WOD

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8
Sep

Friday September 9th

CrossFit

SKILLZ

Strict Press
5-5-5-5-5

All sets @75-85%

Press as fast as possible on every rep

Stimulus: Heavy
Rest: 2-3 minutes

WOD
5 Min AMRAP

MAX Shoulder to Overhead 115/75*

*Every time you drop the barbell 5 Lat Burpees over the Bar*

7
Sep

Thursday September 8th

CrossFit

Every 6 minutes for 18 Minutes (3 rounds)
Sprint 100m
20 wall-ball shots 20/14lbs to 11/10′
6 dumbbell squat snatches 70/50lbs

Barbell Weight (if not using a DB): 155/105lbs

6
Sep

Wednesday September 7th

CrossFit

Build to a Heavy Deadlift Single between 90-95%
then
3×4 @ 85-90% 1RM
Rest 3-4 minutes between sets

Within ~1:00 after each set, perform 10/8 Cal Sprint on Assault Bike

All reps are performed as “singles”. Deadlift to standing, return the bar to the ground under control, and then release your grip on the bar before beginning the next rep.

Stimulus: Heavy
Rest: 3-4 Minutes

2
Sep

Saturday September 3rd

CrossFit

With A Partner, alternating every 2 rounds:
4 Rounds (2 each)
20 DB Snatches 50/35lbs
3 Rope Climbs
Then,
4 Rounds
16 DB Snatches 65/45lbs
3 Rope Climbs
Then,
4 Rounds
12 DB Snatches 80/55lbs
3 Rope Climbs
Then,
4 Rounds
8 DB Snatches 90/60lb
3 Rope Climbs

30 minute cap

Feel: Muscle Overload
Pacing: Sustain

Example: in the first 4 round section, Partner 1 does 2 rounds then P2 does 2 rounds, and then they move onto the next 4 round section. There are 16 total rounds in this workout, with each partner performing 8.


1
Sep

Friday September 2nd

CrossFit

SKILLZ
Every 2 Minutes for 14 Minutes (7 sets)
3 Tempo Pull Squat Cleans

Drop and reset between reps

Start no heavier than 50% of your 1RM and only add weight if your movement is flawless.

Stimulus: Technique
Rest: As Prescribed

WOD
For Time
10 Front Squats 165/115lbs
20 Power Cleans 165/115lbs
30 Lateral Burpees Over the Bar

Feel: Gas
Pacing: Reach

31
Aug

Thursday September 1st

CrossFit

SKILLZ
Every Minute for 10 Minute
1 “Fast” Set of HSPU

or

Every Minute for 10 Minute
1-2 HSPU Negatives

or

Every Minute for 10 Minute
:15 Handstand Hold

Stimulus: Technique
Rest: As Prescribed

WOD
AMRAP 10 Minutes
200m Row
10 Shoulder to Overhead 95/65lbs

Feel: Cardio
Pacing: Sustain

Bootcamp

Barbell

30
Aug

Wednesday August 31st

CrossFit

Build to a Heavy Deadlift Single between 80-90%
then
3×4 @ 82.5-87.5% 1RM
Rest 3-4 minutes between sets

Within ~1:00 after each set, perform 5 medball bearhug jump squats maximal power. Use a ball weight that allows for maximal explosiveness.

All reps are performed as “singles”. Deadlift to standing, return the bar to the ground under control, and then release your grip on the bar before beginning the next rep.

Stimulus: Heavy
Rest: 3-4 Minutes

Barbell