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7-7-15 Turbo Training

Posted July 7, 2015, under WOD

“Plank Party” 30 seconds of work, followed by 15 seconds of alternating side plank, then 15 seconds of rest. No additional rest rest between rounds. 6 Rounds: Box Jumps KB Swings Leg Raises KB Front Rack Lunge Spiderman Plank

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7-7-15 CrossFit

Posted July 7, 2015, under WOD

Skill: Pistol Practice! If proficient 3×5 (weight if able) WOD: 12min AMRAP 10 Box Jumps (Sc) 20/16 (Rx) 24/20 (Rx+) 30/24 10 Pistols (Sc) banded (Rx) – (Rx+) 24/18 KB 10 X-Over Push Ups 10 MB Leg Raises (Sc) 10/0 (Rx) 14/0 (Rx+) 20/14

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7-6-15 Turbo Training

Posted July 5, 2015, under WOD

“Fight Gone Bad” 1 minute of work each movement. 1 minute rest between rounds. 3 Rounds Wallballs KB SDHP Box Jumps Row -THEN-  Core Supersets! Strict T2B/K2E 3×8 Supermans 3×20 Multi Direction Leg Raise 3×12

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7-6-15 CrossFit

Posted July 5, 2015, under WOD

Strength: Deadlift 5×5 WOD: 12min EMOM x3 Deadlift (Sc) 135/95 (Rx) 225/135 (Sc) 315/225 x6 C2B Pull Ups

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7-3-15 Turbo Training

Posted July 3, 2015, under WOD

“Laps and Ladders” 400m Run 4 Laddes: 2in each w/ high knee 30 Broad Jumps 30 V-Ups 400m Run 4 Laddes: 2in each lateral 30 Spiderman Push Ups 30 Alt DB Row 400m Run 4 Laddes: 2in 2out linear 30 Jumping Lunge 30 BirdDog Plank 400m Run 4 Laddes: 2in 2out lateral 30 KB SDHP […]

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7-3-15 CrossFit

Posted July 3, 2015, under WOD

“Fran” 21-15-9: Thrusters (Sc) 65/45 (Rx) 95/65 Pull Ups

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7-2-15 Turbo Training

Posted July 2, 2015, under WOD

40:20 Format 40 sec of work, 20 sec of rest. No rest between rounds. 6 Rounds: Box Jumps DB Thruster KB Swings Push Up Jacks Jumping Pull Ups

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7-2-15 CrossFit

Posted July 2, 2015, under WOD

Skill: Double Under Practice. If already proficient, 3×50 unbroken. WOD: 2 Rounds 25 Single Leg Box Jumps (Sc) 16/12 (Rx) 20/16 (Rx+) 24/20 25 Ring Dips 25 Wallballs (Sc) 14/10 (Rx) 20/14 (Rx+) 25 Double Unders 25 Toes 2 Bar 25 Burpees

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7-1-15 Turbo Training

Posted July 1, 2015, under WOD

“Row Sprint 40’s” Work your way through the list below as fast as possible. But every 3 minutes, you must stop and row 250m. 40 Wallballs 40 Overbox Burpees 40 Push Ups w/ Rotation 40 Plank w/ DB Reach 40 KB RDL (Heavy) 40min Cap

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7-1-16 CrossFit

Posted July 1, 2015, under WOD

Strength: Clean 5×2 WOD: 10>1. 30min Cap Power Clean (Sc) 75/55 (Rx) 95/65 (Rx+) 135/95 Front Squat Push Press

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