• 141214 Sunday Recovery

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    Main – CrossFit AirDyne Intervals (8 Rounds for calories) AirDyne 2 Minutes @ 85% or a tough yet sustainable effort Rest 2 Minutes Walking x 8 Sets

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  • 1412213 Saturday

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    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 3-10: Romanian Deadlift, 1-arm DB Press, Pull-up (Strict Rnd 1), Box Jump (Step Down). Strength Development A1. : Front Squat (@30×1; 4-6 x 4) A2. : Kipping Pull-ups (AMRAP-2 x 3. ) Recommend 3 strict pull-ups & 3 strict dips prior to kipping […]

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  • 141212 Friday

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    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 4-8: Overhead Squat, Toes 2 Bar, Dip, Plank Burpee DB BSU. Strength Development Spend 18 Minutes working through A1-3: A1. : Sumo Deadlift High Pull (x 6-10 ) A2. : 1-arm DB OH Carry (x 40-80m/arm ) A3. : DUs in 60s (AMRAP […]

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  • 141211 Thursday

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    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-10: Back Squat, Suitcase Deadlift, Axle Shoulder Press, Box Jump (Step-down Rnd 1). Strength Development A. : Axle Shoulder Press (3-5 x 3. Rest 2 Minutes. ) B. : Axle Shoulder to Overhead (2-3 x 3. Rest 2 Minutes. ) Utilize push-press or […]

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  • 141210 Wednesday

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    Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with 3-6: Wall Ball, C2B Pull-up (Strict Rnd 1), Turkish Roll-up–>TGU, Back Squat. Strength/Skill Development A1. : Back Squat (6, 4, 2, 6. ) A2. : Weighted C2B Pull-up (x 2-4 x 4. ) A2. : Muscle-ups (AMRAP x 4, (Score total reps.)) WOD Complete […]

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  • 141209 Tuesday

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    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-10: Back Squat, 1-arm DB High-pull, Dip, Toes 2 Bar. Strength Development Take 20 Minutes to alternate between A1-3: NTE 4 Rounds. A1. : Single Leg Deadlift (x 5-8/leg ) A2. : BTN Press (x 5-8 moderately tough ) A3. : Airdyne 15 […]

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  • 141208 Monday

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    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 4-8: Axle Front Squat, Stone 2 Shoulder, C2B Pull-up (Strict Rnd 1), Slammer. Strength Development A.: Clean Complex #1 (Take 12 Minutes to build in load. ) Power Clean + 1 Front Squat, Hang Power Clean + 2 Front Squats B. : 1-arm […]

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  • 141207 Sunday Recovery

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    Main – CrossFit Recovery 1.5 (AMRAP – Rounds and Reps) Complete 2-4 sets of: 4 minutes @ 85%: 6 MB/Stone to Shoulder (3 per side) 9 Ring-Rows 12 Plank Burpee Lateral Box Step-overs (6/leg) 4 minutes Airdyne @ Conversation Pace

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