Monthly Archives: April 2017

Max EFFORT Monday

CrossFit Structured – WOD Parallel Box Squat (3-3-3-3-3-3) Work up to a heavy 3RM Metcon (AMRAP – Reps) With a running clock… 4 x 40/20 Squat Clean 95/65 4 x 40/20 Burpee Box Jumps 24”/20” 4 x 40/20 DU or (Practice DU) *No rest between movements

CrossFit

CrossFit Structured – WOD Metcon (Time) 1 and done – Break and run: 4 Rounds: 25 Burpee’s 25 Ring Dips 25 Air Squats 25 Russian KBs Perform each movement unbroken, then move on to the next movement. If you stop mid rep (during the 25), your penalty is a 300m run every time you stop. […]

SOS

CrossFit Structured – WOD WOD with WARRIORS (AMRAP – Rounds and Reps) 9 min AMRAP 100m sprint 11 situps 11 air squats 100m sprint 22 situps 22 air squats 100m sprint 33 sit ups 33 air squats ** add 11 reps to each movement for each additional round rest 2 minutes 9 min AMRAP 100m […]

Sweat

CrossFit Structured – Sweat Metcon (Time) 3 rounds for time of: 30 Wall Balls, 20/15 lbs 30 Sumo Deadlift 75/55 lbs 30 Box Jumps 24/20 in 30 Push Press 75/55 lbs 30 Cal Row 30 Push-ups 300m Run

Max Effort Lower Body

CrossFit Structured – WOD Back Squat (1RM) 20 min to establish a 1 RM (Suggested rep scheme) 8 @ 50% 6 @ 60% 4 @ 70% 2 @ 80 – 85% 1 @ 90 – 95% 3 x 1 Max effort Back Squat Metcon (AMRAP – Rounds and Reps) 10 min AMRAP: 5 Front Squats, […]

CrossFit

CrossFit Structured – WOD Metcon (AMRAP – Reps) Tabata Gymnasty Pull-ups Push-ups Russian KB Swings (G/Y) Sit-ups 8 x 20 secs / 10 secs One round is: :20 Pull – ups :10 rest :20 push-up’s :10 rest :20 KB swing :10 rest :20 sit-up’s :10 rest Repeat for 8 rounds Rest 1 min between each […]

Cardio Wednesday

CrossFit Structured – WOD Metcon (Time) Buy in: For time: 300 Double Unders (2:1 singles) Metcon (Time) 5 RFT: 4 Front Rack Lunges 155/115 (4 right/4 left) 6 Box Jumps, 30/24 in 4 C2B 2 Clusters, 155/115 lbs BK: 185/125 (No C2B, No BK weight)

Max Effort Upper Body

CrossFit Structured – WOD Power Snatch (3-3-3-3-3-3) For 12 Min every 2 min: Perform 3 reps AHAP (As heavy as possible) Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 10 OH Squats (95/65) 10 Pull-ups (Scale as needed) (Perfect technique )

CrossFit

CrossFit Structured – WOD Bent over BB row (5-5-5-5-5) 5 x 5 (AHAP) (No bouncing, strong pulls) Metcon (AMRAP – Rounds) Death By 10 Meter Shuttle Run With a continuously running clock perform: 10 Meter Shuttle: Run 10 m + 1 Burpee in the first 1 min, 10 Meter Shuttle: Run 20m + 1 Burpee […]

CrossFit

CrossFit Structured – WOD Deadlift ME Lower Body Deadlift 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets Metcon (Time) For time: 50 Toes-to-bars 50 Back Rack Barbell Lunges (45/35) 35 Toes-to-bars 35 Back Rack Barbell Lunges 20 Toes-to-bars 20 Back Rack Barbell Lunges