WOD

Today’s Training: 2-7-20

Today’s Training: 2-7-20

CrossFit Strength Floor Press: Build to a 2RM in 9 sets. Rest 2:00 Metcon 4 Rounds, for quality: 21 Box Jumps w. step down (24, 20) 15 Barbell Rows (115, 75) 9 Thrusters (115, 75) 60s Active Recovery - row, bike, or ski erg easy Spark Metcon: No.1 AMRAP 12 20 Russian...

Today’s Training: 2-6-20

Today’s Training: 2-6-20

CrossFit Strength Front Box Squat: Build to a heavy set of 5 in 6 sets. Rest 2:00 - use a parallel box - Goal: Build to a heavy set of 5 in 6 sets roughly 80% of 1RM FRONT SQUAT Metcon BP Benchmark #2 AMRAP 8: 15 Deadlifts (225, 155) 30 Air Squats Spark Strength:...

Today’s Training: 2-5-20

Today’s Training: 2-5-20

CrossFit Strength Gymnastics Skill Work: - Spend 10 minutes on ONE gymnastics skill. This should be purely skill-based and NOT a hard training session. - Goal: Perform one skill that allows you to focus on improving position/technique. Metcon For total rounds: Row 1k...

Today’s Training: 2-4-20

Today’s Training: 2-4-20

CrossFit Strength Strict Chin ups: 5 x 5-6. Rest 90s-2:00 - BW or add weight - Partner assisted - Goal: 5 challenging sets of 5-6 reps. Metcon For time: 21-15-9 Push Press (135, 95) 100-75-50 Double Unders *2 Rope Climb after each round 12:00 Cap Spark Metcon: AMRAP...

Today’s Training: 2-3-20

CrossFit Strength Squat Clean: Build to a 1RM in 10 sets. Rest 2:00 - Sets should look like - 3-3-2-2-1-1-1-1.. - Goal: 5# PR Metcon BP Benchmark #1 AMRAP 7: 12 Bar Facing Burpees 6 Squat Cleans (185, 125) Spark Strength: Side Lying Hip Abduction 3 x 15 Rear foot...

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...