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5/22/2017

By: 0

CrossFit WOD:
A. Every 2:30 x 15:00 minutes
Back Squat
set 1 – 5 @ 65%
set 2 – 3 @ 75%
set 3 – 1 @ 85%
set 4-6 – 7 @ 70%
+
San Franciso Crippler
30 Back Squats 225/155 (from rack)
1000m Row

Burn WOD:
5 minutes to complete:
500m Row
40 Air Squats
30 Sit-Ups *feet anchored*
rest 1 minute
x 4 rounds

5/19/2017

By: 0

CrossFit WOD:
Every :90 x 15 minutes (10 sets)
Push Jerk x 2 + Split Jerk x 2 reps
*build only with perfect mechanics*
+
AMRAP 7
4 DB Snatch 50/35
20 DUs
8 DB Snatch
20 DUs
12 DB Snatch
20 DUs
*continue to increase snatch by 4 reps*

Burn WOD:
Hill Sprints x  8-10
+
AMRAP 3
6 DB Snatches
18 Double Unders (36 Single Unders)
rest 1 minute x 5 sets

5/18/2017

By: 0

CrossFit WOD:
Every 2:30 x 15 minutes (6 sets)
Front Squat
set 1 & 2 – 3 @ 75%
set 3 & 4 – 3 @ 80%
set 5 & 6 – 3 @ 85%
+
Tabata
– Wall Ball Shots 20/14
– Sit-Ups (feet anchored)
– Medball Cleans
*score = total reps*

Burn WOD:
A1. Front to Back Lunge x 6/leg rest 1:00
A2. Side Plank Right x :30 rest :30
A3. Side Plank Left x :30 rest 1:30 x 4 sets
+
In Groups of 2:
70-60-50-40-30
*500m Run after each round (with medball)
Wall Ball Shots
*work can be split however partners desire*

5/17/2017

By: 0

CrossFit WOD:
AMRAP 3
50 KB Swings 53/35
40 Pull-Ups
30 Calorie Row
rest 3 minutes
AMRAP 5
50 KB Swings
40 Pull-Ups
30 Calorie Row
rest 5 minutes
For time:
50 KB Swings
40 Pull-Ups
30 Calorie Row
*during rest period accumulate as much time in Front Rack Hold as possible*

Burn WOD:
3 sets:
50m Farmers/Waiter Carry Combo/arm
rest as needed bt sets
+
AMRAP 3
40 KB Swings 53/35
30 Pull-Ups
30 Calorie Row
rest 1:30 minutes
AMRAP 5
40 KB Swings
30 Pull-Ups
30 Calorie Row
rest 1:30 minutes
For time:
40 KB Swings
30 Pull-Ups
30 Calorie Row

5/16/2017

By: 0

CrossFit WOD:
Every 2:00 x 12 minutes (6 sets)
Push Press
set 1 & 2 – 3 @ 75%
set 3 & 4 – 3 @ 80%
set 5 & 6 – 3 @ 85%
+
For time:
30-20-10
DB Shoulder to Overhead 50/35
Burpees

Burn WOD:
Warmup:
Gorups of 2 or 3:
8 minute Ski Erg
*switching every 100m – Full Sprint*

For time:
20-15-10
DB Shoulder 2 Overhead
Burpee Box Jump Over 20″
*3 minute cap*
rest 1 minute

For time:
20-15-10
DB Shoulder 2 Overhead
Burpee Box Jump Over
*5 minute cap*
rest 1 minute

For time:
20-15-10
DB Shoulder 2 Overhead
Burpee Box Jump Over
*no cap*

5/15/2017

By: 0

CrossFit WOD:
A. Every 2:00 minutes x 12:00 minutes
Back Squat
set 1 – 5 @ 65%
set 2 – 3 @ 75%
set 3 – 1 @ 85%
set 4-6 – 1 @ 90%+
+
“Newport Beach Crippler”
30 Backsquats @ BW (from floor)
1 Mile Run

Burn WOD:
800m Run/Row
50 Goblet Squats
30 V-Ups
800m Run/Row
50 Weighted Walking Lunge Steps
30 V-Ups
800m Run/Row
50 Weighted Step-Ups
30 V-Ups