Group Warm-up 100M Run, high knees, butt kicks, spidey lunge with twist, air squat, jumpies Skills. EMOM 12 Minute 1 – 10 Push-ups Minute 2 – 10 Ring Rows Minute 3 – 10 Pistols Minute 4 – 5 Handstand Push-ups Jackie warm up 250m Row + 15 Thrusters + 10 Pull-ups Conditioning. Jackie Row 1000m […]
Thursday, 08-24-2017 Read More »
Group Warm-up – 2 Rounds 200M Jog+10 PVC Over/Back+10 Around the Worlds+Gandalf+10 Push-ups Strength. Bench Press 5X50%, 5×60%, 3×70%, 3X80%, 1X90%, 1X90% Conditioning. 5 rounds for time: 400m Run 6,5,4,3,2 Clean & Jerks, L1 95/65 L2 115/75 L3 135/95 Add 10 lbs every round Cash-Out 50 Weighted Hollow Rocks
Wednesday, 08-23-2017 Read More »
Strength: Max Snatch Conditioning. AMRAP 7 Thrusters 95/65 EMOM 5 Bar over Burpees. Burpees Start at 0:00
Friday, 08-18-2017 Read More »
Skill: Rope Climbs Conditioning. 3 Rounds For Time 500m Row 40 Hammer Strikes 30 SIt-ups 20 Push Press 10 Pull-ups
Thursday, 08-17-2017 Read More »
Skill: Rope Climbs Conditioning. 3 Rounds For Time 500m Row 40 Hammer Strikes 30 SIt-ups 20 Push Press 10 Pull-ups
Thursday, 08-17-2017 Read More »
Group Warm-up Strength: EMOM 10 Odd 5 Deadlifts 65-70% Even 3-5 Strict HSPU Conditioning AMRAP 5 5 Rounds of Chief 115/80 Max Cal. Row Rest 5 Minutes AMRAP 6 5 Rounds of Chief 135/95 Max Cal. Row Rest 5 Minutes AMRAP 7 5 Rounds of Chief 155/105 Max Cal. Row * one round of Chief:
Wednesday, 08-16-2017 Read More »
Group Warm-up Conditioning. For Time* Teams of 2, Split Reps 60 Burpees 400m Sled Push (2×45’s/1×45″s) 60 Box Jumps 24/20 200M Sled push 60 G2OH 95/65 100M Sled Push 60 Toes 2 Bar 200m Sled Push 60 Wall Balls 20/14 400m Sled Push *45 Min Cap
Tuesday, 08-15-2017 Read More »
Strength: snatches Warmup MU’s and thrusters Conditioning: For time: 7 full snatches (135/95) 7 muscle ups 7 thrusters (135/95) Substitute: 7 pullups + 7 ring dips for MU’s.
Friday, 08-11-2017 Read More »
OHS for strength warmup, then 4 x 4 @ 65-70% 2 x 2 @ 80-85% CrossFit Games “2-2-2-3 intervals” 2 minutes on / 1 minute off (3 minutes on for last interval) 2 rope climbs cal. rower (10 cal for men / 7 cal for women) Max-rep OHS (95/75) Go until 75 reps OHS are
Wednesday, 08-09-2017 Read More »
Strength: 5 x 2 heavy front squats CF Games – “Bar Fight” 12 clean and jerks (135/95) Then, 2 rounds of: 15 toes-to-bars 12 pull-ups Then, 12 clean and jerks (135/95) Rx+: C2B pull-ups + 155 C&J Cash out: 100 Russian twists with slammer ball
Tuesday, 08-08-2017 Read More »
