Partner WOD With a partner, complete the following for time: 800m Run (together) Then 2 rounds of: 50 Wall Balls (30#/20#) 30 Power Snatches (115#/83#) Then.. 800m Run (together) Then 2 rounds of: 50 Burpees 30 Power Cleans (115#/83#)
Strength Back Squat A. 5-3-1 @ 65%-75%-85% 1RM B. 5 x 6 @ 65% 1RM – Every 2 minutes Conditioning Reps of 30-24-18-12 Alternating DB Snatch (50#/35#) Box Jumps (24″/20″) *Complete 30 Abmat Sit-ups after each set (4 sets total)
Strength Deadlift 8 reps @ 50% 6 reps @ 60% 4 reps @ 70% 2 reps @ 80% 2 reps @ 90% Conditioning 4 rounds for time (25 minute cap): 75 Double Unders 400m Run 7 Muscle-ups Scaling: 75 Dubs → 50 Dubs → 150 Singles 7 Muscle-ups → 7 Bar Muscle-ups → 15 C2B Pull-ups → 15 Pull-ups
Strength A. 10 minutes to build to today’s 1RM Push Press B. 3 x 6 @ 70% of A Conditioning 5 x 1:00 Row Sprint @ 24-26-28-30-30+ strokes/minute Rest :90 after each After 5th round, rest 5 minute and then.. 1000m Row for time
Strength Front Squat 6 x 3 Build to a heavy set of three Conditioning 15 minute AMRAP: 5 Squat Cleans (165#/113#) 10 Lateral Bar Hopping Burpees 15 Toes-2-Bar
Partner WOD With a partner, complete the following for time: 150 Wall Balls (30#/20#) 100 C2B Pull-ups 50 Power Cleans (155#/103#) One partner is working on the reps, while the other partner is running 400m. Partners will switch tasks when the runner has completed the 400m.
Congratulations to Niko Perdiou, our September Athlete of the Month. Over the past year Niko has done nothing but show consistency and bring a workmanlike approach every time he steps into the gym. In this time, we have seen Niko transform himself into not only a better CrossFit athlete, but also a more confident, self-assured …
September 2017 Athlete of the Month – Niko Perdiou Read More »
Strength Back Squat A. Every 2 minute complete: Set 1: 10 reps @ 50% of 1RM from last Monday Set 2: 8 reps @ 60% Set 3: 6 reps @ 70% Set 4: 4 reps @ 80% Set 5: 2 reps @ 90% B. Every 2 minutes, for 5 sets complete: 5 reps @ 60% …
Strength A1. Deadlift 8 reps @ 50% 1RM 6 reps @ 60% 4 reps @ 70% 2 reps @ 80% 2 reps @ 85% A2. 5 x 8/8 Bent Over DB/Kb Rows Conditioning Complete the following for time: 40 Toes-2-Bar 30 Burpee Box Jump Overs (24″/20″) 20 Thrusters (135#/93#) -Rest 5 minutes- 20 Thrusters (135#/93#) …
Strength A. 10 minutes to build to today’s 3RM Push Press B. 3 x 6-8 @ 70% of A Conditioning 5 x 1:00 Row Sprint @ 24-26-28-30-30+ strokes/minute Rest :90 after each After 5th rounds, rest 3 minutes and repeat.
