Wednesday 09/02/15

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For Time:
100 Kettlebell Swings 2/1.5
w/ 5 Burpee EMOM

Note: 10 minute time cap. Athletes will not be allowed to continue past 10 minutes. Pick the right weight and go hard.

Tuesday 09/01/15

warm up

Back Squat
3×5 @ 75%

Shoulder Press
5×3 @ 80%

96′ Handstand Walk
10 Legless Rope Climbs

Note: Target increase in weight from 08/11/15

Monday 08/31/15

“Tabata Yo Mommma”

Alternating Tabata of:
Deadlift 135/95
Box Jump 20″

1 Minute rest/transition

Tabata Calorie Row
Tabata Ball Slam 50/30

Note: Tabata is 8 rounds of 20 seconds of work and 10 seconds of rest.

Sunday 08/30/15

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Open gym 2 – 5

Saturday 08/29/15

No team WOD this Saturday (08/29/2015). If you would like to do some active recovery or a workout, then go do something outdoors with your friends or family.

If you cherry picked yesterday, pick something up and lunge 350 steps with it.

Friday 08/28/15

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For Time:
400m Walking Lunge

Note: This workout is for time but our main focus is on the quality of the lunges.

Safety: Wear knee pads, knee sleeves, or other knee protection. Your knees will contact the ground. There will be a version of the workout that is not outside for those without something protecting their knees.

Thursday 08/27/15

Snatch + 2 OHS
4×1 @ 80%

Snatch Grip Deadlift
4×1 @ 100%

3 supersets of:
10 DB Bicep Curls (target increase from 20th)
5 Chin ups

Wednesday 08/26/15

21-15-9 reps, for time of:
Bench Press 135/95
Pull up

Compare to 09/26/2013

Tuesday 08/25/15

Clean + 2 Front Squats
4×1 @ 80%

Jerk
4×1 @ 80%

Monday 08/24/15

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Thanks to Mr. Bryce for helping program today’s workout.

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