hold :30 HS Hold 8 OHS – PVC – EB – LW Strength: Overhead Squat All Levels: 5 x 5 (Build) *Goal is perfect position not weight WOD: Courtesy of Deuce Gym “Venice Beach” For Time 1mile run 50 Back Squat (135/95) 30 Burpee to…
Read MoreApril 28, 2017
Warm Up: 3rds :40 Deadbug 15 Banded Good Mornings 10 Bent Over BB Row 10/10 Jewetts Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 5 x 3 (Build) *Goal should be around 90% of 1RM Choose Your Own Adventure: Option A: 50 Calorie Bike 50 Buprees 50 Ball Slams *Movements can be done…
Read MoreApril 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…
Read MoreApril 26, 2017
Warm Up: Rack Mobility PA Clean Warmup x 2 5-4-3-2 Hang Squat Clean (Build) 3-2-1 Squat Clean (Build) Strength: Squat Clean Level 1: Heavy 3/Technique Level 2: 5 x 1 (Build) *Not a RM test, work to a challenging single WOD: 10 EMOM 5 Cleans 15 Double Unders *Clean weight should be 50-60% of heaviest…
Read MoreApril 24, 2017
CrossFit: Warm Up: Shoulder DROM 3rds 25 Double Unders/Practice Child’s Pose Progression 10 EB BTN Press 5 Push Jerk (Build) Skill: Split Jerk Footwork Strength: Split Jerk Level 1: Heavy 3 Level 2:  5 x 2 (Straight) *Goal weight is same as 4.19.17 WOD: “Falcon” 5rds 10 Single Arm DB Press  – Right (AHAP) 20…
Read MoreApril 24, 2017
Warm Up: Chubbs Sequence 3rds :30 Goblet Squat Hold 5 Strict Pullups 5 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: 5 x 3 (Straight) *Use heaviest set from 4.17.17 WOD: “Agnes” 7min AMRAP 2,4,6,8….. Goblet Squat (72/53) Pullups
Read MoreApril 21, 2017
Warm Up: 8min WAMRAP 10 Banded Pullaparts 15 Elevated Pushups 10 EB Kang Squats https://www.youtube.com/watch?v=O4E_a6dcqo0 Strength: DB Bench Press All Levels: 4 x 6 (Straight) WOD: “Blooms” 3rds 4min AMRAP 400m Run Max Rep Deadlift (185/135) 1min AMRAP HRPU *Score is total reps of DL’s and HRPU’s
Read MoreApril 20, 2017
CrossFit: Warm Up: 3rds 10 Scap Depressions 10 Goblet Squats 10 Push Press (Build) 100m Run Strength: Strict Pullups All Levels: 3 x Max Reps Partner WOD: “Holbrook” 20rds 5 Thrusters (115/85) 10 Pullups 100m Row *Partners alternate rounds BodyFit: 100 Warm Up: Heat Your Meat WOD: 100 Double Unders (3:1) 80 KBS – Russian…
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