April 30, 2015

IMG_3761

Warm Up:
3 min Jump Rope
3×8 Back Squats
3×8 Strict Press
3×8 Deadlifts

CrossFit Total:
3×1 Back Squat
3×1 Shoulder Press
3×1 Deadlift
PERFORM EACH LIFT AS 5-5-3-3-1-1-1

April 29, 2015

IMG_3754

Warm Up:
400m
3×8 OHS
3×8 Snatch
3×8 Sotts Press

Skill:
Snatch – Work on Movement

Strength:
15 minutes to find today’s 1RM Snatch

WOD:
ISABEL
30 Snatches (135/95)

April 28, 2015

IMG_3751

Warm Up:
3 min Row (strapless)
3×8 DL
3×8 Thruster
3×8 Strict Pullups
Crossover Symmetry Activation

Endurance:
2k Row TT

FRAN:
21-15-9
Thrusters (95/65)
Pullups

IMG_3752

April 27, 2015

IMG_7994

Warm Up:
3 minute (strapless) row
3×10 OHS
3×10 Bench
3×10 Clean

Skill:
5 minutes working on Cleans

CrossFit Total #2:
3×1 OHS
3×1 Bench Press
3×1 Clean
PERFORM EACH LIFT AS 5-5-3-3-1-1-1

April 22, 2015

IMG_3687

Warm Up:
3 minute Row
10 H/L PVC Wrap arounds
10 H/L PVC Passthroughs
50 Hollow rock

Strength:
3×1 Hip Snatch + 1 Hang Snatch +1 Snatch @ 70%
3×3 Front Squats @ 85%
3×3 Push Press @ 90%

EMOM for 6 minutes:
Evens- 40 seconds Max Situp to Wall balls (20/14)
Odds – 10 Russian KBS as fast as possible (70/53)

April 21, 2015

IMG_3641

Warm Up:
200m run
1 min KB swings (35/25)
2x:
10 Barbell Thruster
:30 wall sit w MB squeezed between legs (20/14)
10 Barbell Press
:30 Pushup Hold 1″ off ground

Strength:
A: :20 Max Reps Close Grip Bench Press @ 65-75%
B: 5 Back Presses (heavy as possible w/ perfect form)
C: :30 Max Rep Glute Bridge Floor Press (2×53/35)
x4

AMRAP 12 minutes:
Establish max rep thruster without dropping
Max Reps Thrusters (95/65)
*200m lap when you drop the barbell

April 20, 2015

IMG_3602

Warm Up:
3 min TGU (35/26)
10 OHS
10 DB snatch
10 Split Jerk

Strength:
3×2 Hang Snatch Below Knee @ 70%
3×1 Clean & Jerk @ 85%
3×3 Clean Pulls w/ 3sec pause below knee @ 90%

WOD:
15 Cal Row
10 Box Jumps (30/24)
10 OHS (155/105)
x2

April 16, 2015

IMG_3530

Warm Up:
3 minute Row
2x:
10 Deadlifts
5 Bar MU or 10 C2Bs
:30 HS Hold

Strength:
A: :20 Max Rep Sumo Deadlifts @ 85%+
B: 3-5 Bar MU
C: :30 max rep DB suitcase DL
x4

AMRAP 10 minutes:
4 Push Press to Back Squat Thruster (95/65)
30 DU
4 Box Jumps (30/24)

April 15, 2015

IMG_2556

Warm Up:
800m
2x:
10 Barbell Power Clean
:30 Pullup hold w/ chin over bar
10 Barbell Jerk

Endurance:
10 x 100m Sprints
2:1 Rest

AMRAP 9 minutes: Ascending Ladder
(3, 6, 9, etc reps each of:)
Power Clean and Jerk (135/95)
Pull ups

April 14, 2015

IMG_3454

Warm Up:
10 Inch worms
10m crab walks
10 Pullups
10 Wallballs
x2
Accumulate 2 min Push-up Plank Hold

Strength:
A: :20 Wide Grip max Bench Press @ 85%
B: 5 Plyo Pushups
C: :30 max rep HSPU
x4

AMRAP 8 minutes:
12 KB Snatch (70/53)
12 Burpees