Endurance 8 x 250m Row – 2 minute rest between each First 4 sets @ medium rate (24-28 strokes per minute) Last 4 sets @ high rate (28+ strokes per minute) Conditioning “Nate” 20 minute AMRAP: 2 Ring Muscle-ups 4 Handstand Push-ups 8 Kb Swings (70#/53) Scaled version: 4 Pull-ups 8 Push-ups 8 Kb Swings …
Congratulations to Jim Preckwinkle, our April Athlete of the Month! Jim has been a great athlete his entire life, but he found out very quickly that the demands of CrossFit require more than just world class speed. CrossFit can be a very humbling sport. While others may shy away from their deficiencies, Jim has put in …
April 2017 Athlete of the Month – Jim Preckwinkle Read More »
Strength Back Squat 1RM This week we are going to be testing some maxes. These numbers will be used in future programming so be sure to log your results. If you know your most recent max, use this format to build to your current 1RM: 10 @ 30-35% 1RM 8 @ 40-50% 5 @ 65% …
Partner WOD With a partner, complete the following for time: 800m Run (together) Reps of 40-30-20-10 for time: Power Cleans (185#/123#) C2B Pull-ups 800m Run (together)
Strength 6 x 3 Front Squat – building to 3RM Conditioning “Blake” 4 rounds for time: 100 ft Overhead Walking Lunge (45#/35#) 30 Box Jumps (24″/20″) 20 Wall Balls (20#/14#) 10 Handstand Push-ups *Sub dumbbell push press for HSPU. 25 minute cap.
Strength A1. 4 x 5 Deadlifts @ 30X1 Tempo – 60%-70% of 1RM Rest :45 A2. 4 x 6-8 (weighted) Dips Rest :60 Conditioning 12 minute AMRAP: 15 Kb Swings (70#/53#) 12 Clapping Push-ups 9 Strict Pull-ups
Conditioning 10 rounds for time: 6 Overhead Squats (135#/93#) 6 Lateral Bar Hopping Burpees 30 Double Unders *Rest 1 minute after each round* Midline 3 sets: :45 Plank Hold Rest :30 :45 Side Plank (Right Side) Rest :30 :45 Side Plank (Left Side) Rest :30
Olympic 5 x 3 Clean and Jerk Perfrom each set as three singles. Building to as heavy as possible with no misses. Conditioning 4 rounds for time: 400m Run 15 Toes-2-Bar 15 Push Press (115#/83#)
Partner WOD Partner “Barbara” With a partner, complete 5 rounds for time of: 20 Pull-ups 30 Push-ups 40 Abmat Sit-ups 50 Air Squats Only one person working at a time. Split up reps however you see fit.
Strength 15 minutes to find 3RM Overhead Squat* *If you cannot perform on overhead squat with proper mechanics, substitute Front Squat Conditioning Reps of 30-24-18-12-6 for time: Alternating DB Snatch (50#/35#) Wall Balls (30#/20#)
