WOD

2/3/16 Wednesday

Posted at 02/03/2016 - 09:01

Mobility:

Take 15 Minutes to Mobilize Coaches Choice

Conditioning:

EMOM for 24 Minutes

E1 - 14 Box Jumps 24/20

E2 - 12 Push Press 135/95

E3 - 10 GHD Situps

E4 - 8 Front Squats

2/2/16 Tuesday

Posted at 02/02/2016 - 18:36

February Bonus:

For time

35 Wall Squats

35 Pushups

35 Kipping Pullups

Strength:

Establish a Max Bench Press

Conditioning:

10 Minute AMRAP of:

60 Bar Facing Burpees

30 OH Squats 95/65

10 Muscle Ups

 

2/1/16

Posted at 02/01/2016 - 10:31

Strength:

Take 15 Minutes to establish a max Back Squat

Conditioning:

CrossFit Open WOD 15.1

9 Min AMRAP of:

15 TTB

10 Deadlift 115/75

5 Snatch 115/75

Then immediatly go into a 6 min window to establish a Max Clean and Jerk

1/29/16 Friday

Posted at 01/29/2016 - 14:10

Strength:

EMOM for 10 Mintues

Build to a Max Front Squat

Conditioning:

Farewell Chelsey:

EMOM for 30 Minutes

5 Pullups

10 Pushups

15 Airsquats

1/27/16 Wednesday

Posted at 01/27/2016 - 13:05

Strength:

EMOM for 8 Minutes

1 Hang Squat Snatch + 1 Squat Snatch

Core:

10-8-6-4-2 reps each of: 

TTB 

GHD Situps

Conditioning:

5 HSPU

30 Double Unders *DU

10 HSPU

30 DU

15 HSPU

30 DU

20 HSPU

30 DU

 

1/26/16 Tuesday

Posted at 01/26/2016 - 18:51

Strength:

Incline Bench Press 

Work up to a 1 rep max

Conditioning:

For Time

Run 400 meters

21 -15-9 reps each of

Deadlift 225/155 

Ring Dips

Finish the workout with 400 Meter run

1/25/16 Monday

Posted at 01/25/2016 - 14:10

Strength:

Box Squat to parallel

Build to a 2 rep max

Core:

5 Ab Wheel Roll outs

Conditioning:

4 - 8 - 12 - 16 - 20 reps each of

OH Squats 95/65

Chest to Bar Pullups

 

1/22/16 Friday

Posted at 01/22/2016 - 10:31

Conditioning:

EMOM for 30 Minutes

E1 - 5 Front Squats from the floor 185/125

E2 - 10 Burpee Box jumps 24/20"

E3 - 10 Pullups

E4 - 10 GHD Situps

E5 - 12 Hand Release Pushups

1/21/16 Thursday

Posted at 01/21/2016 - 14:04

Cardio Test:

1000 Meter Row

or

800 Meter Run

for Time

Midline:

3 x 30 sec Nose and Toes Hold

Conditioning:

12 Minute Tabata Interval of:

Ball Slams 50/40

Ab Mat Situps

Push Press 65/45

2/20/16 Wednesday

Posted at 01/21/2016 - 14:01

Strength:

Sumo Deadlift

5 reps Every 90 Sec, work up to max weight

Core:

3 sets each of

3 Weighted Strict Pullups

13 Ab wheel roll outs

Conditioning:

12 Minute AMRAP of:

Russian KB Swings 70/53#

Wall Balls 20/14#

Round 1 - 3 reps, + 3 reps every round until time runs out

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