February 29, 2020

HAPPY LEAP DAY!

HERO WOD- " Agent Billy Clardy" modified

AMRAP 36

(option for partner or solo)

Partner Option

Part A: (working through as Partner B runs)

12 OH plate lunges(45/25) (35/15)

6 burpees to plate

19 G2OH(45/25) (35/15)

Part B: Run 400m

*Once partner B gets back from the run, he/she picks up where Partner A left off. Partner A then runs 400m.

**After the run, both Partner rest for 2 MIN

Solo Option(same time domain)

2 rounds 

12 OH plate lunges(45/25)

6 burpees to plate

19 G2OH(45/25)

then, run 400m. 

R...

February 28, 2020

**You are going to see this barbell complex throughout the next 6 weeks*

AMRAP 12 

1..2..3..4..

3 HPC

2 H.SQ Clean

1 FS

(75/55)

 Run 100m after each round of the complexes

REST 4 min

For Time (cap 7 min)

20 hang power cleans

15 hang squat cleans

10 front squats 

(75/55)

CASH OUT: 200m run

February 27, 2020

Velocity

AMRAP 22

Row 500m

15 lateral hops over KB

10 Plank Row + Push Up

2 wall walks

10 atl 1-leg TRX squat

15 DB crunches

rest 3 min

EMOM 4 (45:15)

bench hops

side shuffle

high knees

bench hops

CrossFit

Strength Day #2

I. Thrusters: 

45 sec on: 45 sec rest x 7

*weight of choice

* increase your weight 2x across the 7 rounds

II. 2 x15 split squats(weight of choice)

III. 1 x 50 kneel to stand

Conditioning:

EMOM 6

odd: 21-18-15 strict press(45/35)

even: 45-40-35 plank shoulder taps

February 26, 2020

Endurance WOD

3 rounds (8:30 min work/ 4 min rest)

Round 1-AMRAP

Bike 12/10 cal

8 burpees

Round 2-AMRAP

10 power snatches (75/55)

8 AKBS (36/25)

Round 3-AMRAP

10 hollow rocks

8 R/8L 1-arm DB push press (35/25)

February 25, 2020

Velocity/CrossFit

 In 21 min :

5 Rounds

60 SU

30 plate bent over rows (45/35)

20 barbell back squats(45/35)

3 Rounds

10 MB sit ups(20/14)

20 barbell curls

30 K2E / K290

1 Round

75 alt. single leg v-ups

*If done before 22min: run/bike or row (moderate pace)

February 24, 2020

Bench Press Monday!

Strength: 

I. Bench Press

2x8 (light)

3x5 (increasing each new set)

2x10 narrow bench (drop set)

II. 3x8 offset push ups 

III. 3 x 12 OH tricep ext.

Conditioning:

For Time (cap 8 min) 

800m run

50 WB (20/14)

February 22, 2020

AMRAP 27

3 rounds

5 HPC

3 Hang Sq Clean

1 FS

barbell: 95/65 or 75/55

Run 400m/200m - alternate distance/round

Rest 90 sec 

**complete the 3 rounds of barbell work , then run

February 21, 2020

6:15am CrossFit cancelled due to weather. Normal rest of the day. 

8 ROUNDS: 2 min work : 1 min rest 

ODD rounds:

45 sec row bike

remaining time: alt DB snatches (35/25)

EVEN rounds:

30 box jumps(24/20)

remaining time: HRPU

February 20, 2020

Velocity

60 sec on: 15 rest 

(go through 4 times)

min 1: weighted reverse lunge with single leg DL (left)

min 2: bicep curl to press

min 3: weighted reverse lunge with single leg DL (right) 

min 4: row or bike

min 5: plank with alt knee taps

min 6:  weighted OH high knees

CrossFit

A: Strength( 25 min )

i. Thruster Ladder

easy/light: 2x8

moderate: 2x6

moderate to heavy, but doable : 2x5

ii. Wall Sits:

4x45 sec (weight optional)

rest 30 sec in between each round

iii. 2 x 12  weighted walking lunges (12R/12/L)

B. Con...

February 19, 2020

Conditioning

A. For Time: (cap 15 min)

50 MB cleans(20/14)

40 plank jacks

40 MB cleans

30 plank jacks

30 MB cleans

20 plank jacks

20 MB cleans

10 plank jacks

REST 3 min

B. 6 Rounds:

100m Farmer's Carry  (1KB each hand)

*rest 30 sec between rounds

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