Friday, August 26, 2016

Strength Push Press Work to a max triple *10 Minute Cap MetCon 5 Rounds for time: 21 Wall ball shots – 20/14, 16/10, 8/6 7 Handstand push-ups – HSPU, HSPU +1-2 additional abmats, Strict Press @ 35-45% BW 4 Deadlifts – 255/175, 215/150, 135/95 *20...

Thursday, August 25, 2016

Strength Back Squat 4 x 4 @ 85% MetCon For Time 800 Meter Run Rest 3 Minutes 400 Meter Run Rest 2 Minutes 200 Meter Run Homework Overhead Mobility (5-10...

Wednesday, August 24, 2016

Strength Clean & Jerk 2 Clean Pull(from floor) + 1 Clean + 1 Jerk 5 x 1 Complex @ 80% 1 RM MetCon 10 Rounds for time: 12 Medicine Ball Cleans (20/14…scale as needed) 10 Push-ups 8 Sit-ups Homework 5 x 3-5 Weighted Pull ups (scale to BW or light band as...

Tuesday, August 23, 2016

Strength 4 RNFT: 5 Ring Dip 2-3 Rope Climb 100 ft Farmers Carry MetCon For Time: 8 x 100 Meter Run *Rest 2:00 Between Runs Homework 5 x 3-5 Weighted pull ups (scale to BW or light band as needed) PARK WOD Our last Park WOD of the summer will be this upcoming Saturday,...

Monday, August 22, 2016

Strength Snatch EMOM Minutes 0-5: 2x @77.5% Minutes 5-10: 1x @ 85% MetCon For Time: “Karen” 150 Wall Balls (20/14) Homework 5 x 10 T2B Ring Dips *Complete 10 reps however. Goal is to finish all 10 Reps within 90 seconds, can use...

Friday, August 19, 2016

Strength 5 Rounds NFT 8 Alternating Pistols 2 Turkish Get Up (Each Side) 4 Box Jumps MetCon 20 Minute AMRAP 100 Double-unders 50 Kettle bell swings (Russian) 25 Thrusters Scaling COMP: KB @ 24/16, THRS 115/75 FIT: KB @ 18/14, THRS 75/55 PERF: KB @ 12/8, THRS 55/35...

Thursday, August 18, 2016

RUN! 2 x 800 Meter Run (1:1 work to rest ratio) MetCon 5 Rounds for Time: 6 Clean & Jerks @ 65% of 1RM 2 Rounds of “Cindy” (5 pull ups, 10 push ups, 15 squats) Homework Overhead Mobility (5-10...

Wednesday, July 17, 2016

Strength Snatch (3 Position) 2 x @ 70% 1 x @ 75%, 80%, 82.5% MetCon “Death By Back Squats” @55% 1RM Homework Alternating Tabata T2B...

Tuesday, August 16, 2016

CROSSFIT Strength 12 Minute AEMOM 4 Deadlift @ 80% 10 Pull Ups MetCon 6 x 200 Meter Run Rest as needed between runs Homework Front Rack Mobility (5-10...

Monday, August 15, 2016

Strength Clean & Jerk (From Above the Knee) 3 x (2+2) @ 70% 1 x (1+1) @ 75%, 80%, 82.5% MetCon 4 Rounds for time: 15 CAL Row 6 Squat Cleans 51 Double Unders Scaling COMP: 155/105 PERF: 115/80 FIT:...