Uncategorized

CrossFit – Thu, Dec 7 Metcon (Time) Partner WOD 4 Rounds For Time: 40 Push-ups 60 Sit-ups 400M Run 10-8-6-4 Rope Climbs

CrossFit – Wed, Dec 6 Push Jerk (On the 3:00 x 3 sets: 3 Push Jerks Build in weight starting around 75-80% ) Metcon (AMRAP – Rounds and Reps) AMRAP 10: 60 DU 10-20-30…Wallballs 20 / 14 lb to 10/9ft. continue to add 10 reps every round. score is rounds and reps – Let’s aim

CrossFit – Tue, Dec 5 Metcon (AMRAP – Reps) AMRAP 4: 400 Meter Run 27/21 Calorie Row Max Power Snatches 75/55 —Rest 4 Minutes— AMRAP 4: 400 Meter Run 21/15 Calorie Row Max Power Snatches 95/65 —Rest 4 Minutes— AMRAP 4: 400 Meter Run 15/12 Calorie Row Max Power Snatches 115/85 RX Power Clean 95/65,

CrossFit – Mon, Dec 4 Front Squat (5×3 Climbing ) On the 3:00 x 5 3 Back Squats Start you first working set around 65-70% Metcon (Time) 7 Rounds For Time: 7 Thrusters 75/55 7 C2B 7 Burpees to a target RX pull-ups

CrossFit – Sat, Dec 2 Metcon (Time) Partner WOD 4 Rounds 10 Deadlifts (225/185) 40 Wallballs 40 Over the Bar Burpees

CrossFit – Fri, Dec 1 Back Squat (4×6 65%) ON THE 3:00 x 4 sets 6 Back Squats @65%5 second pause at the bottom Metcon (Time) 30 T2B 2,000m Row 30 T2B 2,000m Row 30 T2B

CrossFit – Thu, Nov 30 Metcon (Time) Partner WOD 5 Rounds Cash-in 800m Row 20 Pish Jerks 115/85 60 DU 20 Pull-ups 60 DU Cash-out 800m Row

CrossFit – Wed, Nov 29 The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

CrossFit – Tue, Nov 28 Shoulder Press (5×5 Climbing ) Start your first working set around 70% Flash Flood (Time) 2 Rounds For Time: 400 Meter Run 21 Thrusters (95/65) RX 75/55 Metcon Weighted T2B EMOM X 5 10 weighted T2B

CrossFit – Mon, Nov 27 Weighted Pull-ups (5×5 80%) 1st find your 1RM strict weighted pull-up 2nd 5×5 @80% Metcon (Time) For Time: 40/30 Calorie Row 40 Burpee Box Jumps or Step-ups 40 Shuttle Runs (4 Mat Lengths =1 rep) 6 Rope Climbs 40/30 Calorie Bike