• 150206 Friday

    150206 Friday

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 5-10: 1-arm DB SDHP–> DB Snatch, BTN Thruster, Toes 2 Bar, Dip. Strength/Skill Development A. : Back Squat (7-10 x 3. Rest 3 Minutes) B. : Walking Lunge (x 12-16 Steps alternating. Rest 90s x 3. ) Add DBs in each hand as […]

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  • 150205 Thursday

    150205 Thursday

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-8: DB Single Leg Deadlift, Hang Squat Clean, C2B Pull-up (Strict Rnd 1) or Ring-Rows, H-R Push-up. Strength Development Take 18 Minutes to cycle A1/2 NTE 5 Rounds: A1. : Deadlift (@32X1; 4-6) A2. : 1-arm DB Press (@30X1; 4-6) WOD Metcon (Time) […]

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  • 150204 Wednesday

    150204 Wednesday

    Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 4-8: Back Squat, Toes 2 Bar (Strict Rnd 1), Wall Ball, KB Good Morning, Rebounding 15-20s. Strength/Skill Development Take 18 Minutes to cycle A1-3: A1. : Stone to Shoulder ( x 6-alternating arms) With stone or medicine ball take object from ground […]

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  • 150203 Tuesday

    150203 Tuesday

    Main – CrossFit (No Measure) AMRAC in 10 minutes with Mobility + 5-8: Deadlift, BTN Thruster, Toes 2 Bar, T-Push-up. Strength Development Take 18 Minutes to alternate b/w A1-2 NTE 5 Rounds. A1. : Axle Thruster (x 5-8 ) A2. : Kneeling Torso Row (@ 21X1; 4-6 ) WOD Metcon (AMRAP – Rounds and Reps) […]

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  • 150202 Monday

    150202 Monday

    Main – CrossFit (No Measure) AMRAC in 15 minutes with Mobility + 4-8: 1-arm Farmer’s Carry, Snatch Press Under, Renegade Row, 1-arm DB OHS, Plank Burpee Box Step-over. Strength/Skill Development Overhead Squat (@ 30X1; 6, 4, 2, 6. Rest 2 Minutes. ) WOD Complete 4 Rounds of A-C: A. : Metcon (AMRAP – Reps) 30s […]

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  • 150201 Sunday Recovery

    150201 Sunday Recovery

    Main – CrossFit Recovery 1.1 (No Measure) Complete 2-3 sets of: 30s 1-arm Farmer carry, Rt 30s Rest 30s MB Ground 2 OH 30s Rest 30s 1-arm Farmer carry, Lt 30s Rest 30s Agility ladder 30s Rest 30s 1-arm Farmer carry, Rt 30s Rest 30s Battling Ropes 30s Rest 30s 1-arm Farmer carry, Lt 30s […]

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  • 150131 Saturday

    150131 Saturday

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 2-8: Back Squat, Turkish Get-up, T-Push-up, C2B Pull-up (Strict Rnd 1). Strength Development Complete 4 Sets of A1/2: A1. : Back Squat (x 10 Focus on speed over load) Rest 10s b/f A2. Increase load as able to complete in 20s or less. […]

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  • 150130 Friday

    150130 Friday

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-8: Narrow-Grip High Pull Rnd 1 –> SDHP, Wall Ball, Box Jump (Step Down Rnd 1), 1-arm DB Press. Strength/Skill Development Push Press (x 2-4 x 6. Rest 2 minutes. ) WOD Metcon (Time) Complete 4 Rounds of: 8 Sumo DLHPs (Moderate NTE […]

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