Strength Wendler Week 4 Back Squat or Front Squat w/Super Set 5X40%, 5X50%, 3×60%, 5×65%, 5×70%, 5 x75% 10X5 Ring Rows Conditioning 40 Clean & Jerks for Time Every Time you drop the bar, perform 3 rounds of Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats) L1 135/95 L2 155/105 Scale Weights should be moderately […]
Monday, 02-22-2016 Read More »
Strength Wendler Week 4 Back Squat or Front Squat w/Super Set 5X40%, 5X50%, 3×60%, 5×65%, 5×70%, 5 x75% 10X5 Ring Rows Conditioning 40 Clean & Jerks for Time Every Time you drop the bar, perform 3 rounds of Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats) L1 135/95 L2 155/105 Scale Weights should be moderately
Monday, 02-22-2016 Read More »
“50 Shades” 2 person team One person works at a time Runs together holding a band 50 reps total- 25 each per movement 50 partner lateral hops (Partner on the ground, side hops) 50m buddy carry (one carries out, other caries in) 50 Wall balls (20/15) 50 Wall ball sit ups (feet touch, ball touch
Saturday, 02-20-2016 Read More »
“50 Shades” 2 person team One person works at a time Runs together holding a band 50 reps total- 25 each per movement 50 partner lateral hops (Partner on the ground, side hops) 50m buddy carry (one carries out, other caries in) 50 Wall balls (20/15) 50 Wall ball sit ups (feet touch, ball touch
Saturday, 02-20-2016 Read More »
Group Warm Up Coaches Choice Conditioning “Going Deep” 800M Run 21-15-9-6-3 Thrusters Burpees Pull ups 800M Run 40 Minute Cap
Thursday, 02-18-2016 Read More »
Group Warm Up Coaches Choice Conditioning “Going Deep” 800M Run 21-15-9-6-3 Thrusters Burpees Pull ups 800M Run 40 Minute Cap
Thursday, 02-18-2016 Read More »
Strength Wendler Week 3 Press w/Super Set 5X40%, 5X50%, 3×60%, 5×75%, 3×85%, 1+ x95% 5X5 Weighted Lunges Conditioning “The Niner” 9 min AMRAP 9 Deadlifts 9 Power Cleans 9 Power Snatches 135/95 In remembrance of Elizabeth Barrios’s friend, fellow Crossfitter, and a policeman to her neighborhood back home. He has been battling a second round of agressive cancer called
Wednesday, 02-17-2016 Read More »
Strength Wendler Week 3 Press w/Super Set 5X40%, 5X50%, 3×60%, 5×75%, 3×85%, 1+ x95% 5X5 Weighted Lunges Conditioning “The Niner” 9 min AMRAP 9 Deadlifts 9 Power Cleans 9 Power Snatches 135/95 In remembrance of Elizabeth Barrios’s friend, fellow Crossfitter, and a policeman to her neighborhood back home. He has been battling a second round of agressive cancer called
Wednesday, 02-17-2016 Read More »
Mobility Shoulder Mobility Bands Conditioning “Burning the love” 25 calorie row 25 hang clean 20 calorie row 20 Burpees 15 calorie row 15 Hang Cleans 10 calorie row 10 Burpees 400M Run 10 calorie row 10 Push Press 15 calorie row 15 Box Jumps 24/20 20 calorie row 20 Push Press 25 calorie row 25 Box Jumps 24/20 L1 65/45
Tuesday, 02-16-2016 Read More »
Strength Wendler Week 3 Front or Back Squat w/Super Set 5X40%, 5X50%, 3×60%, 5×75%, 3×85%, 1+ x95% 5×10 Ring Rows Conditioning “It All Goes Down From Here” 10-9-8-7-6-5-4-3-2-1 Power Snatch 1-2-3-4-5-6-7-8-9-10 Toe to bar L1 95/65 L2 115/85 L3 135/95
Monday, 02-15-2016 Read More »
