• 150118 Sunday Recovery

    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.

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  • 150117 Saturday

    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. : […]

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  • 150116 Friday

    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 […]

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  • 150115 Thursday

    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; […]

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  • 150114 Wednesday

    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 […]

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  • 150113 Tuesday

    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) […]

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  • Treat While you Train: Upper Body Mobilty with Mado

    Treat While you Train: Upper Body Mobilty with Mado

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  • 150112 Monday

    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; […]

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