Wednesday, September 19 2018.

Wednesday, September 19 2018.

 

CrossFit: 

 

STRENGTH - Every 2:00, 5 rounds.

5 Deadlifts, 70% of 2RM.

* Focus on speed of pull from the ground.
DO: Set bar down to reset each rep.
DO NOT: Let go of bar, touch n' go.

WOD - AMRAP 15

100m / 2 Laps OH Plate Carry [45/35]
5 Squat Cleans [40% of DL 2RM]
10 Lat. Burpees Over the Bar

GSP Body:

 

WOD - 10 Rounds for time

20 KBS
15 Back Squats
100’ Shuttle Sprint

Tuesday, September 18 2018.

Tuesday, September 18 2018.

 

CrossFit: 

 

WOD - For time

200m Run, then 6 rounds
10 HSPU / Pike / HRPU
13 Box Jump Overs [24/20]

Then
400m Run, then 4 rounds
16 Wallballs to 10' [20/14]
70 DU / 140 Singles

Then
600m Run, then 2 rounds
22 Toes to Bar / 44 HKR
25/20 Calorie Row/Bike *

* Pick order between Rowing or Biking first. First come first serve.

GSP Body:

 

WOD - 3:00 on, 1:00 off, 7 rounds.

25 Push Presses
Max Lap RUN with remaining time.

Monday, September 17 2018.

Monday, September 17 2018.

 

CrossFit: 

 

OLY - Every 1:45, 6 rounds.

Power Clean
Jerk *
Hang Squat Clean
Front Squat
Jerk *

* Push or Split, your preference.
Work weight: 70-80% of COMPLEX MAX.

WOD - 1:00 on, :15 off, 5 rounds.

1. Calorie Bike
2. STRICT Presses [85/60]
3. Alt. DB Hang Clean & Jerks [50/35]
* Three scores: total reps of each movement.

GSP Body:

 

WOD - 3:00 on, 1:00 off, 7 rounds.

25 Push Presses
Max Lap RUN with remaining time.

Friday, September 14 2018.

Friday, September 14 2018.

 

CrossFit: 

 

WOD - 'Angie'

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

ACCESSORY - NOT for time

80 DB Curls
80 1DB Overhead Tricep Extensions

* Perform in any order, break up as needed.

GSP Body:

 

WOD - 3 Rounds for time

100 Singles
800m Run / 14 Laps
60 Mountain Climbers
40 KB Russian Twists
20 Manmakers

ACCESSORY - Not for time

3x 15 Lying Hamstring Curls

Thursday, September 13 2018.

Thursday, September 13 2018.

 

CrossFit: 

 

OLY - EMOM 8

1 Power Snatch
* Increase weight every set.

STRENGTH - Every 2:00, 4 rounds.

3 Overhead Squats
* Increase weight every set. 

WOD - For time

20 Jumping Lunges
20 Alt. DB Snatches [50/35]

30 Jumping Lunges
20 Alt. DB Snatches

40 Jumping Lunges
20 Alt. DB Snatches

50 Jumping Lunges
20 Alt. DB Snatches

 

GSP Body:

 

WOD - 2:00 on, 1:00 off, 10 rounds.

10 Burpees
AMRAP Wallballs with remaining time.
* Score is total reps from all rounds.

Wednesday, September 12 2018.

Wednesday, September 12 2018.

 

CrossFit: 

 

STRENGTH - Every 2:30, 6 rounds.

3 Deadlifts, 80-100% of 2RM.
* DO: Set bar down to reset each rep.
DO NOT: Let go of bar, touch n' go.

WOD - AMRAP 12

10 rKBS [70/53]
5 Burpees to 6"
100m Run / 2 Laps
20 rKBS
10 Burpees to 6"
100m Run / 2 Laps
30 rKBS
15 Burpees to 6"
100m Run / 2 Laps
etc. 

 

GSP Body:

 

WOD - 2:00 on, 1:00 off, 10 rounds.

10 Burpees
AMRAP Wallballs with remaining time.
* Score is total reps from all rounds.