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INTERMEDIATE 14/03/2019

A. Strength (00:15-00:35)3 sets of:Dumbbell Walking Lunge x 20 steps B. Conditioning (00:35 – 00:55) AMRAP 5 minutes of:20 Double-Unders10 Russian Kettlebell Swings Rest 60 seconds, and then… AMRAP 5 minutes of:5 Dumbbell Man-Makers10 Box Jumps (or Step-Ups) Rest 60 seconds, and then… AMRAP 5 minutes of:5 Toes to Bar10 Air Squats

CROSSFIT 14/03/2019

A. Strength (00:15 – 00:35) Deadlift + Power Clean + Squat Clean Complex5 x 2 + 1 + 1Then,8 Sumo Stance RDLs x every 90s x 4 sets B. Conditioning (00:35-00:55) 2 x Row, 2x Bike, 2x Ski Erg, 2x Sledpull, 2x Sledpush, 2xBurpee over Box, 2x Line Sprints 30 seconds @90% of full effort60 […]

INTERMEDIATE 13/03/2019

A. Strength (00:15-00:40) 4 sets of:Russian Step-Ups x 10 reps each leg Single-Arm Dumbbell Press x 8 reps each 100-Meter Suitcase Carry + Waiter’s Carry(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)Rest 30 seconds B. Conditioning (00:40-00:50)AMRAP 10 minutes of:10 […]

CROSSFIT 13/03/2019

A. Strength (00:15-00:35) 1a) Close Grip Bench Press: 4 x 51b) Legless Rope Climb: 4 x 1-2 / OR Towel Pullups 5 reps – Start at 60% set 1, 70% set 2, 80% for set 3, 85% set 4 B. Conditioning For time:9-15-21 (run 400 Meter after each set)Hang Power Snatch (42,5, 30)T2B C. AccessoryDB […]

INTERMEDIATE 12/03/2019

A. Strength (00:15- 00:35) Every 90 seconds, for 18 minutes (3 sets of each):Station 1: 6-8 Rolls to CandlestickStation 2: 45-60 second Nose-to-Wall Handstand HoldStation 3: Ab-Wheel or Barbell Roll-Outs x 12-15 reps B. Conditioning (00:35 – 00:59)EMOM for 24 minutes (6 sets of each):Minute 1 – 12/8 Calories of Assault Bike (or 200/150 Meters […]

CROSSFIT 12/03/2019

A. Bodyweight Skill EMOM 12:Minute 1: 30sec Hollow HoldMinute 2: 30sec Handstand HoldMinute 3: 10-15 Inverted Rows w. 1 sec pause, pronated grip ( install barbell in squatrack and pull to chest) Minute 4: 15 meter Bottoms-up KB Carry each side (90 degrees hold) B. Conditioning AMRAP 14min with a partner igoyugo:100 Air Squats80 Calorie […]

INTERMEDIATE 11/03/2019

A. Strength (00:15- 00:35)EMOM for 15 minutes (3 sets of each):Staiton 1 – Goblet Squat x 6 reps Station 2 – Philly Press (Lefthand) x 8 reps (Lunge forward with right foot and press with left hand, knees should not be touching ground) Station 3 – Goblet Squat x 6 reps Station 4 – Philly […]

CROSSFIT 11/03/2019

A. Strength (00:15-00:35) Barbell Glute Bridge: 5 x 5– Take 3 sets to build to work weight– Perform all 5 sets with one weight (the work weight should be established after 3 sets– Hold the top of movement squeeze each rep for 1sec B0. Prep for Conditioning Power Clean + Thruster: 3 x 2 + […]

INTERMEDIATE 09/03/2019

A. Prep for WOD B. Condititoning In teams of 3, alternating complete rounds, AMRAP 15 minutes of:7 Burpees7 Dumbbell Thrusters7 Box Jump or Step-Overs Rest until the running clock reaches 20:00, and then… In teams of 2, alternating complete rounds, AMRAP 15 minutes of9 Box Jump or Step-Overs9 Dumbbell Push Press9 Stationary Dips

INTERMEDIATE 07/03/2019

A. Strength (00:15-00:40)3sets of:Single-Leg Deadlift x 6-8 reps each leg Barbell Glute Bridges x 6-8 reps Side Plank x 45 seconds each side B. Conditioning (00:40-00:55)3 rounds for time:500 Meter Row21 Russian Kettlebell Swings12 Burpees C. Acessory Banded Pull-apart: 4 x 50– change grip every set i.e. supinated or pronated– this should be 50 continuous […]

CROSSFIT 07/03/2019

A. Strength (00:15-00:35) Snatch Deadlift + Power Snatch + Squat Snatch Complex:8 x 2 + 1 + 1 Then,1 Rep of Snatch adding weight until you miss B. Conditioning (00:35-00:51) EMOM 16:MINUTE 1: 30meter Heavy Farmer CarryMINUTE 2: 20 Bodyweight Walking LungesMINUTE 3: 30s Gymnastic PlankMINUTE 4: 10 Burpees

INTERMEDIATE 06/03/2019

A. Strength (00:15-00:30) EMOM,for 12 minutes (6 sets of each):Even: Goblet Squat x 8 reps Odd:Dumbbell Z-Press x 8-10 reps B. Conditioning (00:30-00:50) Against a 4-minute running clock, perform AMRAP of:3 Strict Pull-Ups6 Hanging Leg or Knee Raises12 Push-Ups24 Jumping Air Squats Rest 2 minutes between sets, and complete a total of 3 sets. Pick […]

CROSSFIT 06/03/2019

A. Strength (00:15-00:35) 1a) DB Bench Press, neutral grip: 4 x 8-10 repsrest 30 seconds and then directly into1b) Weighted Wide Grip Pull-up: 4 x 2 reps – take 2-3 ”ramp-up sets” then perform 4 challenging sets for both 1a and build to a heavy 2 B. Conditioning (00:35-00:50) AMRAP 7:Row 250 Meters1 legless Rope […]

INTERMEDIATE 05/03/2019

A. Strength (00:15-00:40) 3 sets of Supinated-Grip Bent-Over Barbell Row x 8 reps Dumbbell Death March x 20 steps Nose-to-Wall Handstand Hold x 60 seconds B. Conditioning (00:40-00:50) For max reps/calories:3 Minutes of Rowing3 Minutes of Kettlebell Swings3 Minutes of Assault Bike C. Accessory Banded Row from Plank: 4 x 8-12 each side