January 2018

Strength Deadlift 10 reps @ 50% 1RM 8 @ 60% 6 @ 70% 4 @ 75% 4 @ 80% Conditioning 3 rounds for time: 25 Wall Balls (30#/20#) 20 Kb Swings (70#/53#) 15 Burpee Box Jump Overs (24″/20″)

Strength 10 minute EMOM: 3 Squat Cleans Choose a challenging weight and stick to it for all ten sets. Comditioning ”Josh” For time: 21 Overhead Squats (95#/63#) 42 Pull-ups 15 Overhead Squats 30 Pull-ups 9 Overhead Squats 18 Pull-ups U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, …

Tuesday January 30th, 2018 Read More »

Strength 3RM Back Squat Conditioning 3 rounds for time: 500m Row 20 Toes-2-Bar 40 Overhead Walking Lunges (45#/35# plate)

Conditioning Partner WOD 12 minutes – As Many Reps as Possible: Row for Calories DB Thrusters (50#/35#) Both athletes working at different stations at the same time. Switch whenever, and as many times as you’d like. Score is total reps. Cash-out 100 V-ups or 100 ABMAT Sit-ups

Strength 20 minutes to build to a 1RM Deadlift If you begin to lose proper mechanics, stop there. Conditioning 10 minute AMRAP: 5 Strict Pull-ups 7 Deadlifts (225#/153#) 9 Box Jumps (30”/24”)

Strength 3 sets: Dumbbell Bench Press x 12-15 Reps (8 RPE) Double KB Front Squat x 10 @ 21×1 Tempo Side Plank x :45/:45 Conditioning With a partner, complete three alternating rounds each of: 50 Wall Balls (20#/14#)

Olympic Clean Complex – 15 minutes to build to a heavy complex of: 1 Power Clean + 2 Front Squats + 1 Jerk Conditioning CrossFit Open WOD 18.0 21-15-9 for time: Alternating DB Snatches (50#/35#) Over-the-Dumbbell Burpees

Partner WOD With a partner, complete the following tasks for time: A. 50 Burpee Buy-in B. Partner “Angie” 100 Pull-ups 100 Push-ups 100 Abmat Sit-ups 100 Air Squats C. 2000m Row Finisher One person working at a time while the other rests. Exercises must be completed in order.

Olympic 8 x 1 Power Snatch + 1 Squat Snatch Build to heavy or stay at same weight across all eight sets. Conditioning “Diane” Ladder 10 minute AMRAP: 3 Deadlifts (225#/153#) 3 Handstand Push-ups 6 Deadlifts 6 HSPU 9 Deadlifts 9 HSPU.. Continue up the ladder, adding three reps per round. Score is total reps …

Friday January 19th, 2018 Read More »

Strength 4 sets: 8/8 Single Leg Box Step-ups @ 7-8 RPE 8/8 Single Leg RDL Conditioning With a partner, row as many meters as possible in 20 minutes. Switch every 2:00 Complete 10-15 Burpees after each row