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Wednesday: 9/19/2018

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WOD- Wednesday 9/19/2018

 

CrossFit

Strength
Deadlift (5-3-1-1-1-1)
-5 reps at 75%
-3 reps at 85%
-build to a 1RM
Metcon
2 Rounds for Time;
-30 KB Swings
-20 Cal. Bike/RowCap: 8


Sweat 45

Metcon
10 Sets for Max Reps;
-30 sec: Air-bike
-Rest 20 seconds
-30 sec: Jump Rope
-Rest 20 Seconds
-30 sec: DB Clean and Jerks
-Rest 20 Seconds

Monday: 9/17/2018

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**This is the last week of our current strength-biased cycle.  You’ll get quite a few opportunities to max out this week.  Make sure you’re being smart about technique and how your body feels.  Prepare your body by putting good food in and getting a good night’s sleep each night. 

WOD- Monday 9/17/2018

 

CrossFit

Strength
1. Front Squat (6-6-6-6)
-from the floor, 7 minutes
2. Clean (1-1-1-1-1-1-1-1)
-find a 1RM, 13 minutes.
Metcon
AMRAP 8;
-10 Power Cleans (65/95)
-50 Double Unders

Sweat 45

Metcon
AMRAP 14;
-10 Burpee Box jumps/step-ups
-20 Air squats
-30 KB Swings*Rest 3 minutes then…

For time;
-10 burpee box jumps
-20 Air squats
-30 KB swings

Friday: 9/14/2018

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WOD- Friday 9/14/2018

 

CrossFit

Skill Session
A. Pullup Complex:
-Strict Pullups + Kipping Pullups
B. Dumbbell Bench Press (3 x 10-15)
Metcon
AMRAP 13;
-10 CTB Pullups
-20 Pushups
-20 Cal. Echo Bike/Row

Sweat 45

Skill;
A. Double Unders x 30
B. Russian twists x 30
C. Bike Sprint x 20 seconds
Metcon
Tabatas x 10 rounds;
1- Jump Rope (DU/SU)
2- Pushups
3- Echo Bike
4- Sit ups
**Rest about 1 min between each tabata

Thursday: 9/13/2018

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WOD- Thursday 9/13/2018

 

Sweat 45

Skill Session;
A. Box Jumps x 8
B. DB STOH (single) x 6 each
C. Rev Lunges x 10
Metcon
AMRAP 20;
-Row 20 Calories
-30 DB STOH (single)
-20 Box Jumps
-30 Reverse Lunge

OLY Weightlifting

A. Front Squat; (5-5-5-5)
-from floor, build to heavy set of 5
-6 minutesB. Complex; (4-4-4-4)
-1 Sq Clean + 1 PP + 1 PJ + 1 SJ

-6 minutes

C. 2 Power Clean + 1 Push Jerk; (3-3-3-3-3-3)
-build to heavy set
-10 minutes

D. Clean and Jerk; (1-1-1-1-1-1)
-has to be a squat clean and split jerk
-12 minutes

Wednesday: 9/12/2018

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WOD- Wednesday 9/12/2018

 

CrossFit

Strength
Deadlift (3-3-3+)
3 reps at 70%
3 reps at 80%
Max reps at 90%
Strict Pull Ups (5-5-5-5-5)
Metcon
3 Rounds for Reps;
-1 min: Reverse Lunges
-Rest 20 sec.
-1 min: Rowing
-Rest 20 sec
-1 min: Burpee pullups
-Rest 20 sec.

Sweat 45

Metcon

5 Rounds of;

AMRAP 3
-15 DB Power Cleans
-15 DB STOH
-Max Calories Bike

*Rest 2 minutes and repeat

Monday- 9/10/2018

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WOD- Monday 9/10/2018

 

CrossFit

Strength
1. Front Squat (8-8-8-8)
2. Clean (2-2-2-2-2-2)
0:00- 7:00;
-Front Squat x 8 (from floor)
7:00- 18:00
-Build to Clean 2RM
**Function: 2 Power Cleans
**Performance: 1 Power + 1 Squat Clean
Metcon
AMRAP 6;
-15 Burpees over the bar
-12 Power Cleans (95/135)
-9 Front Squats (95/135)R+ (110/165)

Sweat 45

Strength/Skill;
A. DB Snatch x 8 (build)
B. Double Unders x 30
–Practice for 30 seconds
C. Plank x 30 seconds
Metcon
AMRAP 20;
-Row 500M
-50 DB Snatch
-100 DU/ 100 SU