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WOD

8/17/18

8/17/18

Friyay with Caitlin and Jesse!

Skill/Strength:

Deadlift -Tempo 30X1
  • 3 Sets of 8 Reps at tempo
Bench Press – Tempo 30X1
  • Immediately after 8 deadlifts, complete 8 bench press at tempo
Conditioning:
Partner Workout!

12 Min AMRAP:

16 Dual KB Deadlifts (53/35)
12 HR Push Ups
8 Double Russian KB Swings

Alternate full rounds

L2: 44/25 or heavy single KB swings
L3: 35/25, single KB swings

8/16/18

8/16/18

Carmina!

Conditioning:

In Tabata Format (20 seconds on/10 seconds rest) complete the following…

30 Back Squats (155/105)
(3 Min Cap- 6 intervals)

30 Seconds Transition

60 Pull Ups
(4 Min Cap- 8 intervals)

30 seconds transition

80 Wall Balls (20/14)
(5 Min Cap – 10 intervals)

30 seconds transition

200 Double Unders
(6 Min Cap – 12 intervals)

L2: 135/95, 14/12, jumping PU, 100 DU
L3: 115/75, ring rows, 12/10, singles

8/15/18

8/15/18

Warrior Wednesday!

Conditioning:

20 Min EMOM (5 Rounds):

Min 1: 10 SDLHP + Max Burpees for remainder of minute

Min 2: 10 Hang Clean + Max Burpees for remainder of minute

Min 3: 10 Hang Snatch + Max burpees for remainder of minute

Min 4: Rest full minute

L1: 75/55
L2: 65/45
L3: 55/35 or lower

Score is burpee total (split up per round for score for your counting convenience)

8/14/18

8/14/18

Toughen up Tuesday!

Skill/Strength:

Front Squat – 3 Rep Max
  • Take 15 minutes to build to heavy 3 rep max
Push Press -1 Rep Max
  • Take 12 minutes to build to a 1 rep max push press.
Conditioning:

3 Sets EACH for time:

20 DB Thrusters
10/10 Reverse Lunges
1:00 Plank Hold

rest 30 seconds between rounds

L0 50/35

L1 35/25

L2 30/20

L3 25/15

 

8/13/18

8/13/18

Magic Monday! Get to the GYM!

Skill/Strength:

Muscle up Mondays
10 min EMOM:

Choose number of muscle ups, muscle up progressions, or strict pull-ups.

Conditioning:
2 Rounds for Time:

1000m Row
30 Toes to Bar
30 Box Jump Overs (24/20″)
400m Run

25 min time cap

L2: V Ups or knees to elbows, 20/18″
L3: Sit Ups, 500m Row, 200m Run, 18/16″ or lower

8/8/18

8/8/18

All Classes Meet a Maurie Jacobs Park (except 5am)!!!! This Workout is a preview of what we will be tackling at the park.  Bring your Legs. Congrats Jesse for completing the marathon row Saturday morning! Great work!

Skill Work:

Bent over Row

  • 4 x 8 Single Arm Bent Over Row (21X2 tempo)
    *After each set perform 3 QUALITY wall walks

Conditioning:

AMRAP 15 Min:

10/10 NON alternating hang DB snatch
15 C2B Pull Ups
20 HR Push Ups

L1: 50/35
L2: 45/30, Pull Ups, Push Ups
L3: 40/25 or lower, banded or ring rows,  knees or box push ups

8/6/18

8/6/18

We’ll miss you Molly! Have fun on your next adventure!

Skill/Strength:

Shoulder Press  – Strict
  • Take about 7  mins to build to a heavy set of 5
Strength Building:
10 min EMOM:

3 Strict Press

Use the load from your previous set of 5 for the day

do not build, use the same load each minute
Conditioning:
7 Min AMRAP:

7 Hang Power Cleans
7 Lateral Burpees over the Bar

L1: 95/65
L2: 75/55, burpees
L3: 65/45 or lower, lateral hops

7/24/18

7/24/18

Crossfit Kids! Every Tuesday and Thursday afternoon! Check it out!

Skill/Strength:

Pull and Core:

3 Sets of:
8 Weighted or Strict Pull Up
2/2 Turkish Get Up (53/35)
15 second pause at the top of the TGU

L2: lower weights, banded strict

Conditioning:
3 Rounds:

4 Min AMRAP:

6 Toes to Bar
8 Push Ups
10 Alt Box Step Ups

Rest 1 min between rounds

L1: 24/20″
L2: knees to elbows, 20/18″
L3: V Ups, 18/16″ or lower

7/20/18

7/20/18

Fantastic Friyay with Matt!

Conditioning:

For Time!

100 Double Unders
25 DB Step Overs
50 Wall Balls
25 HSPU
100 Double Unders
25 HSPU
50 Wall Balls
25 DB Step Overs
100 Double Unders

L1: 35/20, 24/20″, 20/14
L2: 30/20, 20/18″, 14/12, Scaled Variant HSPU or abmat assistance,  2xsingles
L3: 25/15, 18/16″, 12/10 or lower, push ups, singles

7/17/18

7/17/18

Toughen up Tuesday with Sean!

Skill/Strength:

Squat Clean (Build to Heavy)
  • 18 Minutes to build to a heavy squat clean
Conditioning:
12 Min EMOM:

Min 1: 15 Double Unders + 2 Squat Cleans
Min 2: 30 sec max push ups, 30 sec plank

L1: 225/155
L2: 185/135, singles, knee plank/push ups
L3: 155/115, plank hold

The games are coming….
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