Month: October 2016
-
WOD November 20, 2015 (Friday)
Read More: WOD November 20, 2015 (Friday)Back Squat 1 x 3 @ 85%1 x 5 @ 75% Sumo Deadlift1 x 3 @ 80%2 x 8 @ 70% – 75% Complete for time:600m Prowler SprintMen 135#Women 95#
-
WOD November 19, 2015 (Thursday)
Read More: WOD November 19, 2015 (Thursday)Max Calorie Row*Rotate after non-rowing partner has completed 25 Wall Balls and 25 HSPU
-
Gymnastics November 18, 2015 (Wednesday)
Read More: Gymnastics November 18, 2015 (Wednesday)The balance beam. Irene makes the moves look graceful and smooth on the low beam. Add 4 feet to it and everything changes!
-
WOD November 18, 2015 (Wednesday)
Read More: WOD November 18, 2015 (Wednesday)Snatch + Snatch Balance + OHS4 x 1 @ 60% – 70% of your 1rm snatch 2 Push Press + 1 Push Jerk4 x 1 @ 65% of your 1rm C/J *Complete 4rds for time:400m Run25 American KB Swings (70/53)
-
WOD November 17, 2015 (Tuesday)
Read More: WOD November 17, 2015 (Tuesday)EMOM – 5 Minutes 1 Power Clean + 3 Thrusters @ 65% of your C/J Front Squat 5 x 2 @ 80% *AMRAP – 11 Minutes 7 Power Cleans 7 Thrusters7 Burpees (95/65)
-
WOD November 16, 2015 (Monday)
Read More: WOD November 16, 2015 (Monday)Snatch 6 x 1 @ 85% Back Squat 4 x 5 @ 72% *Complete 2rds for time 50 Overhead Squats (45/35) 25 Pull Ups
-
WOD November 13, 2015 (Friday)
Read More: WOD November 13, 2015 (Friday)Power Snatch4 x 3 @ 65% of 1rm snatch Complete for time:21-15-9Calories Burpees *50 Burpees after each round
-
Bootcamp November 12, 2015 (Thursday)
Read More: Bootcamp November 12, 2015 (Thursday)Life is good!
-
WOD November 12, 2015 (Thursday)
Read More: WOD November 12, 2015 (Thursday)Front Squats 3 x 3 @ 70% of 1rm w/3 second pause Sumo Deadlift1 x 3 @ 80%2 x 8 @ 65%-68% Complete 3 rounds for time800m Run50 Sit Ups
-
Veteran’s Day November 11, 2015
Read More: Veteran’s Day November 11, 2015Today is the day we salute all the men and women in our armed forces who have given up their lives for the sake of our great country. Take a moment and thank a veteran when you see someone in uniform and thank them for their service. “This nation will remain the land of the…
Search
Popular Posts
-
CrossFit – Wed, Aug 12
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 3 sets: 50ft Bear Crawl 50ft Side Shuffle 50 Single Unders Gymnastics (No Measure) EMOM x 8 Min 1 – 20 Hollow Rocks Min 2 – 20 Arch Rocks Conditioning (No Measure) EMOM x 12…
-
CrossFit – Tue, Aug 11
CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m Row couch stretch x 30s/ea groiner with rotation x 10 + 3 sets: DB Z-Press x 15 reps Glute bridge x 20 reps Jumping jacks x 30 reps Strength (No Measure) EMOM x 12 Min 1 – 4 Tng Push Press Min 2…
-
CrossFit – Mon, Aug 10
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 5min Bike or Row – build in pace Pigeon stretch x 30s/ea Couch stretch x :30s/ea + 3 sets: 25 Band glute bridges 10 groiner with rotation 3 Squat Jumps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 4 DB…