• 141203 Wednesday

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    Main – CrossFit (No Measure) AMRAC in 10 minutes with Mobility + 5-10: BTN Thruster, C2B Pull-up (Strict Rnd 1), Tire Flip, Tire Drag (20-50m). Strength/Skill Development Spend 15 minutes cycling b/w A1/2: A1. : Deadlift (x 2-4 ) A2.: Weighted Dip (x 2-4 ) A2. : Weighted Ring Dip (x 2-4 ) WOD Rest […]

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  • 141202 Tuesday

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    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 4-8: Sumo Good Morning, Paused 1-arm Waiter’s Squat, Slammer, Inv Burpee. Strength Development Take 20 Minutes to alternate between A1/2: NTE 6 Rounds. A1. : Back Squat (@ 30X1; 3-5 ) A2. : 1-arm Farmer’s Carry (x 40m/arm ) WOD A2. ,: Metcon […]

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  • 141201 Monday

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    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 6-12: Back Squat, Wall Ball, Barbell Row-2s pause against chest, RKBS. Strength Development Take 16 Minutes to alternate b/w A1-3 NTE 4 Rnds. A1.: Power Clean (TnG x 3-5) A2. : 1-arm DB OH Carry (x 30-60m/arm ) A3. : Burpees (x 5 […]

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  • 141130 Sunday Recovery

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    Main – CrossFit Recovery 1.4 (AMRAP – Reps) Complete 1-3 Sets of: AMRAP in 10 min @ 80% 8 Goblet Squats 12 1-arm DB SDHP alt (6/arm) 8 Plank Burpee Box Step-over (4 per side) 60s Row for Cals Rest 5 minutes b/w sets

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  • 141129 Saturday Everyday Warrior Wk 4

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    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 3-6: BTN Press, C2B Pull-up (Strict Rnd 1), Ground to OH (Build to workout weight), Single Leg DB Deadlift. Strength Development Take 17 Minutes to alternate b/w A1/2: A1. : Sumo Deadlift (x 3-5) A2. : 1-arm DB Press (x 3-5/arm ) WOD […]

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  • 141128 Friday

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    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 4-8: Axle Front Squat, Deadlift-TnG, Push-up, Wall Ball. Strength Development A. : Stone to Shoulder (x 4-6 alternating (2-3/side) ) With stone or medicine ball take object from ground up to shoulder. 1 step or 2 step method is appropriate. Spend 12 Minutes […]

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  • 141127 Thursday DIY WOD

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    Main – CrossFit (No Measure) 5 Minutes of movement/mobility: Jumping Jacks Sampson Stretch Plank Burpees Sit-ups WOD A. : Metcon (3 Rounds for reps) Complete 3 sets of: 1 Minute Squats 1 Minute Lunges 2 Minutes Side Plank (1 Minute/side) Rest 1 MinuteNote reps for Squats & Lunges B. : Annie (Time) 50-40-30-20-10 Double-unders Sit-upsFocus […]

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  • 141126 Wednesday

    Grandmother & granddaughter

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 2-10: Axle Front Squat, Man-maker, Strict C2B Pull-up, Box Jump (Step-down Rnd 1). Strength/Skill Development Spend 18 Minutes working between A1/2 NTE 5 Rounds: A1. : Good Mornings (@ 30X1; 4-8) A2. : 1-arm DB OH Carry (x 40-80m/arm -tough) Partner WOD Metcon […]

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