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INTERMEDIATE 10/05/2019

A. Strength (00:15-00:35) Every 90 seconds, for 18 minutes (3 sets) of:Station 1 – Front Squat or Goblet Squat x 5 reps Station 2 – Chin Ups x 5-6 reps Station 3 – Reverse Snow Angels x 15 reps @ 2020Station 4 – Hollow Rocks or Hollow Hold x 45 seconds B. Conditioning21-15-9Wall Ball ShotsBurpees

CROSSFIT 09/05/2019

A. Strength (00:15 – 00:50) 1) Wide Stance Box Squats: 3 warmup sets8 x 3 @55-65% of Back Squat 1RM– 15” Parallel Box 2) Seated Dynamic Box Jumps: 1 warmup set 5 x 3, every 60s. Note: This is week 2 of our dynamic effort work. All sets should be fast/explosive but executed with perfect […]

INTERMEDIATE 09/05/2019

A. Strength Every 90 seconds, for 18 minutes (3 sets of each):Minute 1 – Supine Ring Rows x 8 reps Minute 2 – Strict Toes to Bar x 6-8 reps Minute 3 – Handstand Hold x 45-60 secondMinute 4 – L-Sit (or L-Sit progression) x 45 seconds (accumulated) B. Conditioning 2 sets for max reps:3 […]

INTERMEDIATE 08/05/2019

A. Strength4 sets of:Romanian Deadlift x 6-8 reps Bat Wings x 6 reps (https://www.youtube.com/watch?v=1K1L72HeeKI)(hold KBs/DBs in the top position for 5 full second each rep) Plank Hold x 30-45 seconds B. Conditioning3 rounds for time of:20 Single-Arm Alternating Dumbbell Snatches20 Jumping Lunges10 Strict Pull-Ups C. Acessory Single Leg Glute Bridge: 3 x 15 ea. No […]

CROSSFIT 08/05/2019

A. Prep for Conditioning (00:03 – 20:00) With a partner and two light KBS:100 Meter Farmer Carry (50 meters each)100 Meter Front Rack Carry (50 meters each)100 Meter Asymmetrical Carry (50 meters each) Then grab plates and boxes and complete,10 Walking OH Lunges (each athlete)10 Ground to Overhead with a plate (each athlete)10 Alternating Step-ups […]

INTERMEDIATE 07/05/2019

A. Conditioning 1 AMRAP 15 500 Meter Row20 Alternating Cossack Squats (if possible with Kettlebell Goblet Hold)20 Single-Arm Kettlebell Presses (10 each arm) Rest 5 minutes, and when the running clock reaches 20:00… B. Conditioning 2 AMRAP 15 20/15 Calories of Assault Bike40 Push-Ups20 Wall Ball Shots C. Acessory 1a) Banded Facepull-apart: 4 x 15. […]

CROSSFIT 07/05/2019

A. Strength (00:15-00:35) 1) Close Grip Floor Press: 3/5 x 4 @75% of 4/26. Rest 90s.2) Strict T2B/Push-up Warm-up x 5 minutes. Note for 1)  These do not have to be ”speed sets” and all reps should be ”controlled” meaning the eccentric should take roughly 2 seconds with an explosive concentric phase. B. Conditioning (00:35-00:55) […]

INTERMEDIATE 06/05/2019

A. Strength (00:15-35)4 sets of: Dumbbell Bench Press x 10-12 reps Kettlbell Swings x 25 reps Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111 B. Conditioning (00:35-00:55)6 sets of: 10 Dumbbell Push Presses 10 Box Step-Ups with Dumbbells Rest 60 seconds after each rounds

CROSSFIT 06/05/2019

A. Strength (00:15-00:40) 1) 1 1/4 Front Squat: 3-3-3-3-3-3. Rest 2:00 – Build to a 3RM. 2) Metcon Prep: Power Snatch: 3 x 5, fast touch n go reps with desired metcon weight. Rest 60s. Note: The purpose of the 1 1/4 Squat is to provide time under tension and reinforce the bottom position of […]

INTERMEDIATE 04/05/2019

Teamwork makes the dream work…. Warmup: Partner up and grab medballs and KettlebellsComplete 2 sets of 10 each person:20 Wall balls20 Russian KBS20 Hand Release Push-up / Box Pushups20 T2B or Kneeraises200 Meter Run together B. Teamcondi With your partner:AMRAP 8min:8 Wall balls (20, 14)8 KBS (32, 24)*One athlete completes a full round Rest 60s […]

Crossfit 90 – 04/05/2019

ODD OBJECT SATURDAY: Push yourself mentally! Warmup:Cyclical WorkoutAMRAP 6:10/10 Single Arm KB Snatch10/10 Single Arm KB Front Rack Squats30m/30m Single Arm Front Rack Carry 5 AMRAPS for 10 min each, 3 min rest between rounds: 1) Pec Flyes & Rope Pulls & Hammer CurlsDB Pec Flyes: Max effort with a weight you can use for […]

CROSSFIT 03/05/2019

A. Strength 1) Push Press: 5-4-3-2-1+. Rest 2:00– 3-4 singles above 90% building to a new 1RM– Beginner: 7 x 4 only adding weight if form permitsinbetween 1-Arm KB Rows: 4 x 10 per arm– Neutral grip B. Conditioning For time:100 Double Unders25 Push Press (42,5, 30)75 Double Unders20 Push Press (60, 42,5)50 Double Unders15 […]

INTERMEDIATE 03/05/2019

A. Strength (00:15-00:35) 4 sets of:Back Squat x 8-10 reps (slow decent, explosive getup) Strict Pull-Ups x 8-10 reps Hollow Rocks or Hollow Hold x 30-45 seconds B. ConditioningAMRAP 7 minutes of: 6 Dumbbell Thrusters12 V-Ups12 Kettlebell Swings C. Acessory Banded OH Triceps Extensions: 4 x 15

INTERMEDIATE 02/05/2019

A. Prep for Wod (00:10 – 00:20) B. Conditiioning (00:20 – 00:40) AMRAP 40 min: 400 Meter Run 20 Jumping Lunges 20/15 Calories of Assault Bike 20 Jumping Lunges 40/30 Calories of Rowing

CROSSFIT 02/05/2019

A. Strength (00:15 – 00:60) 1) Wide Stance Box Squats: 3 warmup sets8 x 3 @50-60% of Back Squat 1RM– 15” Parallel Box 2) Conventional Speed Pull Deadlift: 3 warmup sets EMOM 6 x 2 @50% of Monday using the same band 3) Seated Dynamic Box Jumps: 1 warmup set 6 x 3, every 60s. […]

CROSSFIT 01/05/2019

A. Strength (00:15-00:40) 7 min of Farmer carry 7 min of Sled pull 7 min of Sled push one athlete works 30 seconds without resting B. Conditioning in teams of 2 YougoIgo for 10 min 5 min of max DB ManMakers (Score is Reps x weight) 5 min of max Turkish getups (Score is Reps […]

CROSSFIT 30/04/2019

A. Strength (00:15-00:40) 1) Close Grip Floor Press: 3/5 x 5 @70% of Last Friday. Rest 90s.2) Warm-up Metcon Movements B. Conditioning (00:40-00:55) AMRAP 15: 5 strict HSPU 10 Burpee Pull-ups 15/10 Calorie Bike (or 20/15 Calorie Row) C. Acessory50 Pulldowns 50 Banded Facepull-aparts 50 Banded pull-aparts (supinated grip) *Goal to do all 150 reps […]

INTERMEDIATE 30/04/2019

A. Strength 4 sets of: Single Arm Overhead Press x 8-10 reps each arm B. Conditioning AMRAP 10 min: 10 Push Presses (Barbell or Dumbbells) 10 Alternating Reverse Lunges with DB/KB Farmer’s Carry 5 Strict Pull-Ups C. Acessor Every 90 seconds, for 6 minutes (2 sets of each): Station 1 – Reverse Wall Snow Angels […]

CROSSFIT 29/04/2019

A. Strength (00:15-00:40) Conventional Deadlift against a band 5-4-3-2-1+. Rest 2:00– build to a 1RM.– Beginner: 6 x 3 (with a band if possible) at a moderate weight. B. Conditioning (00:40-00:55) For time:15-10-5Power Cleans (70, 45)Front Squat (70, 45) C. Acessory Reverse Crunch + Deadbug: 3 x 10

INTERMEDIATE 29/04/2019

A. Strength 4 sets of Station 1 – 20 Russian Kettlebell SwingsStation 2 – Dumbbell Front Squats x 12-15 reps Station 3 – Supine Ring Rows x 10-12 reps Station 4 – weighted Plank Hold x 60 seconds B. Conditioning For time:750 Meter Row25 Burpee Box Jump or Step-Overs C. Acessory Reverse Crunch + Deadbug: […]