Author Archives: Shanna

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.

150116 Friday

Main – CrossFit

(No Measure)

AMRAC in 12 Minutes with

Mobility + 4-8:

1-arm Waiter’s Squat,

T2B (Strict Rnd 1),

Ring Support–>Dip,

Tire Drag (25-50m).

Strength/Skill Development

Take 16 Minutes to alternate b/w A1/2 NTE 5 Rnds.

A1. : Sumo Deadlift (TnG x 3-5)

A2. : 1-arm DB Press (@30X1; 3-5)

WOD

EMOM for 15 minutes (5 Rounds per exercise):

A1. : Metcon (Distance)

Tire Drag: 30s for distance

(Every 25′ = 1 pt. Add load for moderate effort drag.)

A2. : Slammer (Slammer x 12 Mod Tough)

A3. : Ring Dips (AMRAP in 20s OR Dip Support Hold 20s)

150115 Thursday


Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 4-8:

Romanian Deadlift,

Axle Overhead Squat,

C2B Pull-up (Strict Rnd 1),

T-Push-ups.

Strength Development

Take 16 Minutes to alternate b/w A1/2 NTE 4 Rnds.

A1. : Axle Overhead Walking Lunge ( x 12-16 Steps alternating )

A2. : Kneeling Torso Row (@ 31X1; 4-6/arm )

WOD

A Run in the Sun (Time)

5 Rounds of:

200m run

12 burpees

1 minute rest between rounds.

Subtract 4 minutes from overall time and post to comments.

150114 Wednesday


Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with

Mobility + 4-8:

Back Squat,

1-arm DB Press,

Toes 2 Bar (Strict Rnd 1),

Strict Push-up Burpee.

Strength/Skill Development

Take 20 minutes to cycle through A1-2 (NTE 5 Rnds):

A1. : Power Clean ( TnG x 3-4)

A2. : 1-arm DB OH Carry (x 20-40m/arm)

WOD

Metcon (Time)

3 RFT

8 Power Clean (60-70% of today’s best NTE 135/95lbs)

12 T2B

16 Box Jump (Step down as needed)

150113 Tuesday


Main – CrossFit

(No Measure)

AMRAC in 10 minutes with

Mobility + 2-8:

Back Squat,

Dip,

RKBS,

TGU.

Strength Development

Take 18 Minutes to alternate b/w A1/2:

A1. : Paused Back Squat (@ 32X1; 2-3. )

A2. : 1-arm DB High-Pull ( @ 31X0; 4-6/arm )

WOD

A. : Metcon (AMRAP – Rounds and Reps)

AMRAP in 4 Minutes:

10 Deadlifts @ 50-60% of a multi-rep max NTE 185/135

30 Double Unders
Rest exactly 2 minutes b/w A & B.

B. : 4 Minutes Turkish Get-ups (AMRAP – Reps)

AMRAP Turkish Get-ups in 4 Minutes

Alternate arms

NTE 24/16kg.

150112 Monday


Main – CrossFit

(No Measure)

AMRAC in 10 minutes with

Mobility + 4-10:

Snatch Press-under,

1-arm Farmer’s Carry,

Wall Ball,

Rowling-work row technique as you try to hit exactly 100m for distance.

Strength/Skill Development

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

A1. : Push Press (@ 20×1;5-8 )

A2. : Suitcase Deadlift (@31X1; 5-8/arm )

Partner WOD

Metcon (Time)

Complete 4 sets of:

P1: Row 250m

P2: AMRAP WBs while partner is rowing (NTE 20/14lbs-10′)

The workout is complete when each partner has completed 1k on rower.

Subtract 1s for each rep completed as a team to determine overall time.

150111 Sunday Recovery

Main – CrossFit

Recovery 3.1 (AMRAP – Rounds and Reps)

Work through the following for 20-30 Minutes @ conversational pace/sustainable effort:

40m Farmer’s Carry Moderate NTE 190/150lbs

30s Side Plank/side

20 Calories Airdyne

10m Bear Crawl (30 ft)

5 Inverse Burpee Slammers
Note total time worked in comments for results.