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6-11-15 Turbo Training
400m Run Format: 40min Cap Run 400m 30 KB Goblet Squats Run 400m 30 Ring Dips Run 400m 30 Wallballs Run 400m 30 Push Ups on MB Run 400m 30 DB Plank Rows Run 400m 30 MB Sit Up Throws Run 400m
6-11-15 CrossFit
5 Rounds each for time: 250m Max Effort Row Sprint 10 Box Jumps (Sc) 20/16 (Rx) 24/20 (Rx+) 30/24 10 Burpees 10 Wallballs 10 MB Sit Up Throws
6-10-15 Turbo Training
“8’s” 8 Rounds, 35min Cap 8 Box Jumps 8 Push Ups 8 Pull Ups/Ring Rows 8 V-Ups 8 Burpees
6-10-15 CrossFit
Strength: Over Head Squat 5×3 WOD: 12min AMRAP 3 Power Snatch (Sc) 75/55 (Rx) 95/65 (Rx+) 135/95 5 OH Squat (Sc) 75/55 (Rx) 95/65 (Rx+) 135/95 7 Barbell Rollouts 9 OTB Burpees
6-9-15 Turbo Training
30:30 Format 30 seconds of work for each movement. 4 rounds of each movement set. Rest 1 minute between movement sets. 1) KB Clean & Press, KB Swing, Alt KB Row 2) Jumping Pull Up, Air Squat, Pike Push Up 3) Plank, L Plank, R Plank 4) On Ladder: 2 in each Linear, 2 in […]
6-9-15 CrossFit
Super Sets! #1 Back Squat 4×5 Bench Press 4×10 Barbell Row 4×10 #2 Weighted Plank 4x45sec Overhead Band Pull Aparts 4×10 -Then- Banded Sprints! 10 yards x10 Your coach will explain what these are. You’ll love it, I promise!
6-8-15 Turbo Training
“Burpee Blowout!” 15 Burpees 30 Box Blasts 30 KB DeadLifts (heavy) 15 Burpees 30 Push Up w/ Rotation 30 Ring Row 15 Burpees 30 Plank Hops 30 Lateral Lunge 15 Burpees 30 DB Step Up 30 DB Push Press 15 Burpees 30ea Mountain Climbers 30 DU 15 Burpees 30ea Flutter Kicks 30 BirdDog Planks 15 […]
6-8-15 CrossFit
Strength: Push Press WOD: 16min EMOM Even: 5 Thrusters (Sc) 75/55 (Rx) 95/65 (Rx+) 135/95 Odd: Overbox Burpees
6-5-15 Turbo Training
250m Row Format: 40min Cap 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 & Press Row 250m 30 Supermans Row 250m 30 Shotguns Row 250m 30 DU Row 250m […]
6-5-15 CrossFit
Max Day! Thats right folks, today will be our very first true max out day. We will be maxing out our Snatch, and Clean & Jerk. Training Age: If you have been weightlifting (olympic style) with us or at another gym for: More than 1 year: you will establish you 1 rep max (1RM) for both […]