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11/17/2017

By: 0

CrossFit WOD:
A. EMOM x 10
Deadlift x 1 rep
*build to something challenging but controllable*
+
For time:
1200/1000m Assault Bike
30 Burpees
*this should be an all out sprint*

Burn WOD:
6 sets:
:30 Max Calorie Assault Bike
2:30 Rest
+
6 sets:
:30 Max Burpees
2:30 Rest
+
Core Cashout
Coaches Choice

11/15/2017

By: 0

CrossFit WOD:
A. Every 2:30 x 15:00
Push Press x 2 reps + Push Jerk x 3 reps
+
In Groups of 2:
AMRAP 10
Partner A: 12/8 Perfect Push-Ups
Partner B: Max Calorie Row
*mixed sex teams*
**score = total calories rowed**

Burn WOD:
In Groups of 2:
Every 2:00 x 20:00
20 Calorie Row Sprint (each partner does 10)
+
In Groups of 2:
AMRAP 10
Partner A: 8 Perfect Push-Ups
Partner B: Max Russian KB Swings

11/13/2017

By: 0

CrossFit WOD:
A. Every 3:00 x 15:00
Front Squat @ 32X1 x 6 reps
+
AMRAP 7
9 Front Squats 135/95
3 Muscle Ups
*scale for MUs is 9 total pull-ups*

Burn WOD:
Every 1:15 x 20:00 (16 sets)
5 Pull-Ups
10 Strict Press (DB or BB)
15 Air Squats
+
3 sets:
20 Ab Mat Sit-Ups
:30 Front Plank
40 Flutter Kicks (from hollow body hold)

11/12/2017

By: 0

CrossFit WOD:
Throwback Sunday

2017 Battle of The Boxes:

10 min cap:
15-12-9
SB Squats (100/80)
SB OTS
*partner 1 does 15 squats, partner 2 does
15 squats, partner 1 does 15 OTS
partner 2 does 15 OTS etc…*

-Rest 3 Minutes-

10 min cao
18-15-12
DB Thrusters (35/25)
Box Jump Overs (20)
*Same format as above*

100 sit-ups for time
*not partnered*

11/10/2017

By: 0

CrossFit WOD:
3 sets:
DBL DB Front Rack Walking Lunge Steps x 20 (10/leg) rest 1:30 (50/35)
+
3 rounds:
300m Run or 450m Row
20 OH Plate Lunges (10/leg) 45/25
12 Toes to Bar

Burn WOD:
A. 1 mile TT Assault Bike
B. 3 sets:
DBL DB Front Rack Walking Lunge Steps x 20 (10/leg)
+
3 rounds:
300m Run
20 OH Plate Lunges (10/leg) 45/25
15 Strict Hanging Knee Raise (with weight bt ankle)