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7-14-15 Turbo Training
“Row Sprint 40’s” Work through the list below as fast as possible, stopping every 3 minutes to row 250m. Start with the row. 40 Wallballs 40 Push Up Planks 40 KB Swings 40 MB Sit Up Throws 40 Mountain Climbers
7-14-15 CrossFit
Strength: Jerk 5×3 WOD: 5 Rounds 2 Power Cleans (Sc) 95/65 (Rx) 135/85 (Rx+) 125 2 Squat Cleans 2 Jerks 200m Sprint
7-13-15 Turbo Training
“Mix Bag” 7min AMRAP 5 Pull Ups/Ring Rows 10 Air Squats 15 AbMat Sit Ups Rest 2 min 7min EMOM 6 Jumping Lunges 4 Spiderman Push Ups 6 Leg Raise w/ Pike Rest 2 min 7min to Complete 30 DB Snatch 40 Goblet Squats 50 Russian Twists Then with no rest: Run 800m or Row […]
7-13-15 CrossFit
Skill: Kipping Practice WOD: 18min AMRAP 15 KB Swings (Sc) 35/24 (Rx) 44/35 (Rx+) 70/53 10 Pull Ups 10 T2B 20 DU
7-10-15 Turbo Training
“Burpee Blowout” 40min Cap 15 Burpees 30 Box Jumps 30 KB Swings 15 Burpees 30 DB Thruster 30 Knee 2 Elbow 15 Burpees 30 Pike Push Ups 30 KB Goblet Squats 15 Burpees 30 Pull Ups/Ring Rows 30 Shotguns 15 Burpees 30 Overhead Walking Lunge w/ plate 30ea Russian Twists w/ plate 15 Burpees
7-10-15 CrossFit
“Jack” 20min AMRAP 10 Push Press (Sc) 75/55 (Rx) 115/75 10 KB Swings (Sc) 35/24 (Rx) 53/44 10 Box Jumps (Sc) 20/16 (Rx) 24/20
7-9-15 Turbo Training
1:30 Format 1 minute of work. 30 seconds of rest. No rest between rounds. 4 Rounds DB Snatch Push Up with Rotation KB Front Rack Lunge Alt Plank Row Wallballs Mountain Climbers
7-9-15 CrossFit
WOD: 40min Cap 1000m Row 20 HSPU 30 Burpee Pull Ups 40 Wallballs 50 DB Snatches 60 Box Blasts
7-8-15 Turbo Training
“Deck of Cards” Get though as much of the deck as possible in 30min. The number on the card is the number of reps you perform. Face cards are 10. Aces are 11. Each suit is associated with a different movement: Clubs = Abmat Sit Up Spades = Goblet Squats Hearts = Jumping Pull Ups […]
7-8-15 CrossFit
Heavy Bear Complex 6×4 AHAP Power Clean Front Squat Push Press Back Squat Behind the neck Jerk Notes: 1 time through all five movements = 1rep. AHAP = as heavy as possible. Score is the heaviest weight performed for all 4 reps.