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Tuesday 5 August 2014

Main – CrossFit Deadlift (Strict Form, Slow, Control 85% 1RM) Metcon (Time) For Time, 400m Run then, 4 Rounds 15 Pushups (hand release) 30KB Swings 24/16 400m Run RX+ 400m Run then, 4 Rounds 15 Pushups Strict chest to floor 30KB Swings 24/16 400m Run

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Monday 4 August 2014

Main – CrossFit Front Squat (Increase wt each ser up to 3rm) CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups

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Saturday 2 August 2014

Main – CrossFit Metcon (Time) Strength 8 Sets 2 Squat Cleans then 1 Split Jerk 5 Rounds for Time 6 Ring Dips 12 Burpees 24 Air Squats Rx+ 5 Rounds for Time 6 Muscle Ups 12 Burpees 24 Air Squats

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Friday 1 August

Main – CrossFit Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

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Thursday 31 July 2014

Main – CrossFit Power Clean (Technique) Push Press (Technique) Push Jerk (Tecnique) Metcon (AMRAP – Reps) 3 Rounds for Reps 1 Min Clean and Jerks 60/40 1 Min Double Unders 1 Min Rest Metcon (Time) 100 Wall Balls for Time

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Wednesday 30 July 2014

Main – CrossFit Barbell Row (Strict 10-1 Not for Time) Metcon (Time) 5 Rounds for Time 5 Deadlifts (100/70) 10 Pull Ups 15 Box Jumps Rx+ 5 Rounds for Time 5 Deadlifts (125/80) 10 Pull Ups 15 Box Jumps

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Tuesday 29 July 2014

Main – CrossFit Back Squat (5 at 70%, 3 at 75% and 2 at 80-85%) Metcon (AMRAP – Reps) 12 Min AMRAP Ascending Ladder 3, 6, 9, 12….. Squat Thruster 40/30 T2B Rx+ Ascending Ladder 3, 6, 9, 12….. Squat Thruster 45/35 T2B

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Monday 28 July 2014

Main – CrossFit Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders

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Saturday 26 July 2014

Main – CrossFit Pull-ups (Strict or Weighted Pull Ups) Lynne (AMRAP – Reps) 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups

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Friday 25 July 2014

Main – CrossFit Front Squat (5×3) Metcon (Time) WOD for time 12,9,6,3 Power Clean (60/40) Front Squat (60/40) 25 Double unders between each round Rx+ WOD for time 12,9,6,3 Power Clean (80/60) Front Squat (80/60) 50 Double unders between each round

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