Wednesday, August 8 2018.

Wednesday, August 8 2018.


CrossFit:


WOD - 'Filthy Fifty', 45:00 cap.

For time
50 Box Jumps [24/20]
50 Jumping Pullups
50 aKBS [53/35]
50 Walking Lunges
50 Knees to Elbows / Hanging Knee Raises
50 Push Presses [45/35]
50 GHD Back Extentions * / Supermans w/ :02 Hold
50 Wallballs [20/14]
50 Burpees
50 Double Unders / 100 Singles

* If you want to use the GHD but both are taken, perform Wallballs first and backtrack.




GSP Body:


WOD - 1:30 on, :30 off. 6 Rounds.

Max Calorie Row
Max Single Unders
Max Alt. DB Snatches
* Three scores: Total reps of each movement.

Tuesday, August 7 2018.

Tuesday, August 7 2018.


CrossFit:


STRENGTH - Strict Press

Every 2:30, 5 rounds.
3 Reps, 90-100% of 3RM.
* No bouncing/momentum at the bottom. Pause under the chin before each rep.


WOD - 1:00 on, 2:00 off. 3 rounds.

1. Max Calorie Bike
2. 8 Deadlifts [225/155] + Max Lateral Jumps OTB
* Two scores: Total Bike Calories, Total Lateral Jumps.




GSP Body:


WOD - 6 Rounds for time

15 DB Deadlifts
15 Burpees to a 6" target
15 Wallballs
15 Calorie Row

Monday, August 6 2018.

Monday, August 6 2018.


CrossFit:


STRENGTH - Back Squat

Every 2:45, 5 rounds.
3 Reps, 85-95% of 3RM.


WOD - For time

18-15-12 rep rounds of
Hang Power Snatches [95/65]
HSPU / Pike / Hand Release PU

Rest 1:00, then

12-9-6 rep rounds of

Power Snatches [115/80]
Bar Facing Burpees

* Score is time to complete everything.




GSP Body:


WOD - 6 Rounds for time

15 DB Deadlifts
15 Burpees to a 6" target
15 Wallballs
15 Calorie Row

Friday, August 3, 2018.

Friday, August 3, 2018.


CrossFit:


WOD - Partner AMRAP 30

A.
10 Deadlifts [185/125]
10 Burpee Box Jump Overs [24/20]
10 Chest to Bar Pullups
200m Run / 4 Laps

B.
Max Calorie Bike

While one person works on A, other person is doing B.
Switch off after every completed roiund.
Two scores: Rounds + reps from A, max calories from B.




GSP Body:


WOD - 6 Rounds for time

24 Air Squats
24 Pushups
24 Walking Lunges
400m Run / 7 Laps

Thursday, August 2, 2018.

Thursday, August 2, 2018.


CrossFit:


OLY - Clean & Jerk Complex

Every 2:00, 7 rounds.
Clean
2x Jerks
* Work weight: 60-90% of MAX.
Stick with what you did test week [Power/Squat, Push/Split].


WOD - 1:30 on, 2:00 off. 4 Rounds.

7 LEFT DB Hang Clean and Jerks [50/35]
7 RIGHT DB Hang Clean and Jerks
Max Calorie Row with time remaining.
* Score is LOWEST out of the 4 sets of rows.




GSP Body:


WOD - 7 Rounds for time

30 Alt. DB Snatches
15 Hanging Knee Raises
15 Calorie Bike

Wednesday, August 1, 2018.

Wednesday, August 1, 2018.


CrossFit:


WOD - "Nancy"

5 Rounds for time
400m Run / 7 Laps
15 Overhead Squats [95/65]


Rest as needed, then


ACCESSORY - 3 Rounds for QUALITY

10 KB Windmills *Per side.
15 Barbell Good Mornings *From rig.
20 V-Ups




GSP Body:


WOD - 7 Rounds for time

30 Alt. DB Snatches
15 Hanging Knee Raises
15 Calorie Bike

Tuesday, July 31, 2018.

Tuesday, July 31, 2018.


CrossFit:


STRENGTH - Strict Press

Every 2:45, 5 rounds.
5 Reps, 85% of 3RM.
* No bouncing/momentum at the bottom. Pause under the chin before each rep.


WOD - AMRAP 15

60 Double Unders / 150 Singles
20 Shoulder to OH [SAME # USED IN STRENGTH PORTION]
20 Toes to Bar / 40 Hanging Knee Raises




GSP Body:


WOD - For time

1000m Row, then
Choose between option A or B
Then, 1000m Row

A. 4 Rounds
10 Pushups
10 Deadlifts
10 Pullups

B. 8 Rounds
5 Pushups
5 Deadlifts
5 Pullups

Monday, July 30, 2018.

Monday, July 30, 2018.


CrossFit:


STRENGTH - Back Squat

Every 3:00, 4 rounds.
5 Reps, 80-90% of 3RM.


WOD - For time

21-15-9 Power Cleans [135/95]
18-30-42 Jumping Lunges
400m Run / 7 Laps after each round. 3 runs total.




GSP Body:


WOD - For time

1000m Row, then
Choose between option A or B
Then, 1000m Row

A. 4 Rounds
10 Pushups
10 Deadlifts
10 Pullups

B. 8 Rounds
5 Pushups
5 Deadlifts
5 Pullups