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Friday

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Posted 08/10/17 by | 0

6 RFT:

40 Double-Unders

9 Thrusters (50/35 ea.)

*10 min cap.

Acc:

3 x 10 DB Bench Press (heavy)


Thursday

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Posted 08/09/17 by | 0

ST:

Build to a 85-90% of your 1 rep max Deadlift x 1.

then,

(2×7 @ 80%) of the above single.

Cond:

5 x 200m run (rest 60 sec)

 


Wednesday Coach’s Day Chipper

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Posted 08/08/17 by | 0

Warm-up: Partner carry 400m -Sarge (switch as needed)

For Time:

15 Squat Snatch (135/95) -Sav

50 ft. Handstand Walk –Zac C.

10 Muscle-ups (bar or ring=rx today) –Casey

15 Power Clean (155/115) *add weight to the snatch bar –Adam

20 Strict Handstand Push-ups –Zach G.

30 Knees-to-Elbows -Trish

50 Calories Rowing –Bailee

(28 min time cap.)


Monday

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Posted 08/06/17 by | 0

Image result for crossfit games 2017

SS: Find a 1 rep max Snatch in 18 min. (2 misses and you. are. done.)

For Time 21-15-9 reps of:

KBS (70/52)

Burpees

8 min cap.


Saturday

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Posted 08/04/17 by | 0

5 rounds for time:
200-meter farmers carry
20 deficit push-ups, hands on dumbbells (chest touches ground)
10 push jerks

*same set of dumbbells are to be used for all movements

22:00 minute time cap

 


Friday

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Posted 08/03/17 by | 0

ST: Build to a 3 Rep Max Front Squat in 16 minutes.

For Time:

1 mile run

25 L-strict Pull-ups

40 Superman lifts or Hip-Extensions (weighted if possible)

25 Strict Toes-to-Bar

*25 min time cap.


Thursday

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Posted 08/02/17 by | 0

SS: Build to a heavy power snatch + squat snatch. (not T&G)

AMRAP 15 minutes:
30 squats
20 handstand push-ups
10 deadlifts 225/155


Wednesday

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Posted 08/01/17 by | 0

SK: 10 min muscle-up practice and scale setting.

Complete as much as possible in 12 minutes of:
1 muscle-up
5 medicine-ball cleans
2 muscle-ups
10 medicine-ball cleans
3 muscle-ups
15 medicine-ball cleans
4 muscle-ups
20 medicine-ball cleans

Etc., adding one muscle-up and 5 med-ball cleans each round.

ACC: 3 x 10 bulgarian splits squats


Tuesday

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Posted 07/31/17 by | 0

ST/WOD PREP: Build to a heavy single power clean.

In 4 mins:

RUN 400m

15 Burpee over bar

AMRAP P. Clean (135/95)

-rest 4 min-

In 4 mins:

ROW 400m

10 Burpee over bar

AMRAP P. Clean (155/105)

-rest 4 min-

In 4 mins:

RUN 400m

5 Burpee over bar

AMRAP P. Clean (185/125)

*Three separate scores for clean amraps*