Saturday 160528

Posted: 27th May 2016 by admin in Workout of the Day

Gymnastics Conditioning
4 sets* of Max Effort HSPU

*1 set = Start with strict HSPU until failure, then finish with kipping HSPU until failure.

Partner WOD
In teams of 2

Partner 1:
Deadlift Hold (315/225)

Parner 2:
50 Double-Unders
25 Box Jump-Overs (24″/20″)
20 Power Snatch (75/55)

*Partner 1 Holds DL while Partner 2 completes the triplet.
*Partner 2 only works while Partner 1 holds the DL in the up position.
*Partners switch when reps are complete.

Friday 160527

Posted: 26th May 2016 by admin in Workout of the Day

Barbell Conditioning
Work up to your heaviest complex of:
Power Clean + Squat Clean + Front Squat

WOD
AMRAP in 15 min of:
7 Dumbbell Burpees* (35/20lbs)
11 Goblet Squats (24/16kg)
15 Kettlebell Swings (24/16kg)

*Dummbell Burpees are performed one DB in each hand.
Finish pressed out overhead (no jump)

Thursday 160526

Posted: 25th May 2016 by admin in Workout of the Day

Strength
Front Squat
EMOM for 8 min:
3 reps @ 75% of 1RM

WOD
3 rounds, 1 min per station of:
HSPU
TTB
Wall Balls
Double Unders
Rest

Wednesday 160525

Posted: 25th May 2016 by admin in Workout of the Day

Skill Work
Muscle-up

WOD
5 RFT:
7 Bench Press @ .75% of body weight
11 Dumbbell Jump Squats (35/20)
100m Sprint

Tuesday 160524

Posted: 23rd May 2016 by admin in Workout of the Day

PR DAY!!!!

“CrossFit Total”

3 attempts at each lift to find 1RM:
1. Back Squat
2. Shoulder Press
3. Deadlift

Your score is the total of your best successful lifts.

Monday 160523

Posted: 23rd May 2016 by admin in Workout of the Day

Strength
Overhead Squat
Work up to a heavy Triple

WOD
“Ghost”
6 rounds, 1 min per station:
Row (Calories)
Burpees
Double-Unders
Rest

Saturday 160521

Posted: 20th May 2016 by admin in Workout of the Day

WOD

For Time:
60 Push-ups
Run 400m
60 Abmat Sit-ups
Run 800m
30 Push-ups
Run 1200m
30 Abmat Sit-ups
Run 1600m

Friday 160520

Posted: 19th May 2016 by admin in Workout of the Day

Gymnastics Conditioning
L-sit Rope Climb
5 reps from seated position

WOD
Death by C2B/Box Jumps (24″/20″)
Min 1: 1 C2B, 1 Box Jump
Min 2: 2 C2B, 2 Box Jumps
Min 3: 3 C2B, 3 Box Jumps
…and so on until failure to complete reps within the minute

Thursday 160519

Posted: 18th May 2016 by admin in Workout of the Day

Strength
3-Position Snatch
5 x 1 building

WOD
For Time:
50 Calorie Row
40 Deadlifts (155/105)
30 Front Squats (155/105)

Wednesday 160518

Posted: 17th May 2016 by admin in Workout of the Day

Strength
Front Squat
Work up to a heavy double

WOD
AMRAP in 10 minutes of:
9 Sumo Deadlift High-Pull (95/65)
12 Wallballs (20/14)
30 seconds rest