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CROSSFIT 13/08/2019

A. Strength (00:15-00:35) DB Floor Press – neutral grip: 2/5 x 6. Rest 60s.– take 2 warm-up sets to build in weight, then 5 „work sets“ of 6 with the same challenging weight. B. Conditioning (00:35-00:55) Note: The metcon for today is going to test your ability to remain consistent with your output across all […]

INTERMEDIATE 12/08/2019

A. Strength 3 sets of Station 1 – Phily Press (right) x 8 reps Station 2 – Phily Press (left) x 8 reps Station 3 – Supinated-Grip Bent-Over Barbell Row x 8 repsStation 4 – Hollow Hold x 45 seconds B. Conditioning AMRAP 10 min10 Calories of Assault Bike 10 L-Seated Dumbbell Presses 10 Stationary […]

CROSSFIT 12/08/2019

A. Strength (00:15-00:40)1) Conventional Deadlift against a (green) band: 5-4-3-2-1+. Rest 2:00– build to a 1RM. This was last tested on 29. April. – Beginner: 6 x 3 (with a band if possible) at a moderate weight.2) Power Clean + Front Squat: Build to Metcon weight in 3 sets of 1 rep of each movement […]

INTERMEDIATE 10/08/2019

A. Warmup10 OH Plate Lunges10 Seated Plate Presses10 Plate Pushups1sm round run B. SkillEMOM fot (3 sets) of:Interval 1 – Full Support Hold on Low Rings x 20 secondsInterval 2 – Catch Position Hold on Bar/Box x 10 secondsInterval 3 – Freestanding Handstand Holds / Donkey Kicks x 30 seconds effortInterval 4 –  Burpee Pull-Ups x 30 seconds effort C. […]

CROSSFIT 90 – 10/08/2019

A. Warmup (09:30-09:45)2 min light row10 Kang Squats10 Shoulder Mobility10 Front Squats10 Strict Press10 Bent Over Row (sup) B. Strength (09:45-10:10)Alternating OTM for 12 minutes (6 Rounds) – 66% of 3RM Back Squat Odd Minutes – 3 Front SquatsEven Minutes – 6 Back Squats C. (weighted) Odd Object Conditioning (10:10-10:35) TC: 20min3-4 Rounds400m Run (3 […]

INTERMEDIATE 09/08/2019

A. Strength (00:15-00:40) Every 90 seconds for 3 rounds for quality (23 min) Station 1 – Left Leg Bulgarian Split Squat x 6-8 reps Station 2 – Right Leg Bulgarian Split Squat x 6-8 reps Station 3 – Kettlebell Windmill (Left) x 6 reps Station 4 – Kettlebell Windmill (Right) x 6 reps Station 5 […]

CROSSFIT 09/08/2019

A. Strength (00:15 – 00:35) The purpose of the close grip bench press is to emphasize the triceps where most are weak – there should be no internal rotation and you should be using your triceps synergized with the lats as the primary mover. Last tested on 4/5. 1) Close Grip Bench Press: 5-4-3-2-1+. Rest […]

INTERMEDIATE 08/08/2019

A. Prep for WODEvery 90 seconds, for 12 minutes (2 sets of each):Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)Station 2 – 60 seconds of Side-Plank Hold (Left Side)Station 3 – 60 seconds of Band Pull-ApartsStation 4 – 60 seconds of Side-Plank Hold (Right Side) B. Conditioning In teams of 2, […]

CROSSFIT 08/08/2019

A. Strength (00:20- 00:60) 1) Wide Stance Box Squat: 3/5 x 5 @70% of last Monday’s 3RM or 55% of 1RM Back Squat, every 90s. 2) KB Squat Jumps: 1/4 x 5. Rest 60s.– max height on each rep B. ConditioningOnce you pick the barbell up you should be able to complete each set of […]

INTERMEDIATE 07/08/2019

A. Prep for WOD Core Tabata B. Conditioning (00:20-00:50) 5 rounds for time of:400 Meter Run30 Push-Ups20 Wall Ball Shots (20/14 lbs)10 Strict Pull-Ups C. Accessory Rollback Triceps Extensions: 4 x 12. Rest 60s.

CROSSFIT 07/08/2019

A. Prep for WOD (00:05- 00:20) Core Tabata B. Conditioning (0:20-00:50) For time with a partner:2k Farmer Carry (32, 24)30:00 Time CapGoal: Complete 100 meter intervals for the duration – 100% effort. C. Accessory Core Tabata

INTERMEDIATE 06/08/2019

A. Strength (00:15-00:27) EMOM 12 minutes (3 sets) of:Interval 1 – Ring Pull-Ups Scaled x 10 repsInterval 2 – Full Support Hold on Low Rings x 20 secondsInterval 3 – Handstand Marching on Box x 30 repsInterval 4 – Kick to Handstand on Wall Scaled x 40 seconds B. Conditioning (00:35-00:60)5 sets for max reps, […]

CROSSFIT 06/08/2019

A. Strength (00:15-00:35) 1a) Pull-up Clusters: 1 warmup set3 x 5-4-3 (10s). No rest.– Wide Grip Pullup + Wide Grip Chin-up + Close Grip Chin-up– Add weight if needed, one set will equal 5 reps with a wide overhand grip, 4 reps with an underhand grip (just outside shoulder width) and 3 reps with an […]

INTERMEDIATE 05/08/2019

A. Strength 3sets ofStation 1 – Back Squat x 10 reps Station 2 – Supine Ring Rows x 10-12 reps Station 3 – Side Plank x 45 seconds each side B. Conditioning3 rounds for time of:200 Meter Run (2rounds) 12 Dumbbell Thrusters12 Burpees C. . Accessory Rollback Triceps Extensions: 4 x 12. Rest 60s.

CROSSFIT 05/08/2019

A. Strength (00:15-00:35)1) Power Clean: Build to a 1RM. Rest 2:00– Beginner: Perform sets of 2-3 reps x 8-10 sets working on technique and adding weight if form permits.2) Squat Clean Thruster Warm-up x 2-3 sets of 1. Rest 60s. B. ConditioningThis metcon should be quick and performed around 90-95% effort. You should be able […]

INTERMEDIATE 03/08/2019

A. Prep for WOD B. Conditioning AMRAP (with a Partner) in 21 minutes 21 Wall Ball Shots (20/16 lb)21 Kettlebell Swings (32/20kg) 21 Box Jumps (24/20 in) 21 Plate Burpees (onto 20 kg bumper plate)

INTERMEDIATE 02/08/2019

A. Strength 3 sets of eachStation 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps Station 2 – Dumbbell Death March x 20 steps Station 3 – Nose-to-Wall Handstand Hold x 60 seconds B. CondtioningFor time:30 Calories of Rowing 40 V-Ups50 Kettlebell Swings C. Acessory Banded Alphabets x 3 sets on each side. Rest as […]

CROSSFIT 02/08/2019

A. Strength (00:15 – 00:35) Push Jerk: Build to a 1RM. Rest 2:00– Beginner: Work technique and add weight if from permits. B. Conditioning (00:35-00:50) Every 3:00 x 5 sets:10 C2B Pull-ups15 Push-ups45 Double Unders C. Acessory Banded Alphabets x 3 sets on each side. Rest as needed.

INTERMEDIATE 01/08/2019

A. Prep for WOD B. Conditioning (00:20-00:55)in teams of 3, complete the following for time: 1200 Meter Relay Run (9rounds) 120 Kettlebell Swings90 Jumping Lunges or Alternating Reverse Lunges60 Box Step-Overs with Dumbbells1200 Meter Relay Run (9rounds) 120 Kettlebell Swings90 Jumping Lunges or Alternating Reverse Lunges60 Box Step-Overs with Dumbbells1200 Meter Relay Run Only one […]

CROSSFIT 01/08/2019

A. Strength (00:15- 00:35) 1) Wide Stance Box Squat: 3/5 x 5 @60% of Monday’s 3RM or 50% of 1RM Back Squat, every 90s. 2) KB Squat Jumps: 1/4 x 5. Rest 60s. – max height on each rep. 3) Warm-up Deadlift/T2B for Metcon – 3 total sets done as a superset of each. B. […]