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10/20/2017

By: 0

CrossFit WOD:
A1. Top to top DB Bench Press x 20 (10/side) rest 1:00
A2. Strict Pull-Ups x 8-10 reps rest 1:30 x 5 sets
+
In groups of 3 on 12 minute clock:
(alt every 1 minute):
partner 1: Alt. Single Arm DB Sit-Up
partner 2: Sandbag Clean
partner 3: DBL KB Front Rack Carry

Burn WOD:
Tabata:
Row (calories)
rest 1 minute
Pull-Ups
rest 1 minute
Push-Ups
rest 1 minute
Sit-Ups
rest 1 minute
Lunges

10/19/2017

By: 0

CrossFit WOD:
AMRAP 2
7 Deadlifts 185/125
7 Box Jumps 24/20
1 minute rest x 4 sets
+
AMRAP 2
10 Wall Ball Shots 20/14
5 Toes to Bar
1 minute rest x 4 sets

Burn WOD:
AMRAP 2
7 KB Deadlifts
7 Box Jumps
1 minute rest x 4 sets
+
AMRAP 2
10 Wall Ball Shots 20/14
5 Strict Hanging Knee Raises
1 minute rest 1 minute x 4 sets

10/17/2017

By: 0

CrossFit WOD:
2 rounds:
500m Row
21 S2O 115/75
50 Double Unders
*5 minute cap per round*
rest 3-4 minutes after each round
2 rounds:
500m Run
5 Muscle Ups
50 Double Unders
*5 minute cap per round*
rest 3-4 minutes after each round

Burn WOD:
AMRAP 10
500m Row
15 Medball Push Press
50 Double Unders or 100 Singles
rest 3 minutes
AMRAP 10
500m Run
5 Pull-Ups
10 Push-Ups
50 Double Unders or 100 Singles

10/16/2017

By: 0

CrossFit WOD:
A. Every 3:00 x 15:00
Front Squat x 10 reps
*this should be something that feels heavy by rep 7 or 8*
**can work off 60-70%**
+
21-15-9
DB Thrusters 50/35
Burpees
*8 minute cap*

Burn WOD:
A1. Goblet Squat x 10 reps @ coaches tempo rest :15
A2. Wall Sit x :30 rest 1:30 x 4 sets
+
AMRAP 8
21-15-9
DB Thrusters
Burpees
+
Accumulate 2:00 Hollow Hold

10/13/2017

By: 0

CrossFit WOD:
A. 300m Sandbag Carry
B. Accumulate 2 minutes OH Hold with DBs
C1. L-Sit/Tuck Sit x Max time rest as needed
C2. Max Sit-Ups (feet anchored) x :30 rest 1:30 x 3 sets
+
EMOM x Failure
American KB Swing (53/35)
*minute 1 is 2 reps, minute 2 is 4, minute 3 is 6 etc*

Burn WOD:
A. 800m Run AFAP
+
AMRAP 10
10 Thrusters (your choice of KB/DB/BB)
10 Burpee Pull-Ups
+
3 sets:
50 Flutter Kicks
:30 Quadruped Plank Hold
20 DB Side Bends/Side

10/11/2017

By: 0

CrossFit WOD:
5 sets:
:20 Assault Bike Sprint
1:40 Rest
+
3 sets:
350m Row
rest 3:00 bt sets
+
3 sets:
Deadbugs x 16 reps (8/side)
rest 1:00

Burn WOD:
Station 1:
Tabata Assault Bike
rest 2-3 minutes
Station 2:
Tabata Row
+
AMRAP 8
:15 Side Plank L
50′ Suitcase Carry L
:15 Side Plank R
50′ Suitcase Carry R
15 Sit-Ups (feet anchored)