Month: September 2019

10-1-2019

Time to start thinking “costume” Str/Skill:8×8 Close Grip Bench Press@50% 1RM WOD:42/21(100)30/15(200)18/9(400) Wall Balls & Power Snatches (Running) (20/14,75/55)

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9-30-2019

Its changed, but still the same. Str/Skill: 15min to find2 Rep Max Sumo Deadlift WOD: 2rds:10 Squat Cleans10 Jerks(135/95)

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9-28-2019

Get back to work Str/Skill:5×1Squat CleanHang Squat CleanHi Hang Squat CleanJerk WOD:3rds400M Run10 Box Jumps5 Clean & Jerk25 Situps(135/95) 

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9-27-2019

It’s not gonna be that bad Str/Skill: Kettlebell Snatch+ Clean & JerkProgressionWork up to Duals WOD:Crossfit Open Workout 12.412min Cap150 Wall Balls90 Double Unders30 Muscle Ups(20/14)

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9-26-2019

Just because it’s hard doesnt mean you cant get good. Str/Skill:6×3 Snatch BalanceBuild WOD:Every 90 seconds for 10 rds1 Squat Snatch2 Overhead Squats@75%Miss =7 Burpees

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9-25-2019

Let’s get lifting Str/Skill: Front Squat15min5,5,3,3,1,1,1Build at each set WOD:50 Cal Row40 Thrusters30 Bar Burpees20 Power Cleans10 Push Jerks95/65

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9-23-2019

Push the limit Str/Skill:5X5 Strict Press@80% or add #From previous week WOD:17 min AMRAP20 Kettelbell Swings25ft KB Lunge10 Push Press25ft KB Lunge53/35, 95/65

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9-21-2019

Simple can be very effective Str/Skill:Bench Press7×5 Build WOD: 200M Run3rds Cindy200M Run2rds Cindy200M Run1rd Cindy Cindy: 5 Pull Ups,10 Push Ups, 15 Squats

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9-20-2019

Here you go big guys Str/Skill: Deadlift warm upScale and technique WOD:Complete as many reps as possible in 8 minutes of:135/95-lb. deadlifts, 10 reps15 box jumps, 24/20-inch185/135-lb. deadlifts, 15 reps15 box jumps, 24/20-inch225/155-lb. deadlifts, 20 reps15 box jumps, 24/20-inch275/185-lb. deadlifts, 25 reps15 box jumps, 24/20-inch315/205-lb. deadlifts, 30 reps15 box jumps, 24/20-inch365/225-lb. deadlifts, 35 reps15 box […]

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9-19-2019

Yes you can Str/Skill:1a) 5×7 Strict Pull Ups1b) 5×10 Ring Dips WOD:4rds50Ft Handstand Walk5 Squat Cleans(155/105)

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