Blog
4-13-15 CrossFit
Strength: Step Ups 5x5ea WOD: 20min AMRAP 200m Run 5 HSPU 15 Wallballs 25 DU
4-10-15
“Fight Gone Bad” 5 rounds: 1 minute of each movement, with 1 minute of rest between rounds. Wallballs Kettle Bell SDHP Box Jumps DB Push Press Row
4-10-15 CrossFit
FunDay Friday! “Cindy” or “Mary” “Cindy” 20min AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats OR “Mary” 20min AMRAP 5 HSPU 10 Alt. Pistols 15 Pull Ups Enjoy!
4-9-15 Turbo Training
250m Row Format Row 250m 30 Box Blasts Row 250m 30 DB Squat Cleans Row 250m 30 DB Step Ups (heavy) Row 250m 30 KB Swings Row 250m 30 Push Ups Row 250m 30 MB Sit Up and Press Row 250m 30 Supermans Row 250m 30 Shotguns Row 250m 30 DU Row 250m 30 Burpees
4-9-15 CrossFit
Strength: Strict Press 5×5 WOD: 4 Rounds for time 20 DB Step Ups (Sc) 15/10 (Rx) 25/15 (Rx+) 35/25 15 Push Presses (Sc) 75/55 (Rx) 95/65 (Rx+) 115/75 10 Barbell Rollouts 400m Run
4-8-15 Turbo Training
“Mix Bag” 7min AMRAP 10 OH Walking Lunges w/ Plate 10 Hollow Rocks 30 Jump Rope Singles Rest 2 min 7min EMOM 5 KB Clean and Press 5 Burpeees Rest 2 min 7min to Complete 30 Pull Ups/Ring Rows (depending on what is more appropriate) 40 AbMat Sit Ups 50 Air Squats Then with NO […]
4-8-15 CrossFit
Supersets! No time element today. There is no rest between movements, but rest as you need to between sets. Just getting strong today! #1 Single Leg Box Jump 4x5ea Clean 4×3 Strict Toes 2 Bar 4×6 #2 Bench Press 4×8 Front Rack Lunge 4x5ea RDL’s 4×5
4-7-15 Turbo Training
Descending Ratio Ladder Perform each movement for the prescribed amount of time for that round. Perform all 5 movements at the given round’s work-to-rest ratio before moving on to the next round. The work-to-rest ratios are listed below the movement list. Single Leg Box Jumps Single Leg RDL w/ Row Single Arm DB Press Push […]
4-7-15 CrossFit
Strength: Back Squat 5×5 WOD: 5min to complete each. If you are able to complete in under the 5min cap, that is earned rest time. If not, stop where you are and move on to the next movement set without any rest. #1: 21-15-9 Goblet Squats (Sc) 35/24 (Rx) 53/44 (Rx+) 70/53 AbMat Sit Ups […]
4-6-15
40:20 Format 40 seconds of work – 20 seconds of rest No rest between rounds. 6 Rounds: Box Blasts KB DeadLift (heavy) SA DB Press Bird Dog Plank Row