Author Archives: Shanna

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. )

WOD

Something To Believe In (AMRAP – Reps)

AMRAP in 9 MInutes:

Ascending ladder:

3, 6, 9, 12….

Thruster (~50-60% of a multi-rep max NTE 95/65lbs)

Toes 2 Bar

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 in load for complex. )

3 Axle Strict Press + 5 Axle Push-Press

WOD

Complete 3 Rounds of the following:

A1. : Metcon (AMRAP – Reps)

30s AMRAP Rt-arm OHS- Moderate NTE 55/35lbs.

30s Rest

A2. : Metcon (AMRAP – Reps)

30s AMRAP Lft-arm OHS- Moderate NTE 55/35lbs.

30s Rest

A3. : Metcon (AMRAP – Reps)

30s AMRAP Stone 2 Shoulder- Moderate NTE 80/60lbs.

30s Rest

A4. : Airdyne 30s @ 90% (Calories)

Complete 30s at 90% effort.
Rest 90s b/f returning to A1.

150122 Thursday

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 4-8:

1-arm DB High-pull –>1-arm DB Hang Muscle Snatch (4 of each),

Deadlift (build to workout weight in 2 rounds),

Dip/Ring Dip or H/R Push-up,

Box Jump- step down.

Strength Development

A. : Hang Power Snatch (10 Minutes to a moderate triple)

B1. : Russian Kettlebell Swing (10-15 tough x 3)

Rest 60s b/f B2.

B2. : 1-arm DB Push-Press (x 8-12/arm x 2. R 30s b/w arms)

Rest 60s b/f returning to B1.

WOD

Journey (Time)

Complete 3 Rounds of:

12 Deadlifts (~50-60% of a multi-rep max NTE BW)

10 Box Jumps (NTE 24/20″)

8 Ring Dips or Hand Release Push-ups
Rx if bodyweight DLs & H/R Push-ups

Rx + if bodyweight DLs & Ring Dips

150121 Wednesday

Main – CrossFit

Warm-up (No Measure)

AMRAC in 8 minutes with

Mobility + 4-8:

Hang Power Clean,

Front Squat,

T-Push-up,

Chest 2 Bar (Strict Rnd 1).

Strength/Skill Development

A1. : Back Squat (@30X1; 8, 6, 4, 2, 8)

A2. : Weighted C2B Pull-up ( @ 20X0; 4-8 x 4)

A2. : Chest-To-Bar Pull-ups (AMRAP in 20s x 4)

WOD

Metcon (Time)

Complete 4 Rounds of:

4 Hang Power Cleans (~60-70% of today’s best BS x 8 NTE 155/105lbs)

4 Front Squats

200m Run

Rest 1 Min b/w Rounds. Subtract 3 minutes for overall time before posting results.

150120 Tuesday


Main – CrossFit

(No Measure)

AMRAC in 8 minutes with

Mobility + 4-10:

Good Morning,

Dip,

Slammer,

Bear Crawl 30′.

Strength Development

Take 20 Minutes to alternate b/w A1-3 NTE 4 Rounds.

A1. : Axle F/R Box Step-up (x 12-20 alternating. Rest 60s b/f A2. )

A2. : Wall Ball (AMRAP in 30 seconds. Rest 60s b/f A3. )

A3. : Row 30 seconds (Calories)

Post combined calories from all sets.
Rest 90s b/f A1.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes

60′ Bear Crawl

30′ Walking Lunge Slammer on Rt Sh.

15 Slammers (NTE 30/20lbs)

30′ Walking Lunge Slammer on Lt Sh.
Every 6′ considered 1 rep for any partial rounds. ie. 35 possible reps per round.

150119 Monday


Main – CrossFit

(No Measure)

AMRAC in 10 minutes with

Mobility + 4-10:

Back Squat,

1-arm Overhead Carry,

RKBS,

Plank Burpee Box Jump (Step Down)

Dip.

Strength/Skill Development

Spend 18 Minutes alternating b/w A1/2 NTE 4 Rnds.

A1. : Deadlift (TnG x 7-10 )

A2. : Weighted Dip (@ 20X0; 4-8 )

A2. : Ring Dips (AMRAP in 20s)

WOD

Metcon (AMRAP – Rounds and Reps)

Complete 3 sets of:

AMRAP in 3 Minutes

10 RKBS NTE 32/24kg

10 Plank Burpee Box Jump-Step down NTE 24/20″

Rest 1 Minute b/w Rounds. Pick up where you left off.

150118 Sunday Recovery


Main – CrossFit

Recovery FC ATW (No Measure)

Complete 3-6 Rounds at 70-80% of:

1 min Ski Erg

1 Min AD

1 Min Row

1 Min Farmer’s Carry EZ

1 min Side Plank (30s/side)
Note total time worked in comments for results.

150117 Saturday


Main – CrossFit

(No Measure)

AMRAC in 8 Minutes with

Mobility + 3-6:

Good Morning,

Power Clean + Strict Press–>Jerk,

C2B Pull-up (Strict Rnd 1).

Strength Development

Take 18 Minutes to alternate b/w A1/2 NTE 4 Rnds.

A1. : Front Squat (@ 30X1; 7-10)

A2. : Weighted C2B Pull-up (@ 21X1; 3-6 )

A2. : Chest-To-Bar Pull-ups (AMRAP in 30s)

WOD

C&J EMOM (Weight)

EMOM for 15 minutes complete:

2 Power Cleans & Jerks

Begin at a weight you are comfortable with and wave load as able over the minutes.

Track reps COMPLETED at each weight. Your score is the total amount of weight you put overhead. Only 2 attempts per minute!
This workout was last completed on 110204.