Monday, September 25 2017.

Monday, September 25 2017.

 

CrossFit: Day 6.

 

STRENGTH - Front Squat

4x6 - 75% of 1RM.

 

WOD - Every 1:30 for 5 rounds

1. 8 UB Hang Power Clean to OH [95/65] *
2. 3 Laps

*If broken up, run 4 laps in that round.
Rx+: [115/75].

 

 

 

GSP Body:

 

WOD - 5 Rounds for time

400m Run / 8 Laps
20 Wallballs
20 Hand Release Pushups

Friday, September 22 2017.

Friday, September 22 2017.

 

CrossFit: Day 5.

 

STRENGTH - Deadlift

5x5 - 80% of 1RM.

*NO touch n' go.
Control the bar down to a complete stop on the ground, strong pull from the ground, lock out, and repeat.

 

WOD - AMRAP 15

20 aKBS [70/53]
80 Double Unders / 200 Singles

 

 

 

GSP Body:

 

WOD - For time

250 Singles
150 Mountain Climbers
75 Air Squats
-
200 Singles
100 Mountain Climbers
50 Air Squats
-
150 Singles
50 Mountain Climbers
25 Air Squats
-
600m Run / 12 Laps

Thursday, September 21 2017.

Thursday, September 21 2017.

 

CrossFit: Day 4.

 

WOD - Every 3:00 for 4 rounds

1. 30 Ball Slams [40/30] + 15 Burpees
2. 400m Run / 8 Laps
3. 21 Deadlifts + 15 Hang Power Cleans + 9 Shoulder to OH [115/75]
4. 40/32cal Row

*Penalty for each # not completed within 3:00.
Coach's choice of what the penalty is.

 

 

 

GSP Body:

 

WOD - Every 2:00, 4 rounds

1. 20 Box Jumps / 24 Step Ups

2. 15 Deadlifts [135/85] + 8 Burpees

3. 30 AbMat Situps

4. Max Calorie Row

Wednesday, September 20 2017.

Wednesday, September 20 2017.

 

CrossFit:

 

STRENGTH - Push Jerk

4x5 - 65% of 1RM.

*NO touch n' go.

 

WOD - 3 Rounds for time

15 Pullups
15 L Arm DB Shoulder to OH [50/35]
15 Pullups
15 R Arm DB Shoulder to OH

 

 

 

GSP Body:

 

WOD - Every 2:00, 4 rounds

1. 20 Box Jumps / 24 Step Ups

2. 15 Deadlifts [135/85] + 8 Burpees

3. 30 AbMat Situps

4. Max Calorie Row

Tuesday, September 19 2017.

Tuesday, September 19 2017.

 

CrossFit: Day 2.

 

WARMUP - 2 Rounds AFAP

12 Hang Power Cleans *
8 Burpees
3 Laps
*Weight: No more than [95/65].
 

WOD - 5 Rounds of 2:30 on, 5:00 rest. 32:30 total.

AMRAP
4 Squat Cleans [155/105]
6 Bar Facing Burpees

*Score is LOWEST out of the 5 AMRAPs.

 

 

 

 

GSP Body:

 

WOD - AMRAP 25

400m Run / 8 Laps
30 rKBS [53/35]
20 Burpees

Monday, September 18 2017.

Monday, September 18 2017.

 

CrossFit: Day 1.

 

STRENGTH - Front Squat

3x7 - 70% of 1RM.

 

Hero WOD - 'Blake' *
 

4 Rounds for time
100' Plate OH Walking Lunges [45/35]
30 Box Jumps [24/20]
20 Wallballs [20/14]
10 HSPU *

**Scaled options:
5 Wallwalks
10 Pike Pushups
15 Hand Release Pushups

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

 

 

 

GSP Body:

 

WOD - AMRAP 25

400m Run / 8 Laps
30 rKBS [53/35]
20 Burpees

Friday, September 15 2017.

Friday, September 15 2017.

 

CrossFit: Test 5.

 

STRENGTH - Deadlift

18:00 to find a 1RM.
 

WOD - 2:00 work, 4:00 rest, 5 rounds [26:00 total]

AMRAP

8 Hang Power Cleans [135/90]

30 DU / 60 Singles

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

 

 

GSP Body:

 

Benchmark WOD - 'Angie'

For time

100 Pullups / Ring Rows

100 Pushups

100 AbMat Situps

100 Air Squats

Thursday, September 14 2017.

Thursday, September 14 2017.

 

CrossFit: Test 4.

 

Benchmark WOD - 'Angie'
 

For time
100 Pullups *
100 Pushups
100 AbMat Situps
100 Air Squats

*Scaled: 100 STRICT Ring Rows.

Rx+: Wear a [20/14] vest.

 

 

GSP Body:

 

WOD - Every 2:00, 4 rounds

1. 200m Run / 4 Laps
2. 25 Plate AbMat Situps
3. 300/250m Row
4. 30 Walking Lunges w/ Plate OH

*Rest 1:00 before starting next round.