Blog
7-21-15 Turbo Training
1:30 Format 1 min of work, 30 sec of rest. No rest between rounds. 4 Rounds: KB Swings Push Up w/ Rotation KB Front Rack Lunge Alt Plank Row Burpees Mountain Climbers
7-21-15 CrossFit
Strength: Snatch 5×3 WOD: 16min EMOM Even: 5 Hang Power Snatch (Sc) 75/55 (Rx) 95/65 (Rx+) 135/95 Odd: 5 Burpee Pull Ups
7-20-15 Turbo Training
“1, 2, 3, Row!” 5 Rounds: 40min Cap 20 Wallballs 15 Shotguns 10 Push Ups 500m Row
7-20-15 CrossFit
Strength: Back Squat WOD: 15min AMRAP 20 Goblet Step Ups 15 Ring Dips 10 HSPU 5 Overbox Burpees
7-17-15 Turbo Training
250m Row Format: 40min Cap 250m Row 30 Box Jumps 250m Row 30 KB Clean and Press 250m Row 30 DB Step Ups (heavy) 250m Row 30 KB Swing 250m Row 30 Wallballs 250m Row 30 MB Sit Up Throws 250m Row 30 Supermans 250m Row 30 Shotguns 250m Row 30 Double Unders 250m Row […]
7-17-15 CrossFit
“Air Force” 20 Thrusters (Sc) 75/55 (Rx) 95/65 20 Sumo Deadlift High Pulls 20 Jerks 20 Overhead Squats 20 Front Squats You must complete 4 Burpees at the beginning of every minute.
7-16-15 Turbo Training
20:20:20 #2 Format Perform Each movement for 20 seconds. 6 rounds of each movement set before moving on to the run/row. 1) KB SDHP, KB OH Walkling Lunge R, KB OH Walking Lunge L Row/Run 500m/400m Rest 2min 2) R Side Plank, L Side Plank, Jump Rope Singles Row/Run 500m/400m Rest 2min 3) Air Squat, Plank w/ […]
7-16-15 CrossFit
2 Rounds. 40min Cap 1000m Row 20 Wallballs (Sc) 14/10 (Rx) 20/14 20 Burpees 20ea Russian Twists (Sc) 14/10 (Rx) 20/14 Run 800m 20 Wallballs (Sc) 14/10 (Rx) 20/14 20 Burpees 20ea Russian Twists (Sc) 14/10 (Rx) 20/14
7-15-15 Turbo Training
20-16-12 Format Complete 20, then 16, then 12 reps of all 3 movements in each movement set before moving on to the run. 1) DB Squat Clean, DB Curl and Press, DB Plank Row Run 400m 2) Box Blast, Box Push up, Birddog Plank Run 400m 3) Burpees, Pike Push Ups, Hanging Knee Raise Run 400m
7-15-15 CrossFit
Strength: Front Squat WOD: 6 Rounds. Not For Time. 35min Cap 12 Front Rack Lunge (Sc) 95/65 (Rx) 115/75 (Rx+) 155/105 8ea SA KB Press (Sc) 35/18 (Rx) 44/24 (Rx+) 53/35 6 Strict Tempo Pull Up 6 Tempo Push Up 6 MB Leg Raise (Sc) 10/0 (Rx) 14/10 (Rx+) 20/14 Notes: Tempo for both push […]