Tuesday, November 20 2018.

Tuesday, November 20 2018.

 

CrossFit:

WOD - 3:00 on, 3:00 off, 6 rounds.

6 Devils Presses [50/35] *
12 Box Step Overs w/ DBs [24/20] *
Max Calorie Row **

* Same DB weight will be used for both movements.
DBs held ONLY AT THE SIDES during Step Overs and cannot touch box.
Shoulder/Back/OH holds NOT allowed.
** Score is total calories Rowed.

 

 

 

GSP Body:

 

WOD - 15:00 on, 2:00 off, 2 rounds.

15 Sumo DL High Pulls
20 Calorie Row
15 Ring Rows
20 Front Rack DB Lunges

*Continue where you left off after the 2:00 rest period.

Monday, November 19 2018.

Monday, November 19 2018.

 

CrossFit:

STRENGTH - Overhead Squat

3x 5, increasing weight every set.

ACCESSORY - Cossack Squat

3x 12, increasing weight every set.
Use one KB in front of chest for weight if form allows.

WOD - AMRAP 8

6 DB Hang Clean & Jerk, Left [50/35]
6 DB Hang Clean & Jerk, Right
40 Double Unders / 80 Singles

 

 

 

GSP Body:

 

WOD - 15:00 on, 2:00, 2 rounds.

15 Sumo DL High Pulls
20 Calorie Row
15 Ring Rows
20 Front Rack DB Lunges

Friday, November 16 2018.

Friday, November 16 2018.

 

CrossFit:

WOD - Partner AMRAP 30

20 Deadlifts [1.5x BODYWEIGHT]
40/32 Calorie Bike *
80 Wallballs [20/14]
160 SYNCHRONIZED Flutter Kicks *1 kick = 1 rep.

* If team is co-ed, Bike 35 Calories.
Partition reps (minus kicks) as your team sees fit.
Score is rounds + reps.

 

 

 

GSP Body:

 

WOD - AMRAP 30

10 Burpees to 6"
20 Jumping Pullups
30 Plate Holding Squats
50 Jump Rope Singles
1:00 Rest

Thursday, November 15 2018.

Thursday, November 15 2018.

 

CrossFit:

SKILL - Toes to Bar

- Skill work
- Efficiency
- Scaled movements:
PROPER Kip Swings
V-Ups
Hanging Knee Raises
Progressive T2B w/ focus on straight legs *aka half rep, not concerned about toes touching bar.

WOD - 5 Rounds for time

200m Run / 4 Laps
15 Toes to Bar *

* Singles NOT allowed.
Scaled movements:
20 V-Ups
25 HKR

CASH OUT (optional) - 4 Rounds

:30 Calorie SPRINT SkiErg
1:30 Rest
* Score is total Calories.

 

 

 

GSP Body:

 

WOD - 5 Rounds for time

20 AbMat Situps
20 KB Russian Twists
200m Run / 4 Laps
20 rKBS

Wednesday, November 14 2018.

Wednesday, November 14 2018.

 

CrossFit:

WOD - Alt. EMOM 16

1. 5 Thrusters *
2. 16 Hollow Rocks
3. 18/14 Calorie Row
4. Rest

* Increase weight every round.
Done from rig or ground, your choice.
Score is highest # done successfully.

WOD - AMRAP 10

10 Plate Ground to OH [45/35]
10 Plate OH Stationary Lunges
10 Plate Situps

 

 

 

GSP Body:

 

WOD - 5 Rounds for time

20 AbMat Situps
20 KB Russian Twists
200m Run / 4 Laps
20 rKBS

Tuesday, November 13 2018.

Tuesday, November 13 2018.

 

CrossFit:

Hero WOD - 'Zimmerman'

AMRAP 25
11 Chest to Bar Pullups
2 Deadlifts [315/215]
10 HSPU *

*Scaled options:
10 Pike, 3 Wallwalks, or 12 HRPU.


U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.

ACCESSORY (optional) - 3 Rounds for quality

10 KB Windmills/side
70 Flutter Kicks
1:00 Plank Hold

 

 

 

GSP Body:

 

WOD - AMRAP 35

15 Wallballs
2 Lap DB Waiter Walk
500m Row
15 Push Presses

Monday, November 12 2018.

Monday, November 12 2018.

 

CrossFit:

 

STRENGTH - Back Squat

3x 5, increasing weight every set.

ACCESSORY - Romanian Deadlifts

3x 10, increasing weight every set.

WOD - 3 Rounds for time

15 Burpees to 12"
20 Box Jump Overs [24/20]
25 rKBS [70/53]

 

 

 

GSP Body:

 

WOD - AMRAP 35

15 Wallballs
2 Lap DB Waiter Walk
500m Row
15 Push Presses

Friday, November 9 2018.

Friday, November 9 2018.

 

CrossFit:

 

STRENGTH - Deadlift

4x 5, increasing weight every set.
Touch n' go ONLY.

WOD - 15 Rounds for time, 15:00 cap.

1 Deadlift [70% of 1RM]
5 Bar Facing Burpees
15 Jumping Air Squats

 

 

 

GSP Body:

 

WOD - 3 Rounds for time

400m Run / 7 Laps
40 Air Squats
30 AbMat Situps
20 Slam Balls
10 Deadlifts