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INTERMEDIATE 22/09/2021

A. strength4 sets of: Back Squat x 6 reps @ 32X1 Valslide Leg Curls x 8-10 reps @ 3011 B. In teams of 2, complete 6 sets each for time of: A: 20/15 Calories of Assault Bike / Row partner B performs Core work by coach Time Cap = 24:00

CROSSFIT 22/09/2021

0. Warmup (00:05-00:15) Tabata Ring Row variations Tabata Pushup variations A. Strength (00:15-00:30) 3sets Station 1 – Snatch-Grip Romanian Deadlift x 8 reps Station 2 – Single-Arm Dumbbell Row x 8 reps each Station 3 – Side Plank x 45 seconds each side B. Conditioning (00:35-00:60) 10 Rounds: 200 Meter Run (run 2 rounds if […]

INTERMEDIATE 21/09/2021

A. StrengthEvery 90 seconds, for 18 minutes (3 sets) of:Station 1 – Romanian Deadlift x 8-10 reps @ 40X1Station 2 – Single-Arm Overhead DB Press x 8-10 reps @ 2111 (left arm)Station 3 – Single-Arm Overhead DB Press x 8-10 reps @ 2111 (left arm)Station 4 – Strict Toes to Bar or Hanging Leg Raises […]

CROSSFIT 21/09/2021

A. Skill (00:20-00-40) invest 15 min of technique drills in following lifts and work up to a complex with 10% more of your WOD weight Power Cleans Front Squats Hang Squat Cleans Power Clean and Jerks Clusters B. Conditioning (00:45-00:60) 5 Rounds: AMRAP 2: 2 Rounds Strict Cindy Max Reps Barbell Movement (60/42,5) Rest 1 […]

INTERMEDIATE 20/09/2021

A. Skill work up to a 2 rm TGUP in 6 min then KB Complex for 6 min increasing weight every round 5 oa swings left5 oa cleans left 5 oa push press5 snatch 5 oa thruster left— — — — — — — — 5 oa swings right5 oa cleans right5 oa push right5 […]

CROSSFIT 20/09/2021

A. Strength (00:15-00:40) Frontsquat 2 sets @ 10 reps @60 of 1 rm 3 sets @ 5 reps @75% of 1 rm 1 set @ 3 reps @80-85% of 1 rm then work on your OH Squat work up to working weight B. Conditioning (00:40-00:56) 5 Rounds: 30 Double Unders 15 Thrusters (35/25) Directly Into… […]

ENDURANCE 14/09/2021

A. Prep for Rowing B. Conditioning 5 x 2.000m with increasing beat rate 20-26 / 2 min. locker 2.000 Meter long intervals. 1st 1.000m with 20 spm, 2nd 500m with 22 spm3rd 250m with 24 4th 250m with 26.

INTERMEDIATE 18/09/2021

A. Every 90 seconds, for 18 minutes (3 sets) of:Station 1 – Bulgarian Split Squat (Left Leg) x 8 reps @ 30X1Station 2 – Bulgarian Split Squat (Right Leg) x 8 reps @ 30X1Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111Station 4 – Ab-Wheel or Barbell Rollouts x 8-10 reps @ […]

CROSSFIT 18/09/2021

Warm-Up. Lunge Matrix x 3 steps to each position Followed by… Three sets of: Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115 Med Ball Rotating Slams (Right) x 10 Reps Rest as needed Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115 Med Ball Rotating Slams (Left) x 10 Reps Rest as […]

INTERMEDIATE 17/09/2021

A.Every 90 seconds, for 18 minutes (3 sets):Station 1 – Dumbbell Death March x 14-16 steps @ 3011Station 2 – Slider Hamstring Curls x 10-12 reps @ 2111Station 3 – Hollow Body Hold x 60 secondsStation 4 – Seated Overhead Dumbbell Press x 12 reps @ 2111 B.For time:40/30 Calories of Assault Bike60 Kettlebell Swings30 […]

CROSSFIT 17/09/2021

A.Condi For time: 24/18 Calories of Assault Bike 12 Devil’s Presses (50/35 lbs) 20/14 Calories of Assault Bike 10 Devil’s Presses (50/35 lbs) 16/10 Calories of Assault Bike 8 Devil’s Presses (50/35 lbs) 12/6 Calories of Assault Bike 6 Devil’s Presses (50/35 lbs) B. Core EMOM for 15 minutes (3 sets): Minute 1 – 45-second […]

INTERMEDIATE 16/09/2021

A.Every 5 minutes, for 25 minutes (5 sets) for times:400 Meter Run (2rounds) 12 Strict Pull-Ups24 Push-Ups Please note times for each of the six sets. B.Every 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 […]

CROSSFIT 16/09/2021

A. StrengthBench Press / Yoke Bench Press* Set 1 – 5 reps @ 80-85%* Set 2 – 4 reps @ 85-90%* Set 3 – 3 reps @ 90-95%* Set 4 – 2 reps @ 95-98%* Set 5 – 1 rep @ 100-105%Rest 2-3 minutes between sets. B. Conditioning3 rounds for time of:30/20 Calories of Rowing15 […]

INTERMEDIATE 15/09/2021

A.strength3 sets of:Half-Kneeling Landmine Press x 8-10 reps each @ 2111 Side Plank Hold x 45 seconds each sideRest 60 seconds B.AMRAP 15min200 Meter Run20 Alternating Dumbbell Snatches25 meter Single-Arm Dumbbell Overhead Walking Lunges (55/35 lbs – 12,5meter-down and back, switch arms on return back)

CROSSFIT 15/09/2021

A.Mobility 20 min of Animal Flow & Core Action B. Conditioning In teams of 2, AMRAP 30 minutes of: 400 Meter Run30 Box Jumps (24″/20″)30 Wall Ball Shots (20/14 lbs) Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform […]

INTERMEDIATE 14/09/2021

A.3 sets of:Deadlift x 6-8 reps Dumbbell Shoulder Press x 8-10 reps Dumbbell Alternating Reverse Lunges x 10 reps each leg @ 10X1 Plank from Elbows x 45 seconds B.3 sets of:Against a 2-minute running clock AMRAP: 5 Burpees10 Kettlebell SwingsRest two minutes between sets and pick up where you leave off after each set. […]

CROSSFIT 14/09/2021

A. Skill & Strength Every 90 seconds, for 18 minutes (12 sets) of:Clean & Jerk x 1 rep Start at 60% and build each set to today’s “heavy.” B.Condi For time:40/30 Calories of Assault Bike40 Burpee Pull-Ups(pull-up bar 20 cm above standing reach)

INTERMEDIATE 13/09/2021

3 rounds with a medicine ball: Straight-Leg Sit-Ups x 10 reps (arms locked out in overhead position) Turkish Get-Ups x 2 reps each side Stiff-Leg Sumo Deadlifts x 10 reps Ball Slams x 10 reps Then… With a continuous running clock, perform the following for times: 0:00 – 75/50 Calories of Assault Bike or 1000 […]

CROSSFIT 13/09/2021

A. Gymnastic Ring Work Ring holds Ring pullsRing transitions B. Condi (TC 40 min) For time:1500 Meter Row100 Air Squats50 Alternating Dumbbell Snatches (50/35 lbs)1200 Meter Run (2 big rounds) 1000 Meter Row60 Air Squats30 Alternating Dumbbell Snatches (50/35 lbs)800 Meter Run (1 big 1 small) 500 Meter Row40 Air Squats20 Alternating Dumbbell Snatches (50/35 […]

CROSSFIT 11/09/2021

A. Deadlift: *Set 1 – 5 reps *Set 2 – 3 reps *Set 3 – 1 reps *Set 4 – 5 reps *Set 5 – 3 reps *Set 6 – 1 reps (Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2) During your […]