WOD

Today’s Training: 1-31-20

Today’s Training: 1-31-20

CrossFit Strength AMRAP 10 of: "6-12-25 Protocol for the Triceps Group" 1a) Close Grip Bench Press x 6. No rest (transition is rest time). 1b) Rollback Triceps Extensions x 12. No rest. 1c) Banded Overhead Triceps Extensions x 25. Rest 2-3:00 Metcon AMRAP 10 of:...

Today’s Training: 1-30-20

Today’s Training: 1-30-20

CrossFit Strength Power Clean + Squat Clean: Heavy 1 + 1 in 10 sets. Metcon "90s Hip Hop" For time: 10-8-6-4-2 Squat Cleans (155, 105) 5-4-3-2-1 Rope Climbs 12:00 Time Cap Spark Skill: 8:00 Free Time - T2B Practice! Metcon:  AMRAP 22 with Partner: 30 DB Manmakers...

Today’s Training: 1-29-20

Today’s Training: 1-29-20

CrossFit AMRAP 20 with a partner: 30 KBS (53, 35) 30 DB Renegade Rows (50, 35) 30 Calorie Row or Bike 30 DB Hang Power Cleans (50, 35) *One person works - split as desired Spark Metcon:  AMRAP 22 400 Meter Run 15 Goblet Squats 53/35 50 Double-Unders Rest :60 after...

Today’s Training: 1-28-20

Today’s Training: 1-28-20

CrossFit Strength Gymnastics EMOM EMOM 12: Minute 1: 10 Strict HSPU or 10 Kipping Handstand Push-ups or 10 DB Push Press Minute 2: 15 Hollow Rocks w. KBS overhead or 15 Hollow Rocks or 15 Hollow Rocks w. knees in Minute 3: 2 Legless Rope Climbs or 7 Strict Pull-ups or...

Today’s Training: 1-27-20

Today’s Training: 1-27-20

CrossFit Strength Front Squat: Build to a heavy 3 in 10 sets. Rest 2:00 Metcon EMOM 10: ODD Minutes: 10 Deadlifts (225, 155) EVEN Minutes: 10 Goblet Squats (70, 53) Spark Strength: Banded Glute Bridge on Bench 3 x 30 Front Reverse Lunge 3 x 10 (each side; increase...

Today’s Training: 1-25-20

CrossFit Metcon In teams of 3: Buy-in: 2 Mile Run Then, 3 Rounds of: 150 Double Unders 90 Wall balls (20, 14) 30 Squat Cleans (135, 95) *One person works. Split as needed. Spark & Masters Metcon:  AMRAP 30 with Partner 15 DB Push Press 40/25 10 MB Box Step-Ups...

Today’s Training: 1-24-20

Today’s Training: 1-24-20

CrossFit Strength 1a) Bench Press: 5 x 5. Rest 45s. 1b) 1-Arm KB Rows: 5 x 10 ea. Rest 45s. Metcon 10 RFT: 10 DB Push Press (50, 35) 10 T2B 15:00 Time Cap Spark Mobility: 12:00 of Coach’s Choice Mobility Metcon: (Spark 5RFT) 5 RFT 3 Pull-Ups 6 Burpees 9 V-Ups 12...

Today’s Training: 1-23-20

Today’s Training: 1-23-20

CrossFit Strength Power Clean + Squat Clean: Heavy 1 + 1 in 10 sets. Rest 90s-2:00 - Beginner: Focus on technique for all 10 sets. Rx+ extra training: 2) Speed Back Squats: 8 x 3 @60%, every 60s. Use bands or chains if possible. 3) Seated Dynamic Box Jumps: Accumulate...

Today’s Training: 1-22-20

Today’s Training: 1-22-20

CrossFit Metcon With a running clock with a partner: 0:00 - 8:00 10 Alt. DB Snatches (50, 35) 10 Air Squats 10/8 Calorie Bike *One athlete completes a full round at a time 10:00 - 20:00 Farmer Carry Relay x 100 Ft. Intervals - AHAP *One athlete completes a full round...

Today’s Training: 1-21-20

Today’s Training: 1-21-20

CrossFit Skill Gymnastics EMOM EMOM 12: Minute 1: 10 Strict HSPU or 10 Kipping Handstand Push-up or 10 DB Push Press - neutral grip Minute 2: 15 Hollow Rocks w. KBS overhead or 15 Hollow Rocks or 15 Hollow Rocks w. knees in Minute 3: 2 Legless Rope Climbs or 7 Strict...

1-20-20

1-20-20

CrossFit Strength Front Squat: Build to a heavy 3 in 10 sets. Rest 2:00 Metcon AMRAP 6: KB Thrusters (53, 35) - L1: DBs Thrusters - light *Done with TWO KBS Spark On a 11:00 Clock, Complete 3-4 Rounds: KB Bottoms-up Carry (down 1 arm, then switch) Snow Angels x 10...

Today’s Training: 1-18-20

Today’s Training: 1-18-20

CrossFit Metcon AMRAP 12 in teams of 2: 24 Calorie Row 100 Double Unders 24 Wall balls (20, 14) Rest 2:00 AMRAP 12: 24 Hang Power Cleans (135, 95) 100 Double Unders 24 Calorie Row *One person works. Split as desired. Spark & Masters With a partner, complete: 100...