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4-22-15 Turbo Training
“Crazy 8’s” 8 Rounds: 8 Box Jumps 8 Box Push Ups 8 Hanging Knee Raises 8 Front Rack Lunges 8 Single Arm KB Row 8 DB Push Press 8 Wallballs 8 Leg Raises
6-22-15 CrossFit
Strength: Back Squat 5×5 WOD: 4 Rounds. 30min Cap. 400m Run 6 HSPU 8 Pull Ups 10 Front Squats (Sc) 95/65 (Rx) 115/85 (Rx+) 155/105 12 Ring Dips
6-19-15 Turbo Training
15min AMRAP 8 KB Clean & Press (heavy) 16 Shotguns 16 Wallballs 8 Pull Ups/Ring Rows -THEN- Sprints! x8 5-10-15 yard shuttles
6-19-15 CrossFit
Strength: Thrusters 4×3 WOD: “Jackie” 1000m Row 50 Thrusters 45/35 30 Pull Ups
6-18-15 Turbo Training
3x10min AMRAP #1 5 Dive Bombers 10 Supermans 15 Jump Squats 200m Run Rest 2min #2 5ea KB Step Ups 10ea Flutter Kicks 15 Spiderman Planks 200m Run Rest 2min #3 5 Box Push Ups 10 Hanging Knee Raises 15 KB SDHP 200m Run
6-18-15 CrossFit
Skill: Muscle Up Progressions and Practice. WOD: 2 Rounds 30min Cap 5 Muscle Ups 10 Power Cleans (Sc) 75/55 (Rx) 95/65 (Rx+) 135/95 20 Toes 2 Bar 30 Front Rack Lunges (Sc) 75/55 (Rx) 95/65 (Rx+) 135/95 800m Run
6-17-15 Turbo Training
1:30 Format 1min of work, 30 seconds of rest. No rest between Rounds. 4 Rounds Box Jumps KB Swings Alt Plank Row KB Front Rack Lunge Burpees Leg Raises
6-17-15 CrossFit
5 Rounds: Not for time. 35min To Complete 5ea Single Leg Box Jumps (Sc) 20/16 (Rx) 24/20 (Rx+) 30/24 10 Tempo Ring Push Up 4001 14 KB Overhead Walking Lunge (Sc) 44/35 (Rx) 53/44 (Rx+) 70/53 7 Barbell Rollouts 10 Tempo Ring Rows 4001 Notes: 4001 Tempo = 4sec down, no pause at the bottom, […]
6-16-15 Turbo Training
Descending Ratio Ladder Perform each movement for the prescribed amount of time for each round. Perform all 5 movements at the given round’s work to rest ratio, before moving on to the next round. Switch every 5 reps for single sided movements. Work to rest ratios are shown below. Single Arm Single Leg KB RDL […]
6-16-15 CrossFit
Strength: Snatch 5×3 WOD: 16min E2MOM (every 2 minutes on the minute) 3 Snatch Grip Deadlift > Hang Power Snatch > Overhead Squat (Sc) 75/55 (Rx) 95/65 (Rx+) 135/95 7 MB Leg Raises (Sc) 10/0 (Rx) 14/10 (Rx+) 20/14 7 OTB Burpees