• 150130 Friday

    150130 Friday

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-8: Narrow-Grip High Pull Rnd 1 –> SDHP, Wall Ball, Box Jump (Step Down Rnd 1), 1-arm DB Press. Strength/Skill Development Push Press (x 2-4 x 6. Rest 2 minutes. ) WOD Metcon (Time) Complete 4 Rounds of: 8 Sumo DLHPs (Moderate NTE […]

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  • 150129 Thursday

    150129 Thursday

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-8: Sumo Deadlift, Wall Ball, Dip, KBS. Strength Development Take 20 Minutes to alternate b/w A1/2: A1. : Front Squat (Build to a heavy single @ 30X1) A2. : Ring Rows (@ 21X1; 4-6.) WOD Rowing Paris (Time) Complete 3 Rounds: 400m Row […]

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  • 150128 Wednesday

    150128 Wednesday

    Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 4-8: Good Morning, BTN Press, MB Get-up, Renegade Row. Strength/Skill Development Spend 18 Minutes alternating b/w A1/2 NTE 4 Rounds. A1. : Deadlift (x 5-8 ) A2. : 1-arm DB Thruster (x 5-8/arm) WOD Complete 4 Rounds of: A. : Metcon (AMRAP […]

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  • 150127 Tuesday

    150127 Tuesday

    Main – CrossFit (No Measure) AMRAC in 10 minutes with Mobility + 4-10: Axle Press–>Push-Press Axle Front Squat, C2B Pull-up (Strict Rnd 1) or Ring-Rows, Lateral Box Step-over. Strength Development Take 16 Minutes to alternate b/w A1-2 NTE 4 Rounds. A1. : 1-arm Farmer’s Carry (x 20-40m/arm) A2.: Front Leaning Rest (Rings) (Accumulate 40-60s ) […]

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  • 150126 Monday

    150126 Monday

    Main – CrossFit (No Measure) AMRAC in 8 minutes with Mobility + 3-8: Power Clean, Front Squat, C2B Pull-up (Strict Rnd 1) H/R Push-up. Strength/Skill Development Spend 18 Minutes alternating b/w A1/2. A1. : Paused Back Squat (@ 32X1; 3-5. ) A2. : 1-arm DB High-Pull (@ 31X0; 6-10/arm ) WOD Metcon (4 Rounds for […]

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  • 150125 Sunday Recovery

    150125 Sunday Recovery

    Main – CrossFit Recovery 2.2 (AMRAP – Rounds and Reps) AMRAP in 20 Minutes @ 85% -Sustainable Effort 10 Axle Front Squat @ 40-50% max NTE 115/70lbs 20 Cals Airdyne 400m Sandbag Carry light NTE 50/25lbs 10 Cals Ski ErgNote total time worked in comments for results.

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  • 150124 Saturday

    150124 Saturday

    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 4-8: BTN Thruster, Romanian Deadlift, Toes 2 Bar. Strength Development Take 15 Minutes to alternate b/w A1/2 NTE 3 Rnds. A1. : Single Leg Deadlift (@ 30X1; 4-8/leg x 3. ) A2. : Weighted Dip (Wtd Ring Dip x 2-4 x 3 sets. […]

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  • 150123 Friday

    150123 Friday

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 2-6: 1-arm Farmer’s Carry (building in load) 1-arm OH Squat, Stone 2 Shoulder, Axle Press. Strength/Skill Development Take 18 Minutes to alternate b/w A1/2 NTE 4 Rnds. A1. : Farmer Carry ( x 20-40m Tough ) A2. : Axle Press Complex #1 (Build […]

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