WOD

Today’s Training: 7-27-19

CrossFit METCON "Chesna" AMRAP 30 w. a partner: Buy in: 209 Double Unders split however Then, Remaining time AMRAP: 7 Power Snatch (135, 95) 15 Thrusters (135, 95) 18 Calorie Row *One athlete completes a full round at a time. **WHITEBOARD BRIEF** - Metcon: Today is a...

Today’s Training: 7-26-19

CrossFit STRENGTH "6-12-25 Protocol" 3-4 Rounds of: 6 Close Grip Chin-ups 12 DB Hammer Curls 25 Banded Facepull-aparts No rest between movements, but Rest 3:00 after all three exercises. *Similar to last week for L1 Strength Rest 2:00 METCON AMRAP 12: 90 Ft. Overhead...

Today’s Training: 7-25-19

CrossFit STRENGTH 1) Sumo Deadlift against a band: 3/6 x 3 @60%, every 60s. - reset on each rep - Based off of 1RM Sumo Deadlift (no band) 2) Seated Dynamic Box Jumps: 8 x 3, every 60s. - wear a weighted vest if possible METCON "Karen" For time: 150 Wallballs (20, 14)...

Today’s Training: 7-24-19

CrossFit METCON EMOM 30: Minute 1: 45s Row moderate pace Minute 2: 45s DB Hang Power Snatch (50, 35) (Alt. sides however client sees fit) Minute 3: 45s Barbell Rows (95, 65) Minute 4: 45s Bike moderate pace Minute 5: 45s Single Unders Minute 6: 45s Hollow Rocks *Score...

Today’s 7-23-19

CrossFit STRENGTH Speed Medium Grip Bench Press + Challenge Set: 6 x 3 @50% of 1RM Bench Press, every 60s. - each set should be AFAP - both eccentric and concentric ROM Then, 1 x Max Reps @50% METCON For time: Buy in: 100 Double Unders Then, 50 DB Renegade Rows (50,...

Today’s Training: 7-22-19

CrossFit STRENGTH 1) Front Squat Clusters: Build to a heavy 2.2.2 (15s). Rest 2:00-3:00 2) Power Clean: Build to desired Metcon weight in 3 sets x 2-3 tough n go reps. Rest 60s. METCON AFAP, but not for time: 30-20-10: Goblet Squats (70, 53) 15-12-9 Power Cleans (185,...

Today’s Training: 7-20-19

CrossFit METCON AMRAP 28 w. a partner: 300 Double Unders 200 Calorie Row 100 Hang Power Cleans (135, 95) **WHITEBOARD BRIEF** – Metcon: Work with a partner today to come up with a good strategy that will keep you consistent throughout. Your rowing transitions will...

Today’s Training: 7-19-19

CrossFit STRENGTH ”6-12-25 Protocol” 3-4 Rounds of: 6 Close Grip Bench Press (challenging weight) 12 Rollback Triceps Extensions 25 Banded Triceps Pushdowns No rest between movements, but Rest 3:00 after all three exercises. Rx+:(4 Rounds) Rx/L3: (3 Rounds) L2/L1...

Today’s Training: 7-18-19

CrossFit STRENGTH 1) Sumo Deadlift against a band: 3/7 x 3 @55%, every 60s. – reset on each rep – Based off of 1RM Sumo Deadlift (no band) 2) Kneeling Jump + Box Jump: 1/6 x 3 (1 rep of each = 1 rep). Rest 60s. – L2/L1: Seated Dynamic Vertical Jumps: 6 x 3. Rest 60s....

Today’s Training: 7-17-19

CrossFit SKILL EMOM 8: ODD Minutes: 10-15 seconds L-Sit Hold EVEN Minutes: 15-20 seconds Handstand Hold METCON AMRAP 20: 10 KBS (53, 35) 10 T2B 400 Meter Run **WHITEBOARD BRIEF** – Skill: Today we’ll perform static holds 10-15 seconds of work with the L-Sit and...

Today’s Training: 7-16-19

CrossFit STRENGTH 1) Shoulder Press against bands: 3/5 x 3 @55% of Two Friday’s Ago. Rest 60s. 2) Chest Supported DB Rows: 1/4 x 12. Rest 60s. – same weight as last week but pause for a 1 count on each rep METCON 4 Rounds of 40s on/20s off: 1a) Wall Balls (20, 14) 1b)...

Today’s Training: 7/15/19

CrossFit STRENGTH 1) Squat Clean: 1RM. Rest 2:00 – Beginner: Practice with a light load or empty barbell. In between sets perform 8 challenging Goblet Box Squats. 2) Dimel Deadlifts: 1/3 x 30 @40% of Deadlift. Rest 90s. 3) KB March: 4 x 30s on/30s off. **WHITEBOARD...