Uncategorized

CrossFit – Sat, Aug 9 Metcon (Time) Partner WOD3 Rounds For Time:1,000m Run30 Burpee Box Jump Overs (24″”/20″”)50 Thrusters, 45 / 35 lb * Run together, split reps

CrossFit – Fri, Aug 8 Power Clean (3 cluster sets add weight each set) 3 Cluster Sets: 2 unbroken Power Cleans -Rest 0:15- 2 unbroken Power Cleans Rest 2-3 minutes between sets Barbell 75-80% of 1 RM Build in weight Metcon (AMRAP – Reps) 3 x 2:00 Intervals: 5 Hang Power Cleans 165/115 max calorie

CrossFit – Thu, Aug 7 Metcon (AMRAP – Reps) On the minute x 25 Minute 1-2 Bike (recovery pace) Minute 3: T2B Minute 4: Single DB Devil Press 50/35 Minute 5: Shuttle Run 5 matts down 5 matts back = 2 reps Score is Sum total of lowest round of T2B + Devils Press +

CrossFit – Wed, Aug 6 Floor Press (2 x5 (80%) 2 x3 (85%) 1 x 2+ (90%) if you can keep good form go for more than 2) 2 x5 (80%) 2 x3 (85%) 1 x 2+ (90%) if you can keep good form go for more than 2 Metcon (Time) 4 Rounds 10 DB

CrossFit – Tue, Aug 5 Shoulder Press (2 x5 (80%) 2 x3 (85%) 1 x 2+ (90%) if you can keep good form go for more than 2) 2 x5 (80%) 2 x3 (85%) 1 x 2+ (90%) if you can keep good form go for more than 2 Metcon (Time) Partner WOD For Time

CrossFit – Mon, Aug 4 Back Squat (2 x5, 2 x3, 1 x 2+) 2 x5 (80%) 2 x3 (85%) 1 x 2+ (90%) if you can keep good form go for more than 2 Metcon (AMRAP – Reps) 3 x 5:00 intervals: 500/450m Row 25 Burpees Max Front Squats in remaining time, 115/85 -Rest

CrossFit – Sun, Aug 3 H Y R O X (Time) 1 MILE RUN 100m Farmers Carry 32/24kg 800m RUN 30 Burpee Box Step ups 600m RUN 30 Wallballs 20/14 400m Run 30 Lunges with the wallball 20/14 200m Run 1000m Ski Erg

CrossFit – Sat, Aug 2 Metcon (AMRAP – Reps) PartnerAMRAP 20:P1: 15 T2B + 15 ThrustersP2: Max Calorie Bike * Switch Stations When P1 Finishes Score: Total Bike Calories – Goal is for the T2B and thrusters to take 2 minutes or less. You’ll switch when P1 finishes the 30 total reps. – Intended Intensity:

CrossFit – Fri, Aug 1 Shoulder Press (Build to a heavy single) Metcon (Time) 1,000/900m Row 4 Rounds: 5 S2OH 20 DU 750/675m Row 3 Rounds 5 S2OH 20 DU 500/450m Row 2 Rounds: 5 S2OH 20 DU 250/225m Row 1 Round 5 S2OH 20 DU Barbell ADV RX 115/85 RX 95/65

CrossFit – Thu, Jul 31 Metcon (Time) 4 Rounds: 5 Hang Power Cleans 165/115 10 Lateral Burpees Over the Barbell 200, Run