Friday 11/10/17

BC

10 Db Strict Press alt arm

10 Ball Slams

 

WOD

20 Burpees

X5

10 Box Jumps

10 Kb Swings

10 Wall Balls

20 Burpees

 

CROSSFIT

Strength

X4

8 Deadlifts

 

WOD

X4 30sec on/30 off

Battle Hoses

Ball Slams

Russian Twists w/kb

Wall Balls

V Ups

 

 

 

 

 

Thursday 11/9/17

Strength

X4

10 Strict pullups

25 Double Unders

 

WOD.  Open 15.5

27-21-15-9
Row for calories
Thrusters 95/65.   65/45

 

Wednesday 11/8/17

BC

X5

5 Goblet Squat w/kb

8 K2E

 

 

WOD

X2 (25 min cut off)

10 Cal Row

10 Burpees

10 cal row

10 Air Squats

10 cal row

10 push ups

10 cal row

10 sit ups

10 cal row

10 pull ups

 

CROSSFIT

X3

10 single arm db/kb lunges

 

WOD

10-9-8-7-6-5-4-3-2-1

Box Jumps 24/20

Kb Swings 53/35

Burpees

 

Monday 11/6/17

BC

x4

8 SDHP

8 Push Ups

( after rnds 1 and 3. 60 sec of plank)

 

WOD

21-15-9

Thrusters w/ kb or db

Pull Ups

 

1000m row cash out

 

CROSSFIT

X3

10 Hip Ext

10 Sit Ups

8 Push Press

 

WOD

For Time

10 snatchs 115/55

2 burpees

200m Run

8 snatchs

4 burpees

200m Run

6 snatchs

6 Burpees

200m run

4 snatchs

8 Burpees

200m Run

2 snatchs

10 burpees

200m Run

 

Saturday 11/4/17

WOD (w/partner) split reps however

For Time

800m Run together with partner

80 Ball slams

100 Sit Ups

120 Cal Row

 

Post WOD

Athlete choice skill work

 

 

Friday 11/3/17

BC

X5

30 Sec Plank

30 sec rest

30 sec v-ups

30 sec rest

30 sec box step ups

30 sec rest

 

Wod

400m

X5

5 Pull Ups

10 Double Kb Deadlifts

5 Burpees

 

CROSSFIT

2 Min Max Double Unders

Rest 5 Min

2 Min Max Kb Swings 53/35

REST 5 min

 

WOD

X3

100m Single Kb Farmer Carry 53/35

10 Clean and Jerks 155/95

15 Toes to Bar

 

Thursday 11/2/17

Strength

Squat Clean

X4

8 Reps

 

WOD

20 Min AMRAP

25 Air Squats

10 HSPU ( scaled 20 Push Ups)

6 Front Rack Lunges 95/55

At 6 Min and 12 Min marks Run 400m

Wednesday 11/1/17

BC

10 Min EMOM

Even 10 Goblet Squats

ODD 5 Burpees

 

12 Min AMRAP

15 cal row

15 Double Unders

Farmer Carry w/kb’s length turf

 

CROSSFIT

Strength

10 Min EMOM

5 Strict Press

8 Ball Slams

 

 

WOD

For Time

30 Cal Row

30 Pull Ups

30 Double Unders

20 Cal Row

20 Pull Ups

20 Double Unders

10 Cal Row

10 Pull Ups

10 Double Unders