WOD

Today’s Training: 11-15-19

CrossFit Strength Push Press: 2RM in 9 sets. Rest 2:00 - Goal: Build to 90-95% - Reset reps - not touch n go - Sets should look like 3-3-2-2-2-2.. Metcon 2 RFT: 150 Double Unders 75 Calorie Row or 50 Calorie Bike 50 DB Push Press (50, 35) 20:00 Time Cap Spark...

Today’s Training: 11-14-19

CrossFit Strength 1) Seated Dynamic Box Jumps: 2/5 x 3, every 60s. - same height or slightly higher than last week. - 2 warm-up sets + 5 work sets 2) Sumo Deadlift against a band: 3/8 x 3 @55% of 1RM from 10/21 + band resistance, every 60s. - reset reps Metcon For...

Today’s Training: 11-13-19

CrossFit Strength Gymnastics Skill - Week #1 Choose 1 Movement to work on 5 minutes Then, EMOM 10: ODD Minutes: 30s of Skill Work EVEN Minutes: 10 Hollow Rocks + 30 Single Unders Metcon AMRAP 8: 5 Bar Facing Burpees 10 Hang Power Snatch (75, 55) 15 Overhead Squat (75,...

Today’s Training: 11-12-19

CrossFit Strength 1a) Slight Decline DB Bench Press: 2/4 x 10. Rest 30s. - elevate the front of the bench on a 45# plate - roughly 3" off the floor - use the same weight or slightly heavier than last week 1b) Symmetrical Stance 1-Arm DB Rows - pronated grip: 2/4 x 15...

Today’s Training: 11-10-19

CrossFit Metcon For time with a partner: 400 Meter Farmer Carry (70, 53) Then, 3 Rounds of: 30 Deadlifts (225, 155) 30 Goblet Squats (70, 53) Then, 400 Meter Farmer Carry (70, 53) *One person works - split as desired. 30:00 Time Cap Spark & Masters In teams of 2...

Today’s Training: 11-7-19

CrossFit Strength 1) Seated Dynamic Box Jumps: 5 x 3, every 60s. - to a moderate height 2) Sumo Deadlift against a band: 8 x 3 @50% of 1RM from 10/21 + band resistance, every 60s. - reset reps - take 3-4 sets to build to work set. 3) Warm-up Power Snatches + Wall...

Today’s Training: 11-6-19

CrossFit Metcon AMRAP 25 with a partner: 100 Double Unders 80 Calorie Row 60 Burpees 40 Walking BW Lunges 20 C2B Pull-ups *One person works at a time - split as desired. Spark Circuit - 5 Rds (:30 on/:30 off) Box Jumps 24”/20” Push-Ups Strict Pull-Ups Air Squats...

Today’s Training: 11-5-19

CrossFit Strength 1a) Slight Decline DB Bench Press: 2/5 x 10. Rest 30s. - elevate the front of the bench on a 45# plate - roughly 3" off the floor - use the same weight or slightly heavier than last week 1b) Inverted Rows: 2/5 x 15. Rest 30s. - 2 warm-up sets then 5...

Today’s Training: 11-4-19

CrossFit Strength 1) Front Squat: 2RM in 10 sets. Rest 2:00 - Goal: 90-95% of current 1RM if known - 1RM is being tested on 11/18. - Beginner: 5 x 5, adding weight if form permits 2) Power Clean: 3 x 3, touch n go - building to work weight. Rest 60s. Metcon "Simple...

Today’s Training: 11-2-19

CrossFit Metcon AMRAP 30 with a partner: 100 Air Squats 800 Meter run 100 Hang Power Cleans (115, 75) 800 Meter run Spark & Masters Metcon AMRAP 30 w/ Partner 100 Double Unders 100 Meter Run (each) 100 Air Squats 100 Meter Run (each) 100 DB Push Press 30/20 100...