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8/11/2017

By: 0

CrossFit WOD:
A. Every 2:00 x 10:00
Push Press x 10 reps @ 65%
*pause OH 1 second per rep*
+
4 sets:
20/15 Calore Assault Bike
20 Second L-Sit (off box)
50 meter Waiter Carry/arm 53/35
rest 2:00 after each set

Burn WOD:
10 rounds:
10 Calorie Assault Bike
:20 Tuck Sit on Box
30m Waiter Carry/Arm
rest as needed bt sets

8/10/2017

By: 0

CrossFit WOD:
A. Every 2:00 x 12:00
Deadlift x 4 reps @ 3111 tempo
*build from last week*
+
800m Run
21 Back Squats 155/105
500m Run
15 Back Squats 175/115
300m Run
9 Back Squats 195/125

Burn WOD:
Tabata (6 intervals per station):
– Handstand Hold (sub Plank Hold from hands)
– Wall Sit
– Mountain Climbers
– Walking Lunge Steps
+
3 rounds:
800m Run
40 Goblet Squats

8/8/2017

By: 0

CrossFit WOD:
5 sets:
8-10 Strict Pull-Ups rest :30
8 Half Kneeling Single Arm Press/arm rest :30 bt arms
3-4 Pull-Up Negatives rest 1:30
+
EMOM x 15
minute 1 – 12-15 Calorie Row
minute 2 – 10 DB Shoulder to Overhead 50/35
minute 3 – 12 Burpees

Burn WOD:
3 sets:
8 Strict Pull-Ups rest :30
8 Seated Single Arm Press/arm rest :30 bt arms
+
EMOM x 20
odd – :45 Row
even – :45 Burpees

8/7/2017

By: 0

CrossFit WOD:
3 sets:
Barbell Front Rack Step Ups x 14 steps rest 2:00
+
For time:
100 Wall Ball Shots 20/14
50 Alt. DB Snatch (50/35)
50 Box Jump Overs 24/20

Burn WOD:
3 sets:
300m Run
DB Step Ups x 20 steps (10/leg) rest 1:30 after each set
+
For time:
80 Wall Ball Shots 20/14
60 Alt. DB Snatch
40 Box Jump Overs 24/20

8/4/2017

By: 0

CrossFit WOD:
A. Every 1:30 x 12:00
Strict Press
5 @ 65%
3 @ 75%
1 @ 85%
1 @ 90%+ x 5 sets
+
3000m Assault Bike
200m Sandbag Carry (100/80)
100m Farmers Carry (53/35)

Burn WOD:
In Groups of 2 (alternating each round):
10 minute clock:
Partner A: :30 Assault Bike
Partner B: :30 Side Plank (:15/side)
+
Every 1:30 x 15:00
15 Box Jumps
12 DB Push Press
9 Pull-Ups

8/3/2017

By: 0

CrossFit WOD:
A. Every 2:00 x 12:00
Deadlift x 5 reps @ 3111 tempo
+
300m Run
21 DB Power Cleans 50/35
30 Russian KB Swings 70/53
300m Run
15 DB Power Cleans
30 Russian KB Swings
300m Run
9 DB Power Cleans
30 Russian KB Swings

Burn WOD:
AMRAP 25
300m Run
12 DB Deadlifts
24 Russian KB Swings
12 V-Ups