WOD

Today’s Training: 2-22-20

Today’s Training: 2-22-20

CrossFit Metcon 1) Farmer Carry: Max 100 Ft. Trips in 7:00 - Goal: AHAP - 8+ sets 2) Low Handle Sledpush: Max 100 Ft. Trips in 7:00 - add every other set - Goal: AHAP - 8+ sets 3) Overhead + Front Rack Carry: Max 100 Ft. Trips in 7:00 - Goal: AHAP - 8+ sets 4) Wall...

Today’s Training: 2-21-20

Today’s Training: 2-21-20

CrossFit Strength Strict Chin-ups: 4 x submax. Rest 90s. - These are done BW or Partner Assisted Chin-ups - Goal: 4 challenging work sets 2-3 reps short of failure. Denote TOTAL reps achieved. Metcon For time with a 20/10# vest: 40-30-20-10 Hand Release Push-ups Air...

Today’s Training: 2-20-20

Today’s Training: 2-20-20

CrossFit Strength 1 1/4 Front Squats: Build to a heavy 3 in 8 sets. Rest 2:00 - Goal: Exceed loading from last week by 5-10#s if you're feeling good. Metcon "Grace" For time: 30 Power Clean + S2OH (135, 95) Spark Strength Push/Pull Cycle Week 3 *Note weights used,...

Today’s Training: 2-19-20

Today’s Training: 2-19-20

CrossFit Metcon AMRAP 25 with a partner: 1k Row 30 Pull-ups 30 Overhead Squats (95, 65) Spark Metcon: AMRAP 30 with Partner: 600 Meter Row 40 Burpees  600 Meter Run 40 WBS 20/14 600 Meter Row 40 Box Jumps 24”/20” 600 Meter Run 40 KBS 53/35 Masters Strength KB Banded...

Today’s Training: 2-18-20

Today’s Training: 2-18-20

CrossFit Strength 1a) Single Arm DB Bench Press: 4 x 6-8 ea. No rest. - slightly heavier than last week 1b) Inverted Rows: 4 x 10-15. Rest 60s. - same as last week Metcon 5 RFT: 15 DB Push Press (50, 35) 15 Box Jumps w. step down (24, 20) 15 T2B Spark Metcon EMOM 20...

Today’s Training: 2-17-20

Today’s Training: 2-17-20

CrossFit Strength Sumo Deadlift against a band: Build to 1RM in 10 sets. Rest 2:00 - Goal: build to 85% of 1RM (without a band) - have a plan in terms of how to progress. Don't sacrifice form for weight - Elevate plates 2-4" off the floor if unable to maintain neutral...

Today’s Training: 2-15-20

Today’s Training: 2-15-20

CrossFit Metcon With a running clock with a partner: 0:00 - 15:00 5:00 AMRAP - Calorie Bike or Row 5:00 AMRAP - Wall balls (20, 14) 5:00 AMRAP - Calorie Bike OR Row 18:00 - 28:00 5:00 AMRAP - Curtis Ps (135, 95) 5:00 AMRAP -  Power Clean + S2OH (135, 95) Spark Metcon...

Today’s Training: 2-14-20

Today’s Training: 2-14-20

CrossFit Metcon For time with a 20/10# vest: 40-30-20-10 Hand Release Push-ups Air Squats *400 Meter Run after each completed round Spark Metcon: Circuit x 5 Rounds (20:00 Total; :30 on/:30 off) KBS 53/35 Burpees Double-Unders DB Front Squats 40/25 Core Finisher: 2 -...

Today’s Training: 2-13-20

Today’s Training: 2-13-20

CrossFit Strength 1) Power Clean: Build to a heavy 1 in 10 sets, done as an EMOM. Rx+:(Touch n Go heavy double) - Goal: build to 85-90% of current 1RM in known 2) 1 1/4 Front Squat: Build to a heavy 3 in 6 sets. Rest 2:00 Rx+:(use chains) - Goal: Build to 80% of 1RM...

Today’s Training: 2-12-20

CrossFit Strength Gymnastics Skill Work: Spend 10 minutes on ONE gymnastics skill. This should be purely skill-based and NOT a hard training session. - This should be the same skill as last week to ensure we are making progress. Metcon  AMRAP 20 w. a partner: 50 Bar...

Today’s Training: 2-11-20

Today’s Training: 2-11-20

CrossFit Strength 1a) Single Arm DB Bench Press: 4 x 6-8 ea. No rest. 1b) Inverted Rows: 4 x 10-15. Rest 60s. - Goal: Superset - all sets should be challenging. Metcon 4 Rounds of: 15 T2B 15 Calorie Row 15 Double KB Clean + S2OH - athlete choice of weight Rest 60s...

Today’s Training: 2-10-20

Today’s Training: 2-10-20

CrossFit Strength Deadlift: Build to a 5RM touch n go set in 6 sets. Rest 2:30 - Goal: Build to 80-85% of 1RM if known. You should have a plan on how to progress Metcon "BP Benchmark #3" 3 RFT: 15 Power Cleans (95, 65) 15 Thrusters (95, 65) Spark Strength Frog Pumps 3...