• 150306 Friday

    150306 Friday

    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 3-8: Bear Complex, Bent over DB Row, 1-arm KB Farmer’s Carry. Strength/Skill Development A. : Hang Snatch (x 2 EMOM x 8 @ 60-70% wave loading) B. : Axle Front Rack Reverse Lunge ( x 16-20 alternating x 2. Rest 2 MInutes) WOD […]

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  • 150305 Thursday

    150305 Thursday

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-8: Axle Front Squat, DB Single leg Deadlift, H/R Push-up, RKBS. Strength Development Hang Clean + Front Squat Complex (Build to a tough single in 15 Minutes ) WOD Metcon (Time) 20-16-12-8 RKBS (Moderately tough NTE 32/24kg) H/R Push-ups Row for Cals

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  • 150304 Wednesday

    150304 Wednesday

    Main – CrossFit (No Measure) AMRAC in 8 minutes with Mobility + 3-6: Back Squat, 1-arm DB Muscle Snatch, Turkish Roll-up into hip bridge, C2B Pull-up (Strict Rnd 1). Strength/Skill Development Spend 15-20 Minutes alternating b/w A1/2 for 3 Sets. Choose one of the 3 options for A2: A1.: Turkish Get Up (3 sets of […]

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  • 150303 Tuesday

    150303 Tuesday

    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 2-10: Romanian Deadlift, Wall Walk/Push-up @ 30X2, Wall Ball, Rebounding/DU practice 15s. Strength Development Spend 15 Minutes cycling A1/2: A1. : Deadlift (TnG; 3-5 ) A2. : Handstand Push-ups (AMRAP in 30s ) A2. : Axle Push-Press (TnG; 6-10 ) WOD Complete 4 […]

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  • 150302 Monday

    150302 Monday

    Main – CrossFit (No Measure) AMRAC in 7 minutes with Mobility + 4-8: Snatch Press-under, 1-arm DB High-pull, RKBS, H/R Push-up Strength/Skill Development Hang Snatch (12 MInutes to build to a double) WOD A. : Metcon (4 Rounds for distance) 4 Rounds of: In 2 Minutes complete: 8 Thrusters- Build per set as able to […]

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  • 150301 Sunday Recovery

    150301 Sunday Recovery

    Main – CrossFit Recovery 1.4 (AMRAP – Reps) Complete 1-3 Sets of: AMRAP in 10 min @ 80% 8 Goblet Squats 12 1-arm DB SDHP alt (6/arm) 8 Plank Burpee Box Step-over (4 per side) 60s Row for Cals Rest 5 minutes b/w sets

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  • 150228 Saturday

    150228 Saturday

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with 3-6: Back Squat, Box Jump (step down) build in height, BTN Press—> Push-Press, Toes 2 Bar. Strength Development Clean and Jerk (Spend 8 Minutes build to a moderately tough single) WOD Choose the option of A most appropriate to your present ability immediately into B. […]

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  • 150227 Friday

    150227 Friday

    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 5-10: Axle Front Squat, 1-arm DB HP, Rebounding 15-20s, OHS w/Jump Rope. Strength/Skill Development Take 15 Minutes to cycle through A1/2 NTE 4 Rounds. A1. : Sumo Deadlift High Pull ( 5-8 ) A2.: Kneeling Torso Row (@ 31X0; 5-8/arm ) WOD Complete […]

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