Tuesday, September 2, 2014

Wednesday September 3rd

09-03-14

Touch and Go Power Clean
2-2-2-2-2-2-2
(choose a weight that is about 75% of max, don't go too heavy. Working on form)

5x3 Box squats starting at 75% of 1RM, build.
*rest 2 minutes between sets

100 kb swings for time

Thursday, August 28, 2014

Thursday August 28th

8-28-14

W.O.D.
For Time:
5 Cleans- heavy
5 rounds of Cindy (5 pull ups, 10 push ups, 15 air squats)
2,000m row
5 rounds Cindy
5 Cleans

Tuesday, August 26, 2014

Wednesday August 27th

8-27-14

W.O.D.
14 min EMOM:
Odd-6 Push Press
Even-6 Strict Pull-ups

6 min AMRAP:
4 pistols
8 burpees
12 SDHP with KB
16 KB swings


Monday, August 25, 2014

8-25-14

Monday 8-25-14

Find 1 RM Back Squat

Then:
3x500m row sprints with a partner

Sunday, August 10, 2014

Monday August 11th

Back to School Prep! It's school time again, within the next 3 weeks everyone will be back in school and learning to juggle school work, workouts and sports. Remember to talk to me about what sports you are starting and when you will be working out at school as well as CrossFit.

08-11-14
Benchmark Monday!
"Helen"
3 RFT
400m run
21 KB swings 53/35
12 Pullups

Tuesday, June 24, 2014

Wednesday June 25th

6-25-14

W.O.D.
10 min EMOM
3 strict press

2 rounds
5 wall climbs
10 box jump overs
15 hang squat cleans
20 kb swings
25 overhead walking lunges
30 cal row
rest 5 min

Wednesday, June 4, 2014

Wednesday June 4th

06-04-14


Focus:
Snatch


W.O.D.
Buy in: 150 Double Unders
5 Rounds:
10 DB push press
10 Box Jump overs
15 Sit ups