• 150319 Thursday

    150319 Thursday

    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 2-8: Good Morning, Push-up, Paused 1-arm Waiter’s Squat, Rebounding x 20s. Strength Development 20 minutes to rotate A1/2 NTE 6 Rnds A1. : Back Squat (@20X2; x 2-4) A2. : Weighted Dip (@ 21X0; 2-3 ) compare to last Thursday’s weighted pull-up WOD […]

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  • 150318 Wednesday

    150318 Wednesday

    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 3-10: Back Squat, C2B Pull-up (Strict Rnd 1)–>BMU as able, BTN Press, Box Jump (Step down Rnd 1). Strength Development A. : Clean Complex #2 (10 Minutes to build to a moderately tough complex ) Power Clean + HPC + SH2OH x 2 […]

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  • 150317 Tuesday

    150317 Tuesday

    Happy St. Patrick’s Day! Remember to wear green! Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 4-8: Snatch Press-under, Toes 2 Bar, Slammer. Strength/Skill Development A1. : Paused Overhead Squat ( @ 32X1; 3-5 x 4) A2. : 1-arm DB High-Pull (@ 21X0; 5-8/arm x 3) WOD Metcon (Time) 20-15-10-5 […]

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  • 150316 Monday

    150316 Monday

    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 2-10: Romanian Deadlift, DB Shoulder Press–>DB Push-Press, Knees 2 Elbow. Strength Development A1. : Deadlift (TnG 8, 6, 4, 2. ) A2. : Wall Walks (30s Steady x 3 rounds. ) A3. : Axle Push-Press (TnGx 5-8 x 3 sets. ) WOD A. […]

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  • 150315 Sunday Recovery

    150315 Sunday Recovery

    Main – CrossFit Recovery 2.0 (No Measure) Complete 2-4 Rounds at conversational pace: 1 minute Airdyne 1 minute Ski Erg 1 minute Row 1 minute Bear Crawl 1 minute Walking Lunge 3 Minutes Mobility

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  • 150314 Saturday Open 15.3

    150314 Saturday Open 15.3

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-8: Turkish Get-up, Bent over barbell Row, Wall Ball, Rebounding x 15s. Strength/Skill Development Spend 15 minutes alternating b/w A1/2 NTE 4 Rounds. A1. : Hang Power Clean (x 2-3 ) (Build to 80% effort if doing 15.3 Rx) A2. : Weighted Pull-ups […]

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  • 150313 Friday

    150313 Friday

    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 2-8: Paused Back Squat, DB Single Leg Deadlift, MB Get-up, Toes 2 Bar. Strength/Skill Development 15 Minutes to alternate b/w A1/2: A1. : Kettlebell Swing w/1s OH (x 8-12) American KBS with 1 second hold when KB is fully overhead. A2. : 1-arm […]

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  • 150312 Thursday

    150312 Thursday

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-8: BTN Thruster, C2B Pull-up (Strict Rnd1)–>RR/MU, Squat Clean TnG, RKBS. Strength Development A1. : Thruster (5-5-5-5) A2. : Weighted C2B Pull-up (@ 21X0; 2-3 x 3. ) WOD EMOM x 15 Minutes cycling A-C: Choose 1 of the options for B1-B3. A. […]

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