March 30, 2019

WOD:

A.)  6 min clock:

Run 800m

remaining time : max effort burpees

REST 4 MIN

B.) AMRAP 18

100m plate walk (45/35)

10R/10L 1-arm bent over rows (35/26)

20 reverse lunges (45/35)

25 hanging knee raises

30 skater jumps

CASH OUT: Run 200m(directly after part B.)

March 29, 2019

A. Strength:

Build to a moderately heavy: 1 pwr clean + 2 front squats 

**this is not a max lift**

B. WOD:

AMRAP 13

6 pull ups

7 broad jumps

8 C+ J (75/55)

8 SDLHP (75/55)

March 28, 2019

A. Strength:

i.) 4x10-12 RDL

choose a weight that you can complete the set within the range

ii.) 2x10 Bulgarian split squat

(your choice of weight either KB or DB)

B. WOD

E2MOM- 12 min

Min 0-2:

Row 250m

15 deficit push ups

Min 2-4:

Bike 14/12 cal

20 strict plate press (35/25)

Min 4-6:

4 length walking lunges

30 plank step throughs

Cash out:

50 air squats

March 27, 2019

AMRAP 20

30 RKBS(53/35)

30 WB (20/14)

20 1-arm KB chest press (53/35)

20 sec side plank(switch sides/rnd)

100 m waitress carry( switch at 50m)

Cash out( as a class) : 

4rnds each leg 

30 sec sec lungs burner:30 sec rest 

March 26, 2019

A.Strength

 Push Press:

 Build to a heavy set of 3

B. WOD:

AMRAP 7

Run 200m

9 DL (135/95)

REST 2 MIN

AMRAP 5

Run 100m

7 DL (165/115)

C. Accessory: shoulder trio complex

 https://www.instagram.com/p/BueKbGsgxRz/

March 25, 2019

A. Strength:

Back Squat:

Find a heavy 3

B. WOD

3RFT

16-10-4

box jumps (24/20)

1-arm KB thrusters ( 35/26)

March 23, 2019

8:15 CrossFit

AMRAP 12

500m row

6 front squats(105/75)

6 push jerks(105/75)

4 T2B

REST 3 min

AMRAP 8

Run 400m 

20 AKBS (53/35)

REST 3 min

AMRAP 6

Row 250m

9 front squats (95/65)

9 push jerks (95/65)

6 T2B

Open 19.5 workout at 9:15

33-27-21-15-9

thrusters(95/65)

C2B pull ups

March 22, 2019

A. Strength:

Every 90 sec x 6

2 hang power clean + 1 clean

**increase weight each rnd when you can**

B. WOD:

AMRAP 14

7 power snatch (75/55)

7 burpees over the bar

7 weighted hollow body pull overs (15/10)

**During the workout, each athlete must: Row 20/18 cal/Bike 14/12 cal

March 21, 2019

A. Strength

In 25 min:

i.)Deadlift: Build to a heavy set of 3 

ii.) Bent Over Rows: 2x10-12 reps 

*find a weight you can go unbroken*

B. WOD

4 rounds (each 3 min)

35 DU/80 DU

20 KB push press (10L/10 R) 35/26

10 leg lifts over KB

In remaining time: max effort pike shoulder taps

Rest 1 min between rounds

March 20, 2019

A.) Skill Work: 

10 minute handstand practice

**If necessary, work on the progression of the pike from a box to a wall walk to handstand hold**

B.)WOD

5 Rounds For Time:( cap 26 min)

10 OH squats (45/35)

20 box jump overs ( 24/20)

30 plate floor press (45/35)

10 OH squats

20 MB up downs 

30 ab mat sit ups 

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