Monday, February 19, 2018.

Monday, February 19, 2018.

 

CrossFit:

 

STRENGTH - Every 2:30, 5 rounds

5 Back Squats, 75-90% of 1RM.

 

WOD - CFG Open 13.2

AMRAP 10
5 Shoulder to Overhead [115/75]
10 Deadlifts
15 Box Jumps [24/20]

 

 

 

GSP Body:

 

WOD - 3:00 on, 1:00 rest. 8 Rounds.

3 Laps
14 Hanging Knee Raises
14 Deadlifts [135/85]

* Continue where you left off after each round.

Friday, February 16, 2018.

Friday, February 16, 2018.

 

CrossFit: RETEST.

 

STRENGTH - Strict Press

Find/PR your 1RM.

 

WOD - 4:00 work, 5:00 rest. 4 Rounds. [31:00]

15 Deadlifts [225/145]
18/14 Calorie Row
50 Double Unders / 125 Singles
18/14 Calorie Row
AMRAP Deadlifts with time remaining.

* Score is total DLs from all rounds.

 

 

 

GSP Body:

 

WOD - 5 Rounds for time 

400m Run / 7 Laps
30 Wallballs
30 Box Jumps

Thursday, February 15, 2018.

Thursday, February 15, 2018.

 

CrossFit: RETEST.

 

WOD - For time

2 Laps

4 Rounds
15 Pullups
20 Wallballs [20/14]

4 Laps

3 Rounds
25 MedBall Situps
30 Overhead Squats [45/35]

6 Laps

2 Rounds
35 Box Jump Overs [24/20]
40 Shoulder to OH [95/65]

8 Laps

1 Round
45 Lateral Burpees OTB

 

 

 

GSP Body:

 

SKILL - Pullups

 

WOD - 5 Rounds for time

21 KBS
15 Burpees
9 Pullups

Wednesday, February 14, 2018.

Wednesday, February 14, 2018.

 

CrossFit: RETEST.

 

OLY - 3 Position Snatch Complex

From the ground:
Hang SQUAT Snatch *ABOVE the knees.
Low Hang SQUAT Snatch *BELOW the knees.
SQUAT Snatch *

18:00 to establish complex MAX.

* After the low hang, it DOES NOT have to be touch n' go.
You may set/rest bar on the ground, but CANNOT let go of bar.

 

WOD - 5 Rounds for time *NOT A RETEST.

6 Ground to Overhead [135/90]
7 Toes to Bar / 14 HKR
8 Bar Facing Burpees

 

 

 

GSP Body:

 

SKILL - Pullups

 

WOD - 5 Rounds for time

21 KBS
15 Burpees
9 Pullups

Tuesday, February 13, 2018.

Tuesday, February 13, 2018.

 

CrossFit: RETEST.

 

OLY - Power Clean

18:00 to establish 1RM.

 

WOD - 1:30 work, 3:00 rest. 5 Rounds.

16 aKBS [70/53]
8 Burpees
AMRAP DU / Singles with time remaining.

* Score is total DU / Singles from all rounds.

 

 

 

GSP Body:

 

WOD - 2:30 on, 1:00 rest. 8 Rounds.

10 Deadlifts [135/95]
30 Pushups
Max Calorie Row with remaining time.

* Score is total calories rowed from all rounds.

Monday, February 12, 2018.

Monday, February 12, 2018.

 

CrossFit: RETEST.

 

STRENGTH - Back Squat

20:00 to establish 10RM.

 

WOD - AMRAP 15

30 Jumping Lunges
20 Deadlifts [135/95]
5 Bar Muscle Ups *

* Scaled options:
- 10 C2B + 10 Hand Release PU
- 10 Jumping C2B + 10 HRPU
- 15 Ring Rows + 10 HRPU

 

 

 

GSP Body:

 

WOD - 2:30 on, 1:00 rest. 8 Rounds.

10 Deadlifts [135/95]
30 Pushups
Max Calorie Row with remaining time.

* Score is total calories rowed from all rounds.

Friday, February 9, 2018.

Friday, February 8, 2018.

 

CrossFit:

 

STRENGTH - Every 4:00, 3 rounds

12 UNBROKEN Deadlifts

Weight: HEAVIER than last week. *
Perform touch n' go. DOUBLE OVERHAND GRIP ONLY.
* If you didn't do last week, increase weight EVERY round.

 

Partner WOD - 'CFG 14.5'

21-18-15-12-9-6-3 rep rounds for time of: *
Thrusters [95/65]
Bar Facing Burpees

* EACH PARTNER does a full round before switching.
i.e. A does 21's, B does 21's, then A does 18's, B does 18's, etc.

 

 

 

GSP Body:


WOD - 'The Circle of Death'

30:00 for total distance/calories/meters:
Run/Bike/Row *
 

* Every 3:00, perform 20 Jump Squats.

Thursday, February 8, 2018.

Thursday, February 8, 2018.

 

CrossFit:

 

OLY - Every 2:45, 4 rounds

PERFORM TWICE:
Hang SQUAT Snatch
Low Hang SQUAT Snatch
SQUAT Snatch *

80-100% of complex MAX.

* After the low hang, it DOES NOT have to be touch n' go.
You may rest bar on the ground, but CANNOT let go of bar.

 

WOD - AMRAP 12

9 Plate Ground to OH [45/35]
15 Plate Situps
60 DU / 150 Singles

 

 

 

GSP Body:


WOD - 2:30 on, :30 rest. 10 Rounds.

10 Wallballs [Lighter than what you would usually use]
10 KBS
5 Burpees

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

 

CLOSER - Tabata Pushups