WOD

Today’s Training: 9-21-19

CrossFit CONDITIONING In teams of 3: Buy-in: 2 Mile Run Then, 3 Rounds of: 150 Double Unders 90 Wall Balls (20, 14) 30 Deadlifts (225, 155) Then, Cash-out: 1 Mile Run *One person works. Split as needed. L3: (185, 125) L2: (Double Under Attempts) (14, 10) (155, 105)...

Today’s Training: 9-20-19

CrossFit STRENGTH C2B Pull-ups Rx+:(50-75 reps - accumulate) Rx: (30-50 - accumulate) L3: (Regular Pull-ups x 30-40 - accumulate) L2: (Partner Assisted x 30 Reps accumulate) L1: (Ring Rows x 30-50 Reps) Beg: (1-Arm KB Rows x 50 reps each side) CONDITIONING Every 4:00...

Today’s Training:9-19-19

CrossFit STRENGTH 1) Front Box Squat - Regular Stance: 6 x 3 @85% of 8/26, every 60s. - Rx+: (Use 25% of Max in Band Tensions and 60% of Straight weight on the bar) - If no 1RM Front Box Squat use 70% of 1RM Front Squat 2) Single Leg Box Jumps: 6 x 3 ea. Rest 60s...

Today’s Training: 9-18-19

CrossFit CONDITIONING In teams of 2: 0:00 - 10:00 20 Box Jumps (24, 20) 20 DB Renegade Rows (50, 35) 20 Calorie Bike 12:00 - 22:00 20 Alt. DB Snatches (50, 35) 20 Walking DB Lunges (single Arm - 50, 35) 20 Hollow Rocks 24:00 - 30:00 50 Banded Triceps Pushdowns...

Today’s Training: 9-17-19

CrossFit STRENGTH 1a) Close Grip Floor Press: 4 x 5. No rest. 1b) DB Hammer Curls: 4 x 10. Rest 60s. *Use fatgripz if possible CONDITIONING 3 RFT: 750 Meter Row 25 Ft. Handstand Walk (or 100 Shoulder taps) 25 T2B 25:00 Cap **WHITEBOARD BRIEF** - Strength: Superset of...

Today’s Training: 9-16-19

CrossFit STRENGTH 1) Power Clean + Squat Clean: Build to a heavy set. Rest 2:00 1 Set = 1 power clean + 1 squat - not done touch n go. Alternate Strength - Back Squat: 5 x 5. Rest 90s. 2) Review Rope Climb & Scaling CONDITIONING "90s Hip Hop" For time: 10-8-6-4-2...

Today’s Training: 9-14-19

CrossFit CONDITIONING Teams of 2: AMRAP 12: 30 Box Jumps (24, 20) 150 Double Unders 30 Wall Balls (20, 14) Rest 2:00 AMRAP 12: 30 DB Hang Power Cleans (50, 35) 150 Walking Lunges (BW) 30 DB Push Press (50, 35) Rest 2:00 AMRAP 12: 30 Calorie Row 150 Abmat Sit-ups...

Today’s Training: 9-13-19

CrossFit STRENGTH Handstand Push-up: Rx+: (Deficit x 20-30 reps - accumulate) Rx: (Strict x 20-30 reps - accumulate) L3: (Kipping x 30 reps - accumulate) L2: (1 Abmat x 20 Reps - accumulate) L1: (Box Push-ups x 30-50 reps - accumulate) Beg: (Box Dips x 30 Reps -...

Today’s Training: 9-12-19

CrossFit STRENGTH 1) Front Box Squat - Regular Stance: 8 x 3 @80% of 8/26, every 60s. - Rx+: (Use 25% of Max in Band Tensions and 55% of Straight weight on bar) - If no 1RM Front Box Squat use 65% of 1RM Front Squat 2) Single Leg Box Jumps: 6 x 3 ea. Rest 60s after...

Today’s Training: 9-11-19

ALL CLASSES CONDITIONING "Glen" For time: 30 Clean + Jerks (135, 95) Run 1 mile 10 Rope Climbs Run 1 mile 100 Burpees May be done as a partner work out L3: (115, 75) (6 Rope Climbs) L2: (95, 65) (30 Strict Band Assisted Chin-ups) L1: (75, 55) (50 Ring Rows) *No time...

Today’s Training: 9-10-19

CrossFit STRENGTH 1a) Single Arm DB Bench Press - neutral grip: 4 x 6-8 ea. Rest 30s. 1b) 1-Arm KB Rows - neutral grip: 4 x 8-10 ea. Rest 30s. CONDITIONING AMRAP 17: 21 Air Squats 15 Calories on Rower (12 Calories) 9 DB Hang Power Snatch (50, 35) (9 Reps each side)...

Today’s Training: 9-9-19

CrossFit STRENGTH 1) Back Squat Wave  5-3-1-5-3-1. Rest 2:00 - More on wave loading here - Start at 50-60% of 1RM - second wave heavier than 1st wave. End at 90-95% of 1RM. 2) RDLs w. bands pulling forward: 4 x 8-10. Rest 90s. - Rx+:(Glute Ham Raises: 4 x 8-10. Rest...