Friday 08/04/17

Warmup Passthroughs & Overhead Squat with PVC ~then 3 steady rounds of Row 20 cal 10 Snatch balance with empty barbell Lifting 14 min EOMOM Snatch complex (Snatch + 2 Snatch Balance + 2 Overhead Squats) #TypicalFriday 27-21-15-9 Wall Balls Ring Dips

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Thursday 08/03/17

Warm up 4 steady rounds 20 second hand stand hold 20 second plank 20 seconds of box step ups 24/20 20 seconds of pull ups *10 second rest / transition between movements   Chipper Complete as many rounds and repetitions as possible in 20 minutes of: -20 HSPU -30 Box Jump 24/20 -40 Abmat Situps […]

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Wednesday 08/02/17

We are testing the CrossFit total today. The results of today’s lifting will be very important in personalizing your work loads over the next 5 weeks. Be sure to record your maxes today! Crossfit Total – 3×1 Strict Press – 3×1 Back Squat – 3×1 Deadlift

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Tuesday 08/01/17

Warm up 3 steady rounds -5 burpee pull ups -10 Jumping lunges -20 second rest MetCon 14 Minute AMRAP -10 Chest to Bar Pull Ups -60 ft OH walking lunges with plate 45/25 -15 Burpees Cool Down/Mobility

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Monday 07/31/17

Warm up 2 steady rounds 20 cal row 20 medball cleans 20 second handstand hold Lifting: Clean and Jerk (touch and go) 5×5 *Allow 5 minutes per set. *as heavy as possible, holding onto the bar. Partner Interval work 4 Rounds For Time (12 minute cap) 30 Cal Row 15 Burpee over rower

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Friday 07/28/17

Warm Up 10 minute cap -30 Sumo Deadlift High Pulls with Kettlebell -30 Jumping squats -For time remainder, medball Squat and toss for distance Lifting: Deadlifts 3×3 3×2 Megaladon

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Thursday 07/27/17

Warmup Pass-thoughs Overhead Squat therapy with PVC Work on technique for / Work up to a heavy snatch Hammerhead 12 minute AMRAP – 10 power snatches 95/65 – 20 Toes-to-Bar – 30 Double Unders

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Wednesday 07/26/17

Warm up 3 rounds 10 Jumping squats 20 second Front rack hold @ 90% of front squat max Lifting: :10 – 25 Front Squats 3-3-2-2-1-1-1 Mako Shark: (Partner relay) 8 Rounds For Time – 100 meter sprint – 15 Kettlebell swings – Tag Partner and Rest

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Tuesday 07/25/17

Warm Up 2 steady rounds of: 5 burpee pull-ups 10 light kettlebell snatches 20 walking Lunges Bull Shark 20 minute Amrap of: 200 Meter Run 10 Pullups 15 Pushups 20 Kettlebell Snatches 1.5/1 30 Burpees

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Monday, 07/23/17

Warm Up Tabata: medball cleans ~then~ Work on technique for / work up to heavy clean Great White: 4 RFT 300 meter Row 5 Squat Cleans @ 75%

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