• 150219 Thursday

    150219 Thursday

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 3-10: Bent-over Supinated Barbell Row, Snatch Press-under, Sumo Good Morning, DB Manmaker. Strength Development Spend 20 Minutes alternating A1/2: A1.: Front Squat (@ 20X1; 5-8) A2. : Weighted C2B Pull-up (@21X0; 5-8) Partner WOD Metcon (AMRAP – Reps) AMRAP DB ManMakers in 10 […]

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  • 150218 Wednesday

    150218 Wednesday

    Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 5-10: Back Squat, Wall Ball, Toes 2 Bar, MB Get-up. Strength/Skill Development Take 15 Minutes to work through A1/2: A1. : 1-arm DB Snatch (x 10-alternating arms) A2. : Weighted Dip (@ 20X1; 6-10) A2.: Weighted Ring Dip (@ 20X1; 6-10) WOD […]

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  • 150217 Tuesday

    150217 Tuesday

    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 2-8: Romanian Deadlift, Wall Walk/Axle Press, KBS, H/R Push-up. Strength Development Spend 15 Minutes cycling A1/2: A1. : Romanian Deadlift (@ 30×1; 2-4 Rest 30s) A2. : Handstand Push-ups (Strict AMRAP -1) A2. : Axle Shoulder Press (@ 30X2; 4-8 ) WOD Metcon […]

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  • 150216 Monday

    150216 Monday

    Main – CrossFit (No Measure) AMRAC in 7 minutes with Mobility + 3-6: BTN Thruster, C2B Pull-up (Strict Rnd 1), Box Jump-step down, Kip Swing. Strength/Skill Development Spend 20 Minutes alternating b/w A1/2 NTE 5 Sets. Choose one of the 3 options for A2: A1.: Squat Clean Thruster (x 2-4 Reps (TnG as able)) A2. […]

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  • 150215 Sunday Recovery

    150215 Sunday Recovery

    Main – CrossFit Recovery Row Intervals 1 (6 Rounds for distance) Complete 4-6 Rounds of: Row 90s for distance @ moderate pace Rest 30s Side Plank 30-45s per side Rest 30s b/w sides Rest 1 minute walking before returning to rower. Goal: Slightly more distance per round. Note total time worked in comments for results.

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  • 150214 Saturday

    150214 Saturday

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-8: BTN Thruster, Good Morning, Toes 2 Bar, Burpee Box Jump Over. Strength Development : Clean Complex #1 (Spend 15 Minutes Building to a Tough Complex) Power Clean + 1 Front Squat, Hang Power Clean + 2 Front Squats WOD A. : Metcon […]

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  • 150213 Friday

    150213 Friday

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-8: Power Clean -TnG Practice, Wall Ball, C2B Pull-up (Strict Rnd 1), BTN Press. Strength/Skill Development Spend 18 Minutes cycling between A1/2: A1. : Sumo Deadlift (@ 31X1; x 3-5) A2. : 1-arm DB Press (@30X1; 3-6) WOD Metcon (AMRAP – Rounds and […]

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  • 150212 Thursday

    150212 Thursday

    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 4-8: 1-arm DB SDHP–>1-arm DB Snatch, H/R Push-up, Toes 2 Bar (Strict Rnd 1), Rebounding x 15-20s. Strength Development A.: Axle Front-Rack Walking Lunge (x 12-20 steps. Rest 90s x 3.) B. : 1-arm Farmer’s Carry (10 MIn to build to a moderately […]

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