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5/30/2017

By: 0

CrossFit WOD:
A. 10-15 minute Upperbody Mobility Recovery
B. EMOM x 10 minutes (10 sets)
3 Push Press @ 50-55% (all speed reps)
+
For time:
500m Row @ 90-95%
300m Sandbag Carry

Burn WOD:
EMOM x 28 minutes (7 sets total)
minute 1 – :50 Ski Erg @ 80-85% effort (low damper)
minute 2 – :50 Single Unders
minute 3 – :50 Single Arm DB Push Press (:25/arm – keep these light)
minute 4 – REST

5/26/2017

By: 0

CrossFit WOD:
EMOM x 12
Split Jerk x 1 rep *building*
+
3 sets:
750m Row @ 90% effort
rest 4 minutes bt rounds
*during each rest period accumulate  as much time in a weighted plank*

Burn WOD:
10 rounds:
:30 Inverted Rows
:15 Rest
:30 Burpee Box Jumps
:15 Rest
:30 Row Calories
:15 Rest

5/25/2017

By: 0

CrossFit WOD:
Every 2:30 x 15 minutes (6 sets)
Front Squat
set 1 & 2 – 2 @ 80%
set 3 & 4 – 2 @ 85%
set 5 & 6 – 2 @ 90%
+
21-18-15-12-9-6-3
Thrusters 65/45
KB Swing 53/35
Push-Ups

Burn WOD:
EMOM x 24
minute 1 – 8 Calore Ski Erg
minute 2 – 12 DB Thrusters
minute 3 – 25 Russian KB Swings

5/23/2017

By: 0

CrossFit WOD:
Every 1:30 x 9 minutes (6 sets)
Push Press
set 1 & 2 – 2 @ 80%
set 3 & 4 – 2 @ 85%
set 5 & 6 – 2 @ 90%
+
In teams of 2:
AMRAP 12
Burpee Box Jump 24/20
*must switch every 5 reps*
*while one partner is doing Burpee BJ
**other partner is in front rack hold position

Burn WOD:
Alternating Tabata: (8 intervals :20/:10 off)
Single Arm DB Push Press R
Burpees
Single Arm DB Push Press L
Box Jumps
Side Plank L
Side Plank R
*8 intervals per station*
*make sure to alternate stations every 20 seconds until you’ve completed 8 of each*

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