September 2017

Partner WOD With a partner, complete for time: 100 Kb Swings (70#/53#) 800m Run (together) 100 Box Jumps (24″/20″) 800m Run 100 Burpees

Strength Every :90 for 8 sets: 3 Power Cleans + 1 Jerk Start @ approximately 60% of 1RM Clean and Jerk, and build to as heavy as possible with no misses. Condtioning CrossFit Team Series Event #6 Rx’d With a partner, complete 21-15-9 Synchro Reps of: Dumbbell Snatch (50#/35#) Bar Muscle-ups Scaled With a partner, …

Friday September 29th, 2017 Read More »

Strength Deadlift 8 reps @ 50% 6 reps @ 60% 4 reps @ 70% 2 reps @ 80% 2 reps @ 90% 3 x 1 to find todays 1RM *Be smart.  Today’s 1RM should consist of proper mechanics and good positioning. Conditioning 15 minute AMRAP: 12 C2B Pull-ups 9 Burpee Box Jumps (24″/20″) 6 Overhead …

Wednesday September 27th, 2017 Read More »

Strength 5 x 5 Push Press Set 1 @ 65% Set 2 @ 70% Set 3 @ 75% Set 4 @ 80% Set 5 @ 80% Conditioning 2011 CrossFit Regionals Event #1 For time: 1000m Run 30 Handstand Push-ups 1000m Row Scale Handstand Push-ups with 30 Pike Push-ups or 50 Push-ups

Strength 5 x 4 Front Squat @ 32×1 Tempo Set 1 @ 60% Set 2 @ 65% Set 3 @ 70% Sets 4-5 @ 75% Conditioning CrossFit Team Series Event #1 With a partner, complete of 9-15-21 for time of: Synchro Thrusters Synchro Bar Facing Burpees Rx’d weight is 95#/63#, scaled is 65#/45#

Partner WOD Today’s training will consist of two parts.. A. CrossFit Team Series Event #3 Rx’d Complete for time: 50 Synchro Wall Balls (20#/14#) 30 Power Cleans (135#/93#) 50 Synchro Wall Balls (20#/14#) 20 Power Cleans (185#/133#) 50 Synchro Wall Balls (20#/14#) 10 Power Cleans (225#/153#) 12 minute time cap Scaled Complete for time: 50 …

Saturday September 23rd, 2017 Read More »

Conditioning CrossFit Team Series – Event #2 Rx’d With a partner, complete the following for time: 120 Double Unders each person – relay style 120 C2B Pull-ups – alternating every 15 reps 120 Hang Power Snatches – alternating every 15 reps (95#/63#) 12o Double Unders each person – relay style Scaled With a partner, complete …

Friday September 22nd, 2017 Read More »

Strength A1. Deadlift 8 reps @ 50% 1RM 6 reps @ 65% 4 reps @ 75% 2 reps @ 85% 2 reps @ 95% A2. 5 x 10 Horizontal Body Rows @ 21×1 tempo Conditioning For time: 100 Overhead Walking Lunges w/ Plate (45#/35#) 800m Run 50 Burpees

Strength Push Press 5 x 6 – Every 2 minutes Set 1 @ 60% 1RM Set 2 @ 65% Set 3 @ 70% Set 4 @ 75% Set 5 @ 75% Conditioning Partner WOD With a partner, complete 10 alternating rounds for time of: 250m/200m Row 12 Dumbell Thrusters (50#/35#)

Strength Every :90 for 8 sets: 2 Power Cleans + 1 Jerk *Start at ~60% Clean max and build to something that is heavy for you. Treat the Cleans as two singles. Conditioning 4 rounds for time: 30 Push-ups 20 Toes-2-Bar 10 Clean & Jerks (165#/113#)