Friday, October 20 2017.

Friday, October 20 2017.

 

CrossFit:

 

STRENGTH - Deadlift

5x5 - 60-75% of 1RM.

*NO touch n' go.
Weight is much lighter than usual. Focus on pulling SPEED from the ground!

 

WOD - AMRAP 20

10 Burpee Box Jump Overs [24/20]
15 Wallballs [20/14]
200m Run / 4 Laps

 

 

 

GSP Body:

 

WOD - 4 Rounds for time

14 Burpee Box Jump Overs / Step Up Overs
16 Push Presses
18 Ring Rows
400m Run / 8 Laps

Thursday, October 19 2017.

Thursday, October 19 2017.

 

CrossFit:

 

WOD - 1:45 on, 4:00 rest, 6 rounds

8 Burpees
13 aKBS [70/53]
Max Calorie Row

* Score is total calories rowed from all rounds.

 

 

 

GSP Body:

 

WOD - 5:00 on, 2:30 rest, 5 rounds

AMRAP
10 Wallballs
15 AbMat Situps w/ MedBall
3 Laps w/ MedBall

* Continue where you left off after each break.
Score is total rounds + reps.

Wednesday, October 18 2017.

Wednesday, October 18 2017.

 

CrossFit:

 

OLY - Push Jerk

5x5 - 60-75% of 1RM.

*Weight is much lighter than usual.
Focus on strong leg drive and SPEED under the bar with arms locked out!
NO touch n' go.

 

WOD - 3 Rounds for time

20 Alt. DB Snatches [50/35]
1 Rope Climb / 10 Ring Rows *
20 Toes to Bar / 35 HKR
1 Rope Climb / 10 Ring Rows

* One or the other, no pullup scale.

 

 

 

GSP Body:

 

WOD - 5:00 on, 2:30 rest, 5 rounds

AMRAP
10 Wallballs
15 AbMat Situps w/ MedBall
3 Laps w/ MedBall

* Continue where you left off after each break.
Score is total rounds + reps.

Tuesday, October 17 2017.

Tuesday, October 17 2017.

 

CrossFit:

 

 

Hero WOD - 'Bull' *

2 Rounds for time
200 Double Unders / 600 Singles
50 Overhead Squats [135/95]
50 Pullups
1600m Run / 32 Laps

 

* U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

 

 

 

GSP Body:

 

Partner WOD - AMRAP 25

25 Deadlifts [135/85]
50 Air Squats
100 Mountain Climbers

* Alternate reps as your team sees fit.

One person working at a time.

Monday, October 16 2017.

Monday, October 16 2017.

 

CrossFit:

 

 

STRENGTH - Front Squat

4x3 - 90% of 1RM.

 

 

WOD - Every 1:30, 6 rounds

1. 12 UB Hang Power Snatches [95/65]
2. 50 DU / 125 Singles

* + :10 WALL SIT penalty for breaking up on the bar, or not finishing jump rope.
Penalty done after WOD.

 

 

 

GSP Body:

 

Partner WOD - AMRAP 25

25 Deadlifts [135/85]
50 Air Squats
100 Mountain Climbers

* Alternate reps as your team sees fit.

One person working at a time.

Friday, October 13 2017.

Friday, October 13 2017.

 

CrossFit:

 

STRENGTH - Deadlift

4x1 - 95% of 1RM.

*NO touch n' go.
Control the bar down to a complete stop on the ground.

 

Hero WOD - 'John Rankel' **

AMRAP 20
6 Deadlifts [225/155]
7 Burpee Pullups *SCALED = 7 Burpees + 7 Pullups.
10 aKBS [70/53]
200m Run / 4 Laps

** U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

 

 

 

GSP Body:

 

WOD - For time

1000/800m Row


-----Rest at LEAST 10:00-----
 


WOD - AMRAP 12

2 Burpees
2 Deadlifts [135/85]
4 Burpees
4 Deadlifts
6 Burpees
etc..

Thursday, October 12 2017.

Thursday, October 12 2017.

 

CrossFit:

 

WOD - For time

90 KB Snatches [53/35] *
70 1KB Clean & Jerks *
50 Plate AbMat Situps [45/35]
30 Stationary Lunges w/ Plate OH
1600m Run / 32 Laps

* Doesn't matter if it's split evenly per arm, get all 90/70 reps.

 

 

 

GSP Body:

 

WOD - 3:00 on, 3:00 rest, 5 rounds

AMRAP
50 Jump Rope Singles
10 Wallballls

* Score is LOWEST of the 5 AMRAPs.

Wednesday, October 11 2017.

Wednesday, October 11 2017.

 

CrossFit:

 

OLY - Push Jerk

2x2 - 90%.
2x2 - 95%.
All based off of 1RM.

*NO touch n' go.

 

WOD - For time

75 Shoulder to OH [115/75]
75 Wallballs [20/14]

* Perform 5 Burpees everytime you break a set.

 

 

 

GSP Body:

 

WOD - 3:00 on, 3:00 rest, 5 rounds

AMRAP
50 Jump Rope Singles
10 Wallballls

* Score is LOWEST of the 5 AMRAPs.