Hump Day WOD

Posted by on Oct 28, 2014 in Workout of the Day | 0 comments

Hump Day WOD

Thruster progressions warm up Set 1 5 front squats, singles 5 front squats, in sequence 5 push press Set 2 5 thrusters, singles 5 thrusters, in sequence Set 3 find working load Front squat work up to starting weight. Strength 5 Rounds front squat every 2 minutes 65%,70%, 75%, 80%, 85% or your 1 rep squat max. If you do not know your max just increase your weight each set. WOD 7 Rounds of: 7 Thrusters, 115/75 lbs. RX+ 135/95 lbs. 1 Rope ascent, 15′ RX+ 5/3 Muscle ups. 100 double unders or 2 minutes...

Read More

Gut check

Posted by on Oct 27, 2014 in Workout of the Day | 0 comments

Gut check

Ketttlebell Warm-Up Turkish get up, 3 each side. Deadlift, 10x Squat, 10x SDHP, 10x Clean, 10x Swing, 10x Push press Rt/Lt, 10x Snatch Rt/Lt, 10x WOD Complete as many round and reps in 20 minutes. 7 DB Burpee over the box, 24/20″ @ 45/30 lbs. 14 Kettlebell swings, 24/16 kg. 21 Walking lunges Tabata bike, 8 rounds Use as cool down or max effort...

Read More

Recover WOD

Posted by on Oct 26, 2014 in Workout of the Day | 0 comments

Recover WOD

Dynamic Warm-Up get the body moving Foam roll and hip mobility WOD Run 1 mile 100 Hip extensions, RX+ 15 lbs. 100 Sit ups, RX+ 15 lbs Stretch/hydrate

Read More

Sunday 141026

Posted by on Oct 25, 2014 in Workout of the Day | 0 comments

Sunday 141026

Dynamic Warm-Up get the body moving Review WOD movements WOD CrossFit metcon 50 Squats, 135/95 lbs, RX+ 155/105 lbs 50 Shoulder press, 75/55 lbs. RX+ 95/65 lbs. 50 Dead lifts, 185/125 lbs. RX+ 225/155 lbs 50 Calorie row...

Read More

Saturday Partner Suffer

Posted by on Oct 24, 2014 in Workout of the Day | 0 comments

Saturday Partner Suffer

Dynamic Warm-Up get the body moving WOD movements   Partner WOD 1 “Cindy”, You go I go. Complete as many rounds in 20 minutes of: 5 Pull ups 10 push ups 15 squats   Rest 5 minutes   Partner WOD 2 Partner effort, you go I go of: 10 Rope ascents, 15′ 60 Power cleans, 155/105...

Read More

TGIF

Posted by on Oct 23, 2014 in Workout of the Day | 0 comments

TGIF

Dynamic Warm-Up get the body moving WOD movements WOD 3 Rounds of: Run 400 meters 95/65 pound SDHP, 21 reps 21 Box jumps After bash: 30 HSPU

Read More

Let’s Get Overhead

Posted by on Oct 22, 2014 in Workout of the Day | 0 comments

Let’s Get Overhead

Dynamic Warm-Up get the body moving shoulder mobility skill overhead squats Overhead Squat (1 rep max) WOD 21.15.9 Overhead squats, 115/75 lbs. Toes to bar...

Read More