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6/19/2017

By: 0

CrossFit WOD:
Every 2:00 x 12:00
Back Squat
set 1 – 5 @ 75%
set 2 – 3 @ 85%
set 3 – 1 @ 90%
set 4 – 5 @ 75%
set 5 – 3 @ 85%
set 6 – 1 @ 95%
+
“Which is worse”
12-9-6
DB Squat Clean (50/35)
9-6-3
AB Calories
*4 minute cap*
rest 4 minutes
12-9-6
DB Squat Clean (50/35)
9-6-3
Row Calories
*4 minute cap*

Burn WOD:
Tabata:
Ski Calories
DB Squat Cleans
Assault Bike Calories
rest 2 minutes x 2 sets

6/16/2017

By: 0

CrossFit WOD:
50-40-30-20-10
KB Snatch 53/35
*15 Burpee Box Jump Overs after each round*
*no need to alternate every rep for KB snatch*

Burn WOD:
A1. Dumbbell Curls (alt reps) x 16 (8/arm) rest :15
A2. Banded Tricep Pushdown x 20 reps rest :15
A3. Dumbbell Lateral Raise x 12 reps rest 1:30 x 3-4 sets
+
40-30-20-10
Calorie Row
KB Swing
Box Jump Over

6/15/2017

By: 0

CrossFit WOD:
A1. Single Leg KB Deadlift x 8/leg rest 1:00 bt sides
A2. KB Jump Squat x 15 reps rest 1:30 x 5 sets (same weight as last week)
+
For time:
120 Wall Ball Shots (20/14)
*Every time you break – 10 Pull-Ups*

Burn WOD:
In teams of 2:
150 Calorie Ski
150 Wall Ball Shots
150 Sit-Ups *both must complete*
150 Calorie Ski
*partner should switch every 10 reps*

6/13/2017

By: 0

CrossFit WOD:
A. E:90OM x 12 minutes (8 sets)
Weighted Strict Pull-Ups
set 1 & 2 – 5 reps
set 3 & 4 – 3 reps
set 5 – 8 – 1 rep (HEAVY)
*scale – strict unnassited pull-ups x 3-4 for people who can’t add weight*
*scale – 3 pull-up negatives per round for people on bands*
+
3 rounds:
300m Run
12 Deadlifts 155/105
21 Push-Ups

Burn WOD:
8 rounds:
300m Row
11 DB Burpee Deadlifts

6/12/2017

By: 0

CrossFit WOD:
Every 2:30 x 15:00
Back Squat
set 1 – 5 @ 70%
set 2 – 3 @ 80%
set 3 – 1 @ 90%
set 4 – 6 – 4 @ 80-85%
+
Tabata (for total reps):
Bottom to Bottom Squats
Assault Bike Calories
Double Unders

Burn WOD:
Tabata:
Step Ups
Assault Bike Calories
Double Unders
rest 2 minutes x 2 sets