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August 31, 2019

Partner WOD

12 Rounds For Time ( cap 30 min)

( each partner does 12 rounds and completes a full round before his/her partner starts their round ) 

3 HSPU

6 power cleans (115/75)

9 box jump overs (20/14)

YOU GO I GO FORMAT 

- REST 4 min after cap -

B. Together, complete :

100 bicycle crunches ( L+R=1 )

150 hanging knee raises 

August 30, 2019

A. Barbell Work:

6 x 1 across: 3 push press + 2 jerk complex

**use warm up sets to find your working weight**

B. Conditioning:

In the following time scheme- 30 sec on : 30 sec off

Acquire 55 bar thrusters(45/35)

C. Pull Up Day 12 work!!

August 28, 2019

Velocity 5:15am

AMRAP 22

Row 30/25 calories

13 WB

20 lateral hand step ups

20 bent over plate rows (use the plate from hand step ups)

13 box jumps

REST 2-4 min

EMOM 6

8 v ups

20 flutter kicks(L+R=1rep)

CrossFit 6:15am

Every 6:30 sec x 4 rounds 

Run 800m 

19 ab mat sit ups

19 burpees

**Rest 3 min between rounds**

August 28, 2019

AMRAP 10

75 SU/35 DU

20 air squats / 20 jump lunges (alt per round) 

30 sec side plank(alt sides per round) 

REST 2 min

EMOM 5

5 DL - 65-70% 1RM or moderate weight

REST 3 min

2 RFT

100 SU/50 DU

RND 1-30 air squats RND 2- 30 jump lunges

*end of rnd 2- acquire 2 min plank

August 27, 2019

Velocity 515am

AMRAP 23

20 cal bike

30 walking lunges (no weight)

40 (20R/20L) MB slams with a rotational wall slam

50 bear plank knee taps

REST 2 min

Burn out

30 plate front raises 

40  squat plate presses

CrossFit 615am

A. Barbell Work

4 x 6-8 good mornings 

*your choice of weight*

**Romanian Deadlifts are also a great alternative**

B. Conditioning:

4 min rounds x 4 (1 min rest in between)

Round 1/3:

2:30 M.E cal row or bike 

:30 sec rest

1:00 min M.E S2OH (95/65)

Round 2/4:

2:30 1-arm farmer's carry (53/35) *...

August 26, 2019

Barbell Work/Strength

6x12 barbell step ups (REST 90 seconds between each set)

*your choice of box height *

** your choice of weight **

Conditioning

E90 sec x 6 

ODD: 22 AKBS(53/35) + 11 push ups

EVEN: 26(13R/13L) 1-arm KB floor press

Pull Up Work Day 10

a. 3x5 partial pull ups/ OR 3 x 5 scapular pull ups 

b. 2x max effort rig hang 

August 23, 2019

Conditioning

3- 8 min AMRAPS 

**2 min rest in between**

A. 15/12 calorie row or bike + 10 burpees

B.  12 DBL KB swings(26/18) + 8 deficit KB push ups

C.  50 plate toe taps + 12 jump lunges

**go light on DBL KB swings/if you are uncomfortable with them, use 1!

** be sensible on deficit push ups... do regular push ups, if you are worried, or do them off DBs too!

Pull Up Work Day 9(optional)

2 x 4 scapular pull ups

5 x 1 partial R.O.M pull ups   

August 22, 2019

Velocity 515am

EMOM 25

1- burpee box jump overs(all 20')

2- bear plank complex

3- walking push ups

4- max bike

5- REST

- REST 2 min -

Tabata: TRX plank 

CrossFit 615am

Barbell Work

EMOM 7: 5 power cleans + 1 jerk (across)

*choose a weight you can realistically use for all 7 rounds

Conditioning

AMRAP 14

Run 200m

3 bear complexes (75/55)

Rest 30 sec

August 21, 2019

A. Double Under Practice- 10 min

** Key Points:

- hollow body position in the power jump

- move from your wrists, not your arms!

B. For Time

60 reverse barbell lunges

30 SDLHP

30 reverse barbell lunges                 barbell weight : 75/55

15 SDLHP

**E 10 reps- 8 hollow rocks

Cash Out : 400m run after all reps complete

August 20, 2019

Velocity 5:15am

AMRAP 20

500m row

25 DBL KB DL

50 plate z-press

0.75 bike

25 burpees

50 ab mat sit ups

REST 5 min

6 rounds 

15 sec hollow hold :  10 sec rest

CrossFit 6:15am

A. Deadlift

working sets:

1x10

1x8

1x6

2x3 

(increasing per set)

*take note of this same rep scheme from last week and try and make jumps from last week's weights

B. AMRAP 10

6 bent over barbell rows (95/65)

9 wall balls (20/14)

12 burpees over the bar

**target is 5-7 rounds**

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