WOD

Today’s Training: 8-9-19

CrossFit STRENGTH 1) Close Grip Bench Press: 5-4-3-2-1+. Rest 2:00 - Build to a 1RM - 1+ = 3-4 singles above 90% i.e. 90% x 1, 95% x 1, 97% x 1, 101% x 1. - Beginners: Build to a moderate set of 3 only adding weight if form permits. 2) C2B Pull-up Prep: Review all...

Today’s Training: 8-8-19

CrossFit STRENGTH 1) Wide Stance Box Squat: 3/5 x 5 @65% of Monday's 3RM or 55% of 1RM Back Squat, every 90s. - If you're able to use chains or bands, use them and perform all sets with 55% of 1RM back squat - How to coach DE Box Squats here. 2) KB Squat Jumps: 1/4 x...

Today’s Training: 8-7-19

CrossFit METCON For time with a partner: 1 Mile Farmer Carry (70, 53) 30:00 Time Cap *Whatever weight people choose it should be challenging to go 100 meters with. **WHITEBOARD BRIEF** - Metcon: Today's workout is a great GPP workout that challenging you physically...

Today’s Training: 8-6-19

CrossFit STRENGTH 1a) Pull-up Clusters: 1/3 x 5-4-3 (10s). No rest. - Wide Grip + Wide Grip Chin-up + Close Grip Chin-up - Add weight if needed - Bodyweight - Partner Assisted 1b) Rolling Triceps Extensions: 1/3 x 15. Rest 90s. - One DB weight across all sets. METCON...

Today’s Training: 8-5-19

CrossFit STRENGTH 1) Power Clean: Build to a 1RM. Rest 2:00 - Beginner: Perform sets of 2-3 reps x 8-10 sets working on technique and adding weight if form permits. 2) Squat Clean Thruster Warm-up x 2-3 sets of 1. Rest 60s. METCON "Chuck Rhoades" AMRAP 7: Squat Clean...

Today’s Training: 8-3-19

MARATHON ROW TODAY- GOOD LUCK ROWERS! CrossFit METCON In teams of 2: AMRAP 10: 200 Meter Run 10 Hang Power Cleans (135, 95) 10 Wall Balls (20, 14) Rest 2:00 AMRAP 10: 200 Meter Run 10 Barbell Rows (135, 95) 10 Wall Balls (20, 14) Rest 2:00 AMRAP 10 "Recovery" 200...

Today’s Training: 8-2-19

CrossFit STRENGTH Push Jerk: Build to a 1RM. Rest 2:00 - Beginner: Work technique and add weight if from permits. METCON Every 3:00 x 5 sets: 10 C2B Pull-ups 15 Push-ups 45 Double Unders *Score = slowest split **WHITEBOARD BRIEF** - Strength: Today the goal is to...

Today’s Training: 8-1-19

CrossFit STRENGTH 1) Wide Stance Box Squat: 3/5 x 5 @60% of Monday's 3RM or 50% of 1RM Back Squat, every 90s. - If you're able to use chains or bands, use them and perform all sets with 50% of 1RM Back Squat. - For what Dynamic Effort Training should look like check...

Today’s Training: 7-31-19

CrossFit METCON AMRAP 20 w. a partner: 400 Meter Run *Max Reps of: 20 Walking Lunges (BW) 20 Power Snatch (75, 55) *One athlete runs 400 meters while their partner performs max rounds of Lunge/Power Snatch Couplet *Score = total rounds EXTRA CREDIT 10 Minutes of...

Today’s Training: 7-30-19

CrossFit STRENGTH 1) Speed Bench Press: 9 x 3 @55% of 1RM Bench Press, every 60s. 3 Sets Close Grip 3 Sets Medium Grip 3 Sets 1" Wider than medium grip 2) Warm-up Strict Pull-ups METCON 3 RFT: 15 Strict Pull-ups 15 Burpee Box Jumps w. step down (24, 20) 15/12 Calorie...

Today’s Training: 7-29-19

CrossFit STRENGTH 1) Wide Stance Box Squat: 3RM. Rest 2:00 - Use a parallel Box - 15" 2) Metcon Prep - Barbell Complex Warm-up METCON Barbell Complex of: 4 Rounds: 8 Deadlifts (95, 65) 8 Power Cleans 8 Front Rack Reverse Lunges each leg 8 Push Press 8 Back Squats...

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...